Zeitgebers – 19 Time-giving Cues for Better Time Management

This article is part of a wider exploration of the subjective nature of time, our time perception and internal clock, and the fascinating role of ‘zeitgebers’ (literal translation “time-givers,” meaning time-giving cues) in shaping our daily lives.

Knowledge is power. So, we’ll delve into how understanding these concepts can lead to a better quality of life, especially while changing work environments such as remote work or career shifts.

Whether you’re seeking strategies to adapt to remote work in different time zones, optimizing your ultradian rhythm at work, or simply aiming to reset your circadian rhythm after graveyard shifts, I hope this article offers valuable insights and practical tips to help you navigate the complexities of time in the modern world.

Join me on this journey as we uncover the secrets to optimizing your time perception and enhancing your overall well-being.

Suppose you’ve led a hectic life or had a season that left you sleep-deprived, burnt out, or simply out of whack. Or maybe you’re making lifestyle changes lately; perhaps you’ve realized you’re not a night owl anymore, and sleeping at 4 a.m. while waking up at 10 a.m. can’t be good in the long run. This article is for you.

How do you make lifestyle changes and create habits that actually stick? You’ll first have to entrain your body to zeitgebers.

What are zeitgebers?

A Zeitgeber is a German term that literally translates as “Time-giver” (Zeit, “time”, Geber “giver”). These time-giving cues are external environmental factors that help regulate an organism’s internal circadian rhythm. Zeitgebers can be light, darkness, meal times, exercise, or social interactions, which the body uses to synchronize its internal clock with the external environment.

The synchronization process between your internal clock and external environment is called entrainment. In simple words, you entrain (sync) your body to the natural environment to ensure optimal daily functioning.

Zeitgebers engage the senses:

• Hearing (audition): Zeitgebers can be auditory cues, such as the sound of a clock ticking or a specific melody, which can help regulate our internal clock and sense of time, like hearing morning larks or crickets at night or church bells for the exact hour.
• Seeing (vision): Zeitgebers can be visual cues, such as the movement of the sun or the display of a digital clock, which are the most powerful zeitgebers for regulating our internal clock and sense of time.
• Smelling (olfactory): Zeitgebers can be olfactory cues, such as the scent of a specific perfume or the smell of a particular environment, like associating the smell of bacon and eggs with breakfast/morning, for example.
• Tasting (gustation): Zeitgebers can be gustatory cues, such as the taste of a specific food or drink. Coffee is a prime example of a zeitgeber, especially if you always drink your coffee in the morning.
• Touching (somatosensation): Zeitgebers can be tactile cues, such as the sensation of a watch on the wrist or the feeling of a specific texture, especially if you have an office dress code or have a bedtime routine. This is one of the intuitive reasons why remote workers still dress up when working from home.

These senses are linked to our internal clock and sense of time.

Technically speaking, zeitgebers are primarily natural, from sunlight to coffee. However, I’ve expanded the list to include any technology that can be a time-giving cue, from artificial light to virtual reality (VR).

Here’s a list of 19 digital and “analog” zeitgebers, grouped largely like so:

19 Zeitgebers

Watches, clocks, countdowns, timers, stopwatches, and other timekeeping devices that help you internalize objective time, facilitating entrainment. So, I’ve listed them first.

Then, I’ve added tools and technologies that help you visualize the passing of time – calendars, timelines, timesheets, agendas, schedulers, Gantt charts, and milestones – which are roughly visual zeitgebers.

I’ve then grouped auditory zeitgebers: music (yes, music!) for general entrainment and playlists and mixtapes for timeblocked work sessions (the fun Pomodoros, to suit the audiophiles out there).

Olfactory and gustatory zeitgebers include coffee and tea—or that special snack you only grab at the office at a specific time. I’ve bundled them into one category since the options are limitless.

Last but definitely not least nor unimportant, I’ve listed light in its various configurations (natural vs. artificial vs. virtual light), representing the natural environment.

