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How to Find Your Chronotype—And How Knowing It Can Help You

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You probably know if you’re an early bird or a night owl. But did you know that there are two other in-between types? Discovering your unique bio-time—a.k.a. your chronotype—can help dictate the best time for you to make an important decision or take the next step in your career.

Michael Breus, a clinical psychologist and fellow of the Academy of Sleep Medicine, examined more than 200 studies to write his new book, out September 13, called The Power of When. Take the 45-second free online quiz to learn your unique chronotype (Breus divides everyone into four categories: Bears, Wolves, Dolphins, and Lions), and then read on to see when you should be doing what. 

THE BEST TIME TO MAKE A DECISION

In order to make a decision, your brain needs to function on an emotional level and on a logical level, Breus says. In emotional terms, if you feel afraid and insecure, it can cause you to act cautiously. Sleep deprivation and your tendency towards procrastination also affect your decision-making skills, but the biggest factor is your personal circadian rhythm, and this depends on your chronotype.

According to Breus, Lions will make the best decisions first thing in the morning, from 6:00 to 11:00 a.m. “You’ll be alert, ready to go, understanding what’s happening,” Breus says. Bears, who wake a little later, should plan major moves for before lunch (between 8:00 and 11:00 a.m.), while Dolphins do best from 10:00 a.m. to 2:00 p.m.

Wolves, who are night people, have two windows for optimal decisiveness: 12:00 to 2:00 p.m. and again from 5:00 p.m. to 1:00 a.m. They need the break in the middle of the day because their sugar levels drop, and they shouldn’t make a decision on an empty stomach. Also, right before bed in the evening is prime decision-making time for everyone, because creative ideas often come when you’re about to fall asleep and your mind is a little distracted, Breus says. 

THE BEST TIME TO SCHEDULE A JOB INTERVIEW

In order to game your job interview, it’s best to know the circadian rhythm of your interviewer as well. “Most leaders are Lions anyway,” Breus says, explaining that they’re at their best first thing in the morning. But are you? You don’t want to be there at 8:00 a.m. if you aren’t going to be able to function.

On the flip side, you also don’t want to be the last interview of the day. “If [your interviewer] thought that everyone was good, they’re going to downgrade you because they’re going to think that they need to think that someone wasn’t good . . . and you’re up, so that must be you,” Breus says. Finding the right balance "is not an exact science," Breus says, "but it works well.”

THE BEST TIME TO ASK FOR A RAISE

First, it’s important to determine the circadian rhythm of your boss. Take notice of the time they arrive in the office relative to your company's required start-time. Say work starts at 9:00 a.m.: If they stroll through the doors at 7:30, they’re probably a Lion. Arriving at 8:30 makes them a Bear, and 10:00 a.m. (in this scenario) probably means they're a Wolf. If you’re getting emails from them at all times of the night, they’re probably a Dolphin.

Don’t time the question too close to lunch, because no one wants to have a big conversation when their blood sugar is low and they’re heading out to grab a sandwich. Right after lunch is best, and your boss's preferred lunchtime most likely depends once again on their chronotype. For Lions, it's likely around 12:30 p.m.; Bears at 1:00 , Wolves between 2:00 and 3:00, and Dolphins at around 3:30.

Next, choose the day. “People become more and more positive as the week goes forward,” he says. Friday is the most positive day, and most people are happier later in the day. But you don’t want to schedule anything for after 4:00 p.m., because anything past 4:00 on a Friday is margarita time, Breus says.

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This AI Tool Will Help You Write a Winning Resume
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For job seekers, crafting that perfect resume can be an exercise in frustration. Should you try to be a little conversational? Is your list of past jobs too long? Are there keywords that employers embrace—or resist? Like most human-based tasks, it could probably benefit from a little AI consultation.

Fast Company reports that a new start-up called Leap is prepared to offer exactly that. The project—started by two former Google engineers—promises to provide both potential minions and their bosses better ways to communicate and match job needs to skills. Upload a resume and Leap will begin to make suggestions (via highlighted boxes) on where to snip text, where to emphasize specific skills, and roughly 100 other ways to create a resume that stands out from the pile.

