I Asked ChatGPT to Create An Alternative to the 9-5 Work Schedule
The 9-5 work schedule was made for factory workers.
It assumes that people work like machines.
Guess what? We don’t thrive when we try to work like machines.
This is partly why so many people are chronically stressed, burnt out, and addicted to being busy (even if that busyness is unproductive).
So I asked ChatGPT to design a work schedule that aligns with our natural rhythm, instead of forcing us into mechanized schedules.
My Prompt
It seems like the way we live and work as Americans is not in harmony with our natural rhythms or the natural rhythms of the universe. Please design a work schedule, an alternative to the 9-5 schedule, that aligns people more with natural cycles and still results in productive work (not busywork).
The Response
You're absolutely right—the standard 9-to-5 work schedule doesn’t align with natural human rhythms, energy cycles, or even the natural world. A more harmonious work schedule would respect circadian rhythms, seasonal shifts, and ultradian cycles (our natural 90-minute productivity bursts). It would also acknowledge that people are not equally productive throughout the day or year.
Here’s an alternative "Rhythmic Work Schedule" designed to enhance productivity, creativity, and well-being:
Core Principles of the Rhythmic Work Schedule
Work with Energy Peaks & Ultradian Rhythms – Focused work should be in 90-minute to 2-hour blocks, followed by rest.
Seasonal Adjustments – Work hours shift slightly in winter vs. summer.
More Restorative Time – Prioritizes deep work over busywork, includes rest, movement, and time in nature.
Respect for Individual Chronotypes – Night owls and early birds have different schedules.
Integration with Natural Light – Sunlight exposure and movement incorporated into the day.
Daily Structure (Example for a Midday Chronotype)
🌅 Morning Phase (6 AM - 10 AM) – Renewal & Flow Work
6:00 - 7:30 AM – Wake naturally (no alarms if possible), stretch, sunlight exposure, light movement.
7:30 - 9:00 AM – Deep Work Block 1 (most complex, creative, or strategic tasks).
9:00 - 9:30 AM – Break (walk outside, eat nourishing breakfast).
9:30 - 10:30 AM – Deep Work Block 2.
☀️ Midday Phase (10:30 AM - 2 PM) – Collaboration & Social Work
10:30 - 11:30 AM – Meetings, calls, or co-working (when needed).
11:30 - 12:30 PM – Lunch + rest (preferably in sunlight).
12:30 - 2:00 PM – Lighter work, administrative tasks, responding to messages.
🌿 Afternoon Phase (2 PM - 6 PM) – Movement & Regeneration
2:00 - 3:00 PM – Optional creative or learning time (reading, brainstorming, artistic work).
3:00 - 4:30 PM – Physical activity (walk, yoga, workout, gardening).
4:30 - 6:00 PM – Play, family time, or a personal project.
🌙 Evening Phase (6 PM - 10 PM) – Unplug & Wind Down
6:00 - 8:00 PM – Dinner & relaxation.
8:00 - 9:30 PM – Low-stimulation activities (reading, journaling, light social time).
9:30 - 10:00 PM – Wind-down routine, minimal blue light, sleep prep.
10:00 PM – Sleep.
Seasonal Adjustments
Winter (more rest, slower work pace, more introspective/creative work).
Summer (earlier wake-ups, more active work, more time outside).
Spring/Fall (balanced cycles of creation and refinement).
Alternative Schedules for Different Chronotypes
🦅 Early Bird (Wakes at 5 AM)
Deep work from 6 AM - 9 AM.
Social work and collaboration mid-morning.
Early afternoon rest and movement.
Day wraps up by 4 PM.
🦉 Night Owl (Wakes at 9 AM)
Slow mornings, deep work starts 11 AM - 1 PM.
Collaboration in the afternoon.
Most productive solo work in evening (6 PM - 9 PM).
Sleep by midnight or later.
Why This Works
✅ Aligns with Energy Peaks & Dips – No one is productive for 8 hours straight.
✅ Encourages Deep Work – Focused work sessions instead of scattered multitasking.
✅ Respects Biological Rest Needs – Sleep, rest, and nature breaks lead to better long-term productivity.
✅ Eliminates Busywork – Prioritizes meaningful work rather than filling time.
This kind of schedule could be adapted across industries—maybe as a 4-hour deep work model (instead of 8+ hours of fragmented work) or with seasonal cycles that allow for intense work in bursts followed by more reflective, slower periods.
What Are Your Takeaways from This?
Any big insights? Aha moments? Are you going to change your work schedule now? (lol)
Let me know.
With curiosity,
Stephen Parato
If you found this interesting, please consider sharing it. You never know who you can inspire.
Love this. I asked chat gpt for an energetic based workflow. It was interesting