1. Clocks and watches

Besides showing objective time, analog clocks and watches are the most common zeitgebers help as they are visual tools. You get a sense of quarters and halves and time elapsed. Did you know that many students find it more tolerable to do a tedious task when they can see how long they have left?

People often lose track of time when they don’t have a time-telling device nearby. Alarm clocks create consistency when waking up in the morning (as torturous as they might be), especially if you’re recalibrating after years of working the graveyard shift.

An ode to Clocks.

2. Countdowns

Countdowns, such as those used for events like New Year’s Eve or rocket launches, can generally create a sense of anticipation that affects our perception of time.

Counting down creates a sense of urgency, raising awareness of the (little) time you have left to finish a task. Countdown widgets are helpful because they prevent me from multitasking, which, unfortunately, increases the likelihood of not completing my tasks.

I use countdown timers for days and dates, especially when I have a sizeable project that spans days or weeks, and I need to hit a milestone or deadline.

3. Timers

Timers are also countdowns but are applied to shorter stretches of time. I’d say they apply to cooking or exercise because they provide a clear start and end point, mostly in hours and minutes, not days, like countdown timers.

The Pomodoro timer is one of the most popular time management techniques that increases focus and reduces distractions because of the audio-visual sensory experience. Here’s my review of the ten most helpful Pomodoro apps you can try for free. Here’s one in video format:

4. Stopwatches

Stopwatches are often used in sports and athletics to measure elapsed time to the millisecond, influencing our perception of time and performance. Using stopwatches and countdown timers concomitantly gives your brain the same information from two perspectives to help you gauge the length of your task.

I found that when the concept of time is elusive, seeing actual minutes ticking helps me get back to writing.

Actively time tracking raises awareness on time passage. I’ve noticed my productivity improving tremendously. Here’s a list of the best 20 free time-tracking software. Paymo Track is an excellent automatic time tracker: I leave it running in the background and map time entries to tasks for an overview of my work day. You can download Paymo Track for free on Windows, Mac, and Linux.

5. Reminders

Reminders, such as alarms or notifications, serve as zeitgebers by interrupting our activities and refocusing our attention on specific tasks or events. Reminders are notices set to go off at a specific time in the day, helping you reinforce time awareness.

My reminders are set for mealtimes and the bedtime routine, and my phone prompts me to unwind and call it a day.

6. Calendars

Calendars are firstly a visualization tool for those struggling with their own internal clock. I have to admit that using Google Calendar in college was (and still is) a game-changer. Back in the day, I had a hard time estimating time – I thought I could do everything in one day, from classes to coffee hangouts to commuting, to that freelancing gig, to that hyped social event, to those dreadful midnight assignments, just after one last episode.

You can imagine how skewed my sense of time was when I thought I could finish a book and write its review before that big exam the next morning—yikes. I was unkind to myself, and I missed my engagements and assignments until I finally laid everything clearly on my schedule.

Indeed, things have changed since my college days, but I believe this simple zeitgeber helped me become a more proactive person, not just reactive to whatever the day brought.

I have since created a color-coded system that gives me a sense of urgency and responsibility, as well as expectation and comfort. Now, I just keep updating to the latest technology—hello, integrations and automations—and always check my calendar for free time before I say yes to a commitment.

7. Timelines

Timelines, often used in project management, display a sequence of events and deadlines, influencing our time perception and showing task progression. Timelines are calendars displayed linearly, putting due dates and milestones into perspective.

I found that timelines promote accountability and adaptability—I’m always aware of the mandatory tasks and ready to adapt and adjust based on new information or unexpected changes. Plus, writing a book or launching a product is less daunting when you can visualize the time you’re putting in and how much time you have left.

8. Timesheets

Timesheets are used to track work hours and record time spent on tasks, which can affect our perception of time and productivity. Timesheets are a great organizational method to get things done.

While I don’t believe in punching time to the dot and blindly believing in numbers (since employee performance is also qualitative, not just quantitative), timesheets are visual zeitgebers that can improve morale and instill a sense of pride in one’s work. Here are the top 20 timesheet software to consider (most of which are free).