If Leap stopped there, it would be a valuable addition to a professional's toolbox. But the company is taking it a step further, offering to distribute the resume to employers who are looking for the skills and traits specific to that individual. They'll even elaborate on why that person is a good fit for the position being solicited. If the company hires their endorsee, they'll take a recruiter's cut of their first year's wages. (It's free to job seekers.)

Although the service is new, Leap says it's had a 70 percent success rate landing its users an interview. The rest is up to you.

[h/t Fast Company]

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11 Behind-the-Counter Secrets of Baristas
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Being a barista is no easy task, and it’s not just the early hours and the don’t-talk-to-me-unless-I’ve-had-my-coffee customers. While people often think working at a cafe is a part-time, temporary gig, it takes extensive training to learn your way around an espresso machine, and most baristas are in it for the love of coffee, not just to pay the bills. Mental Floss spoke to a few baristas working at the New York Coffee Festival to learn what exactly goes on behind the counter, and why you should never, ever dump your extra coffee in the trash.

1. THEY REALLY LOVE COFFEE.

One of the biggest misconceptions about the profession, says New York City-based barista Kayla Bird, is “that it's not a real job.” But especially in specialty cafes, many baristas are in it for the long haul. Coffee is their career.

“It's a chosen field,” as barista Virgil San Miguel puts it. “It's not like you work in a coffee shop because it's a glamorous job,” he explains. “It's more like a passion.”

2. THEY GO THROUGH A LOT OF TRAINING.

“Being a really good barista takes a lot of studying,” explains Jake Griffin, a wholesale representative for Irving Farm Coffee Roasters who has worked in the coffee industry for almost a decade. “It can take a few years. You have to start to understand origins, production methods, where your coffee came from.” You have to go through an intensive education before you start pulling espresso shots for customers, so it's possible that the person taking your order and fetching your pastry isn't even allowed to make you a drink yet. “They have to be what we call 'bar certified' before they're even allowed on the machine,” he says. “Usually people start off in our cafes in various support roles, then start to go to classes and go through the training program.”

3. THEY’RE PROBABLY PRETTY WIRED.

Sure, baristas take full advantage of all that free coffee. And if they work in their company’s training programs, their whole job is to drink coffee. But it has its downsides. “I taste—at minimum—ten shots of espresso a day,” John Hrabe, who trains baristas at Birch Coffee in New York City, says. On his busier days, it might be as many as 20. You get used to all the caffeine, he claims—at least until you take a few days off. “Then when you go on vacation and you're not working ... everyone's like, 'Why's John so tired?’”

Other baristas who have worked in the field for a long time say the same. “I’ve been doing this for 15 years, and I used to have five or six coffees a day,” Michael Sadler, who helped develop the barista education program at Toby’s Coffee, says. “Now I do two,” he says, both because of the caffeine-induced anxiety and the withdrawal headaches he would get on his days off.

4. OR THEY’RE DRINKING … SOMETHING ELSE.

Like any job, there are things that go on in coffee shops that the boss would definitely not approve of. According to one barista who has worked at both a corporate coffee chain and specialty cafes in Delaware and New York, coffee shops can get pretty rowdy behind-the-scenes. “If you see a barista with a lidded cup behind the bar, there's probably a 50/50 chance: It's either coffee or beer,” he says. “You never know.” And it’s not just the booze, either. “I’ve been a part of secret menus that have cannabis-infused coconut milk,” he explains. “I had a pretty good cappuccino.”

5. THEY GET ANNOYED WHEN YOU SKIP THE PLEASANTRIES.

You don’t want to hold up the line telling a barista your life story at 7 a.m., but even if you’re in a hurry, don’t forget to say hi before you jump into demanding that large coffee. “Walking up to somebody and saying 'Almond latte,' when they just said 'How are you today?' is probably the biggest thing you can do to get on a barista's bad side,” Toby's Coffee's Sadler says. “It's like, exchange pleasantries, then get to business.”

6. IF YOU’RE NOT NICE TO THEM, THEY WON’T BE NICE TO YOU.

Not everyone is super perky in the morning, but if you can’t be civil, you’re better off making your own coffee at home. At some places, if you get snippy with the employees, you’re going to get worse than furtive eye rolls between baristas (though you’ll get that, too).

“Be nice to your baristas, or you get decaf,” warns one barista. While it varies from cafe to cafe, multiple baristas told Mental Floss that it happens. Rude customers might get three letters written on their cup: “They call it DTB—‘decaf that bitch.’”

