This is how toppers study... If you follow the 90/20 rule, you too will become a genius.

According to the 90/20 study method, 90 minutes of complete concentration and 20 minutes of rest increase brain energy and reduce mental fatigue.

Today, students and professionals are using the 90/20 study method to increase their productivity. This technique involves working with full concentration for 90 minutes, followed by a 20-minute break. This method is scientifically proven and based on the brain's natural activity cycles, known as ultradian rhythms.

Ultradian rhythms are brain rhythms in which periods of high and low mental activity repeat throughout the day. Each cycle lasts approximately 90 to 120 minutes. During this period, the brain operates in a state of high focus, followed by a 20-minute recovery phase, which slows down brain activity and reduces fatigue.

The Body's Biological Rhythms and Performance

The foundation of this method is the basic rest-activity cycle, developed by sleep expert Nathaniel Kleitman. This cycle regulates our productivity and sleep phases both day and night. During 90 minutes of high-focus, the brain is more alert and error-free, while 20 minutes of recovery leads to fatigue and lack of focus.

Psychologist Anders Ericsson, in a study of top violinists, found that they practiced for 90 minutes followed by a rest period. With this work schedule, professionals reported 40% more productivity and 50% less mental fatigue.

Breaks are essential for energy management

In the 90/20 method, important tasks should be completed during periods of high focus, and 20-minute breaks should be used to relax the mind and body. During these periods, light walks, stretching, or spending time in nature are beneficial. Screens or work-related activities should be avoided during breaks.

Signs of the Need for Recovery

Yawning is an early warning sign of mental fatigue. Feeling restless and unsteady can occur during low energy. Difficulty maintaining attention and an increased number of mistakes are also signs that a break is needed.

How to Adopt the 90/20 Method

Students and professionals should schedule study or work blocks based on their energy patterns. This can be done in three steps: first, note your energy and attention patterns, then schedule important tasks during high-focus times, and finally, take active, device-free breaks to restore mental performance.