After you review your timesheets and analyze your productivity, both qualitatively and quantitatively, you’ll feel more engaged and motivated, especially if you receive positive feedback from your client or supervisor.

If you’ve been working on your dream project while juggling client work, personal life, and other duties, your daily or weekly timesheet view can serve as a witness that you’re making progress, however small. A work day in Pomodoro increments looks like this:

9. Agendas

Agendas, like meeting schedules or to-do lists, outline tasks and events, helping us allocate time and prioritize activities. A digital agenda with reminders and calendar entries can teach you a thing or two about allocating time efficiently: are your goals clear enough (start with the OKR methodology)? Did you prioritize tasks (begin with the Eisenhower matrix), set deadlines, and allocate time blocks well?

Knowing what you want to do, how to do it, and how long it will take you will drastically improve your productivity.

10. Schedulers

Schedulers are great zeitgebers for managers and team leaders. They get a better sense of time for their team members as tasks are broken down in timeboxes. Assigning more work to an employee without checking the workload on the team planner can create frustration and missed deadlines. Team schedulers help you get better at planning and managing projects overall.

11. Gantt charts

Gantt charts are used in project management and act as zeitgebers because they visually represent tasks and their durations with a focus on time dependencies and resource allocation. Similar to timelines, Gantt charts give a quick overview of task durations and estimates. Here’s a list of the best 8 Gantt chart software worth your while.

12. Milestones

Milestones, significant events or achievements, serve as zeitgebers by marking important points in time and influencing our perception of progress. They act as checkpoints that reveal whether the project is on track or if there are any issues or delays that need to be addressed, allowing for proactive problem-solving. They are like reminders to stop and assess whether your project is on track and how you are doing with time and money.

13. Music

Try music if you think using a timer for your tasks is too rigid or boring. Need a 5-minute break? Find a song around 5 minutes long and move around the room or grab your coffee.

Use music for rising early or bedtime ambiental music to sync your circadian rhythm.

The classic “morning mood” is instilled in us Millennials, right?

Another aspect of music linked to time perception is that music with a consistent beat or rhythm can influence our perception of time by creating a sense of urgency. When you’re on a tight deadline, it’s best to opt for high-energy, repetitive music like remixes.

Music gets me in the zone and eliminates external distractions almost completely, especially if it’s a fantasy ambiance, to the point that I forget I’m surrounded by workmates (the only downside is that I’m left with mental or digital distractions):

Ambient World - a collection of over 180 videos, from Pride & Prejudice to Warcraft.

14. Playlists & mixtapes

To integrate music as a zeitgeber, you have to obsess over your favorite songs and albums. Lately, I’ve been listening to this EP that’s the length of a Pomodoro, precisely 25 minutes, which makes it perfect for manual work, like gardening or house chores. Repeatedly listening to songs makes your brain ignore them. So, whenever I take note of any song in the EP, I know how far along I am with the Pomodoro since I know the song order. So that it doesn’t get boring, you can try alternating albums and just take note of the first song to know when your session is over. Or go for a 50-minute album:

In my case, certain instrumental genres go with specific work:

• classical, epic music, and OSTs for writing
• electronica downtempo or remixes for urgent work
• ambiental music for high cognitive load tasks
• bossa nova or fingerstyle guitar for researching

For manual work, like organizing files or getting ready in the morning, I listen to any genre with lyrics, from atmospheric indie rock and RnB to CCM and world music.

It’s very Pavlovian, I know, but it works.

What’s great about curated music is that it can evoke emotions and memories associated with specific times or events, affecting our perception of time. I go back to those epic music playlists I listened to when I finished big writing projects. My brain associates that music with successful work, giving me a boost in (mental) energy. Give this zeitgeber a try.

Epic music is the trio of classical, upbeat, fantasy music.