There’s a less potent way a barista can get back at you, too. If the hole in your coffee lid lines up with the seam of your paper cup, you’re going to get dripped on. And sometimes, it’s not an accident. “When a barista puts the mouth on the seam, they want it to leak on you,” a New York City-based barista explains.

Others are a little more forgiving of rude patrons. “I like making them the best drink that they've ever had, just to kill them with kindness,” one coffee shop employee says. “I don't want them to be like, ‘She’s a bad barista.’” Just to be safe, though, it's better to be nice.

7. THEY PROBABLY KNOW WHAT YOU WANT BEFORE YOU DO.

“The longer you work in coffee, the more when someone walks in the door you read their personality type and say, I know exactly what you're going to drink,” Jared Hamilton, a self-described “espresso wizard” at the Brooklyn-based chain Cafe Grumpy, says. When I ask him to predict my drink, he proves his skills. “What you're going to drink is like, an alternative milk, flat white or cappuccino. So maybe soy, probably almond. Nonstandard. You don't want a lot of milk, just enough.” He’s not too far off—my go-to is, in fact, a non-standard, some-milk-but-not-too-much drink, a decaf cappuccino, though I drink regular milk in it. He points to another festival visitor who is dressed in business attire. "That guy right there, he drinks espresso all day," he guesses.

Depending on the coffee shop, the barista might know what customers want more than they do. Dominique Richards, who started her first barista job in Brooklyn three months ago, says she has to order for her customers around a third of the time. “Usually if someone's looking at the menu for more than 30 seconds, I jump in and say, ‘Hey, what would you like?’” She then asks them a few questions, like whether they want hot or cold coffee, and goes from there, often recommending lattes for people who are just getting into specialty coffee. “It's kind of a learning experience for the majority” of her customers, she says.

8. CUSTOMERS CAN BE REALLY PARTICULAR.

“People treat cafes like they're [their own] kitchen,” according to Cafe Grumpy’s Hamilton. “My favorite thing people do is when they walk in and they rearrange the condiment bar. Then they order, then they go use the condiments.” Apparently, some people are really particular about the location of their sugar packets. And if you throw off their routine, watch out. One of his colleagues describes a customer who threw a fit because the shop didn’t have a cinnamon shaker, demanding a refund for both her coffee and her pastry. (They eventually found some cinnamon for her.)

9. YOU SHOULD NEVER, EVER DUMP EXTRA COFFEE STRAIGHT INTO THE TRASH.

Even if you ask for room for milk in your drip coffee, the cup is still sometimes just a bit too full. It’s tempting to just pour a little into the trash can, but whoever has to take out that garbage is going to pay for it. “Please don't pour it in the garbage,” Bluestone Lane barista Marina Velazquez pleads. “Because at the end of the night, it ends up on our feet.” If the shop doesn’t have a dedicated container for you to pour out your excess coffee, take it back to the counter and ask them to dump a bit in the sink. Your baristas will thank you.

10. MAKING ESPRESSO DRINKS ISN’T A ROTE SKILL.

When you’re waiting in line, it may look like baristas are doing the same thing over and over for dozens of drinks. But in fact, every order presents its own challenges.

“There's probably not an appreciation for how much a coffee can vary,” explains Katie Duris, a former barista of 10 years who now works as a wholesale manager at Joe Coffee. High-quality coffee is “really dynamic as an ingredient,” she says. Baristas “have to make micro adjustments all day long. You have to change the grind based on the humidity in the room or a draft or how much coffee is in your hopper—if it's an espresso machine—so they're tweaking all day long … good baristas are making adjustments all the time.”

11. IT’S PHYSICALLY TAXING.

Making espresso drinks all day long can wear you out, and not just because you’re on your feet all day. There are also repetitive stress injuries to consider. “There's physical wear and tear on your joints when you're a barista,” Birch's Hrabe says. He’s worked in coffee for 11 years, and says that tamping espresso shots (compressing the grounds before brewing) day after day has given him tennis elbow. “It's totally common for baristas,” he says.

In short, baristas are probably doing more work behind the bar than you give them credit for, whether it’s dealing with customers or actually making coffee. “Being a barista is fun, but it's hard work,” Bluestone Lane's Velazquez says. “Everybody should be a barista at least once. I think it teaches humility.”

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