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title: Chronotype
created: 2025-07-01T10:43:51
modified: 2025-10-27T08:34:06
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# 🕰️ What is Chronotype?

**Chronotype（生理時型）** refers to your natural preference for sleep and activity times. It determines **when you’re most alert, productive, and energetic** during the day. It’s influenced by your internal **circadian rhythm** and largely shaped by genetics.

In simple terms, chronotype tells you: **“What kind of internal clock person are you?”**

# ⏰ 4 Common Chronotypes (Animal Types)

These are based on Dr. Michael Breus’s book _The Power of When_:

| Chronotype | Peak Productivity Time          | Traits                                                      |
| ---------- | ------------------------------- | ----------------------------------------------------------- |
| 🐻 Bear    | 9:00–17:00 (daytime)            | Most people fall here; energy rises and falls with the sun. |
| 🦁 Lion    | 6:00–14:00 (early morning)      | Early risers; energized in the morning, fade by evening.    |
| 🐺 Wolf    | 13:00–21:00 (afternoon/evening) | Night owls; slow starters, peak later in the day.           |
| 🐬 Dolphin | Unpredictable                   | Light sleepers, easily disturbed, irregular energy.         |

Morning lark (雲雀；百靈鳥) ↔ Night owl (貓頭鷹)

# 🧭 Why Knowing Your Chronotype Helps

* **Smarter scheduling:** Tackle hard tasks when you’re naturally most alert.
* **Avoid energy mismatches:** Night owls should avoid deep work early in the morning.
* **Better lifestyle choices:** Sleep, eat, and exercise at times aligned with your internal rhythm.

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[Work in sprints, work with your biology](work-in-sprints-work-with-your-biology.md)