15. Coffee/tea and snacks

If you habitually drink coffee at a set hour, that routine can act as a zeitgeber, informing your body of your natural cycle. To enjoy the benefits of coffee (also as a zeitgeber), I drink one shot of espresso no sooner than 10 a.m. and no later than noon. Any coffee outside that time frame is detrimental to my productivity and well-being—mostly sleep.

It’s not just me. Caffeine has been shown to affect human circadian timing, particularly when consumed at specific times during the day. A study in 2014 found that caffeine consumed at Zeitgeber time (ZT) 5 (around 11:00 a.m.) caused the peripheral clocks (the internal clocks of the liver and kidney) to shift forward, resulting in an earlier timing of the circadian rhythm.

Coffee is beneficial for individuals who struggle with sleep-wake cycles or have circadian rhythm disorders. To some of you, the smell of coffee alone evokes the picture of an early morning. Tea time with that office snack serves as both a zeitgeber and a well-deserved break time during your ultradian cycle.

16. Natural environment

Studies suggest that environmental “time-giving” cues play a role in how we perceive time. For instance, research by Schatzschneider et al. (2016) found that the movement of the sun across the horizon influences our sense of time, highlighting the sun’s motion as a key zeitgeber that affects our time perception and natural circadian rhythm.

Speaking of chronotypes, there’s been a more nuanced approach to circadian rhythms for those familiar with the traditional two chronotypes, the morning lark and night owl. There are more paradigms (the bird paradigm and animal kingdom metaphors) when it comes to chronobiology, but most researchers agree on four broad types:

1. Lions (15% of people) are early risers, waking up at dawn and feeling most energetic and productive before noon. They tend to feel accomplished when they tackle their daily tasks early and wind down in the early evening. Lions are the same as larks (another paradigm) and tend to wake up around 5:30 to 6:00 a.m. and sleep between 9 and 10 p.m.
2. Bears (55%) tend to follow the solar cycle, rising with the sun and winding down in the evening. They are most productive in the morning and early afternoon, and modern societies mostly follow this chronotype. Bears are like hummingbirds and tend to wake up between 7 and 8 a.m. and fall asleep around 11 p.m.
3. Wolves (15%) are nocturnal, preferring late nights and increased energy levels during nighttime hours. They can struggle with early starts and morning routines. Wolves are the night owls who wake up between 8 and 9 a.m. and sleep after midnight.
4. Dolphins (10%) are light sleepers who often experience irregular and interrupted sleep patterns. They tend to be detail-oriented, cautious, and introverted and may struggle with sleep quality and fatigue. Irregularities could be twofold: like swifts with your energy peaks during the early morning and late evening, coupled with an early wake time and late bedtime (alert during the day), or like woodcocks, whose energy peaks are during the late morning and early evening, coupled with a late wake time and an early bedtime (sleepy all the time).

Know your chronotype and use natural zeitgebers to sync your body to the natural environment, especially if you’re feeling fatigued or experiencing sleep inertia. I was a wolf in college and then a recovering dolphin (tough few years, oops). Now, I’m steadily recalibrating and entraining my body, syncing it to the bear chronotype, which is backed by a genetic test I took in 2021 (a test that unsurprisingly proved I am a light sleeper, early-rising insomniac—yey me…).

Here’s one simple thing I do for entrainment: first, I mentally check the time outside – “Oh, the sun is setting, which means I must also unwind for the day.” We’re so used to working in our (home) offices, where blue light competes with natural light. Blue-enriched white light leads to higher alertness, focus, and better performance; it’s no wonder I didn’t feel like sleeping at midnight when the night was so “bright” and my brain so alert.

Circadian regulation, such as body temperature or sleep timing, depends on the “zeitgeber” light that synchronizes them to the 24-hour day. So, I tried to start my day with natural sunlight (called “morning light exposure”) since sunlight is a potent zeitgeber. Morning light exposure regulates your circadian rhythm and hormone production, like cortisol and melatonin, ensuring you feel alert and energized throughout the day and naturally sleep at night.

