A Court Reporter’s Circadian Rhythm-Guided Day

It seems that if we listen to our body clock and plan our day accordingly, we will not only be more efficient, but leaner and healthier. So how’s a busy reporter to accomplish that? First, it’s important to determine whether you are a “morning person” or a “night owl,” because that will determine your “most alert” time of day.  Below is a suggested sample schedule.

05:30 – Night owls and early birds alike are advised to exercise early, as evening exercise “sabotages your body’s urge to sleep.”

06:00 – Read and respond to your email.

06:30 – (Morning people) Do your final transcript proof; (night owls) Do your first transcript edit.

07:30 – (All reporters) Eat a healthy breakfast complete with whole grains and protein, avoiding sugary foods that cause insulin spikes and drops. Never skip breakfast, as breakfast eaters exhibit improved cognition, and reporters need that edge.

07:50 – Pack a healthy lunch and afternoon snack complete with appropriate portion sizes.

08:00 – 12:00 Get to your assignment early / reporting responsibilities.

12:00-01:00 – Eat your packed lunch while cleaning up your morning’s take. Our body’s circadian rhythm at this time of day begins to scream “nap time,” so to combat that inner yell, keep your packed lunches full of whole grains, nuts and legumes.

01:00-03:30 – Reporting responsibilities.

03:30-03:45 – Eat your packed snack & clean up your afternoon’s feed.

03:45-05:00 – Finish the day’s testimony.

05:00-06:30 – Get home, prepare an easy, healthy dinner, and enjoy some “family” and/or “me” time.

06:30-07:00 – Check your email for the second and last time of the day.

07:00-09:00 – Night owls will want to do their final transcript proofing, while early birds will want to work on their first transcript edit.

09:00-bedtime – Relax with the ones/hobbies/activities you love so you will be able to experience a deep, rejuvenating sleep.

Court reporting is an exciting yet challenging profession. By leveraging our circadian rhythm, we can work more efficiently and live a happier, healthier life as reporting professionals.