Lessons from Walt Disney: How simple tricks of the light can boost your productivity

Our physical environments are full of signals which trigger us in to habitual behaviour patterns. For example, when you see a fresh full glass of water on your desk you’re more likely to drink water than if you have to remember to go to the tap to get some. Once we become aware of triggers in our environment, we can start to design our spaces in a way that support our goals.  

Many of the most successful people throughout history have either consciously or subconsciously created environments that have supported their achievements; understanding that when we shift our environment, we also shift our thinking.

Walt Disney frequently changed his environment to encourage different modes of thought. Disney would move to different rooms depending on whether he was trying to take on the role of a ‘dreamer, realist or critic’. 

Whilst there are several factors in our environment that we can adjust. There is one factor that has the biggest impact on our productivity and focus and that is light.

By making just a few small adjustments to your light exposure throughout the day, you can modulate the activity of cells in the brain and experience improved alertness, energy levels, focus, productivity, creativity and sleep.

The idea that light affects our thinking and behaviour is not a new one — most of us are aware that we can create an atmosphere just by dimming lights or that when a bright light is switched on at the end of an event, it’s time to leave!

Since the beginning of life itself, 3.5 billion years ago, we have been evolving in response to the sun’s 24 hour light/dark cycle; the most predictable condition of life on earth. As a result, within each of us exists the biological version of a clock called the circadian rhythm that ensures we optimise daylight hours for activity and promotes rest at night. Our circadian rhythm is responsible for our energy levels, focus, productivity and even creativity.

Unfortunately modern life often leads us to become disconnected from our natural rhythms; artificial light from screens and bright lights that light up dark rooms in the evening, eye masks and blinds that block out the sunrise.

However, by leveraging our deep-rooted connection to sunlight, we can align ourselves with our circadian rhythm and optimise our environment to support our workday, using both natural and artificial light sources. There are three key factors of light that we can control: brightness, position and colour.

To adjust our lighting to match our natural brain activity we need to understand the two phases of work that we move through each day (noting that this may not be true for you if you are night/shift worker or anyone with an unusual working schedule):

• Phase 1: is about 0-8 hours after waking, this is the best time to focus and work on detailed, analytic type of work. It is when our brains are primed for getting the most amount of focus work done; and
• Phase 2: is about 8-14 hours after you’ve woken up, this is when the brain moves into a more creative state and the best for more abstract thinking, team work and brainstorming work.

Phase 1 — From when you wake until late afternoon

Brightness

Within 30-60 minutes of waking it is important to expose yourself to bright light. This shuts down the body’s natural production of serotonin, sending signals to your body and brain that it is time to be awake and alert. Ideally, natural sunlight through an open window, however bright artificial light does have the same effect. 

Position

In your daytime working environment, get as much bright, overhead light as you can.  It doesn’t need to be so bright that you have to squint, but it needs to be at a level that makes you feel alert and mimics the position of the sun during the day, which our eyes have adapted to. 

Colour

It is important that early in the day until about 3pm, the light is bright, blue light. 

Blue light refers to light which is short in wavelength, the colour is not visible to the human eye but is produced by white LEDs in screens and the sun.

Phase 2 — From late afternoon to bedtime

Brightness

Later in the day you need to begin slowly dimming the lights. Ensure all the lights in your environment are dimmed, including your screen, though ensure it is still bright enough to prevent eye-strain. It’s best to avoid screens altogether in the hour before getting into bed for a better night’s sleep.

Position

Later in the day you need to lower lights physically in your space. Use lamps rather than ceiling lights for example. This mimics the natural position of the sun at this time of day. Essentially creating your own sunset! This will signal to your body that it is later in the day, allowing you to leverage you best time for creative and innovative thinking.

Colour

Now is the time you want to reduce blue light and transition to warmer yellows and reds.

To limit blue light from your screen, use the wellbeing settings on your phone and computer, or use apps such as Iris and f.lux.

For bonus points automate these shifts throughout your day using smart bulbs.

These small adjustments to your environment can have a big impact on your state of mind; by planning your day and scheduling meetings in alignment with the times you know you will be feeling more alert or more creative you can light up your productivity.