Andrew Huberman, a Stanford University neuroscientist, swears by morning light exposure. He frequently promotes this daily sunlight protocol on his popular podcast, “Huberman Lab,” and emphasizes its importance for maintaining a healthy circadian rhythm.

Besides being utterly important for your health and well-being, knowing your circadian rhythm and entraining it to the natural cycle will help you be more productive at work: you’ll know when to work on your most intensive tasks and when to naturally take a break.

17. Timelapses

As strange as it may sound, timelapse videos can act as zeitgebers because they simulate natural environments (e.g., the movement of the sun and clouds, rain, or bird sounds), pointing to natural cues to which our circadian rhythms are entrained.

Timelapses offer visual progression—the visual cues help regulate our internal clocks, time perception, and temporal awareness. If you’re feeling pensive, timelapse videos facilitate reflection on the passage of time, the cyclical nature of natural phenomena, and our own place within these temporal frameworks.

I experimented with this zeitgeber by combining timelapse videos with Pomodoros, which is my pro tip for you if you want to give this zeitgeber a shot.

For example, a 4-hour study-with-me timelapse started after my post-lunch dip (around 3 p.m.) was what I needed to finish some gritty tasks as the sun was naturally setting during autumn:

Abao’s timelapse videos include Pomodoro sessions with lo-fi, calm piano, or ambiental music.

18. Night & Day mode

The automatic focus mode on Mac or the well-being routine on Samsung are great zeitgebers, prompting you to be aware of the natural cycle. For every season, I change the settings so that ‘dark mode’ matches the sunset/evening outside, prompting my brain to call it a day and unwind. Plus, the dark and the greyscale modes reduce the amount of blue light exposure at night.

19. Virtual Reality (VR)

What would it be like living in the metaverse 24/7?

OK, I haven’t tried this one, but a New York Times journalist tried it for 48 hours, and her findings were insightful.

VR can significantly impact the brain’s internal clock by manipulating environmental cues and altering the way we perceive time. I imagine an interesting experiment would be taking a virtual trip to the Bahamas to get morning light exposure if you’re experiencing northern winters when there’s not enough natural sunlight.

This zeitgeber is a bit controversial. If used well, VR can help improve one’s time awareness by simulating a real-life environment and giving the right cues to entrain one’s body.

But we all know what it’s like getting lost in VR in that flow state when time flies and you underestimate how long you’ve spent on your device, ultimately experiencing negative feelings. Unpleasant symptoms caused by VR include headaches, overstimulation, tiredness, nausea, vertigo, and dizziness.

Why Zeitgebers make sense

Back in 2017, I studied during the day and worked through the night to fund a study trip to ANU in Australia. It was a hectic year, and I took naps in between classes and slept 2-3 hours at dawn. My sleep time was 4.5 hours (3 REM cycles) at best.

The day-night boundary was nonexistent, and I had a lopsided sense of time and brain fog. I couldn’t tell what day or date it was, I couldn’t recall how much it took me to do most things, and even my memory of that year was blurry compared to either 2016 or 2018.

Living like this for almost an entire year was nauseating. Imagine being jetlagged all day, every day, for months on end. To get back to societal expectations of daily living, I tried to get in sync with the natural environment but it was hard in a highly industrialized and technologized environment. Not everyone has a week of camping in the wilderness to get their clocks reset (which is 100% backed by science and super helpful).

So, naturally, I started reading, researching, and experimenting with all sorts of methods to reset my internal clock. It hasn’t been easy, but it proved helpful again during the COVID-19 pandemic lockdowns in 2020.

To some extent, I found that zeitgebers were part of a greater mechanism that provided me with a structured framework for organizing and tracking tasks, milestones, deadlines, ideas, and commitments.

It’s not like these time-giving cues will perfect your well-being and productivity, but as I intuitively used them as time prompts, I found it easier to redeem my sense of time and improve my awareness, making me proactive in making better choices in how I spend my time.

Feel free to pass these ideas forward to a friend who might find the concept of zeitgebers interesting.