The REP Method

The REP Method—short for Recovery, Energy, Productivity—is a science-based framework that aligns your day with your body’s natural rhythms. Instead of thinking in 24-hour blocks, REP divides your time into sixteen 90-minute cycles—each dedicated to Recovery, Energy, or Productivity. The goal: balance output with restoration so you perform at your best without burning out.

Recovery Cycles

Recovery comes first—not last. By treating rest as the foundation of your day, you recharge before you need it.
A Recovery Cycle (90 minutes) can include:

• Sleep (aim for at least five full cycles, ~7.5 hours nightly)
• Relaxation (reading, nature time, hot baths)
• Meditation (to lower stress and sharpen focus)

Aim for 5–7 Recovery Cycles daily, including nighttime sleep and wind-down routines.

Energy Cycles

Energy Cycles replenish your physical and mental resources through:

• Conscious nutrition (nutrient-dense meals, hydration, mindful eating)
• Movement (strength training, cardio, mobility, yoga, sauna, cold plunges)

Schedule at least two to three Energy Cycles daily, ideally around meals, and use extra time for light activity or recovery practices.

Productivity Cycles

This is where you execute high-impact tasks—professional work, creative projects, meaningful leisure, or family time.
For an 8-hour workday, this might be 5–6 Productivity Cycles. Stay fully present, avoid multitasking, and protect these blocks for focus-heavy activities.

Subcycles

Optional mini-blocks (30, 45, or 60 minutes) within a cycle help you tackle varied tasks with built-in breaks. Keep Recovery Cycles intact—only combine Energy and Productivity subcycles intentionally.

The REP Calendar

Your visual blueprint:

1. Divide the week into 90-minute cycles.
2. Color-code: Blue = Recovery, Yellow = Energy, Red = Productivity.
3. Allocate Recovery first, then Energy, then Productivity.

This approach makes balance visible and helps you spot—and fix—overload before it happens.

The LASER Framework

A five-step method to manage tasks within REP:

• Log – Capture and categorize tasks immediately.
• Assign – Keep, automate, or delegate.
• Schedule – Place tasks in matching cycles.
• Engage – Work with full focus, no distractions.
• Review – Adjust and improve after each cycle.

Modes

• Essential Mode: Simple routines—consistent sleep, meals, and exercise—without full cycle tracking.
• Advanced Mode: REP + targeted biohacks for next-level performance.

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Bottom line: The REP Method helps you work with your biology, creating a sustainable rhythm of effort and renewal so you can achieve more—while feeling better.

For more in-depth guidance, detailed examples, and advanced REP strategies, see the book The Time-Hacking Method by Christian P. Winter.

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