In the last lesson, we spoke about the science and dimensions of flow.
What happens to the brain during a state of flow, how the brain responds and also the different dimensions of it.
Brother, today I intend to give you more actionable information.
Today we learn how to get into a state of flow at will.
This lesson will speak about the triggers for you to tap into flow states.
There is an interesting concept.
Of consciousness not being limited to your mind, Of consciousness being an eternal river that flows across time and space. We as humans merely tap into it and have it flow through us until we pass on.
Do you remember the scene from the movie Avatar where the protagonist taps into the world tree by connecting his neural circuits with the “mother” ?
This is how I envision flow to be.
You tap into a flow state by creating a conducive atmosphere for it to manifest.
When the conditions are just right, It will flow through you.
Flow is effortless effort. It is a relaxed state of extreme performance.
It makes you happy.
Think about this for a second,
The happiest moments of your life are not when you are passive and relaxing.
You may be stress - free, at peace, sure… But you aren't happy.
The happiest moments of your life happen when your mind is stretched to its limit in voluntary effort, in pursuit of something difficult and worthwhile.
Go back to the last time you were engrossed in an activity, Visualize it.
The laser like focus, the calm ferocity, the sheer will and intent. It felt like there is nothing else of importance at this moment but you and the task at hand.
This is what we wish to recreate at will.
Flow State Trigger 1: Zero External Distractions
Understand this, flow state is a state of immersion.
If you work on a task at hand for 5 minutes and then reach for your phone to check your inbox, you will never reach flow. Immersion is key.
A minimum of undivided attention on a task for 12 - 15 minutes is required to even enter a state of flow. Again, this is to get into flow. Any break in immersion will disconnect you from the state and take you out of it immediately.
As a rule of thumb, mute all alerts, turn on flight mode or leave the phone outside altogether, close all social media & email tabs, remove all unnecessary files and objects from your workspace and preferably go to a quiet environment..
To get the most out of your work, to reach the state of extreme performance this is crucial. Immersion is everything.
Disruption ruins hyperfocus. Once your flow is disrupted, it takes a minimum of at least 25 minutes to see even a semblance of a natural flow state.
Source for more information - This research paper & The Oxford handbook of positive psychology.
Flow State Trigger 2: Zero Internal Distractions
Entropy is ‘disorder’. It is the degree of randomness in a system.
Most of you move through life with a high degree of disorder. You are never in control, you always fear losing control. You are anxious, you are living, ruminating over the past or worrying over the future. Never taking a breath and fully embracing this living moment. This will never allow you to be in flow.
During flow, you typically will experience a sense of control — or, more precisely, a lack of anxiety about losing control. To get to this point, one needs to first, purify himself by letting go. A session of meditation is ideal before you attempt a period of deep work. Simply observing one's thoughts and emotions without reaction will help loosen their hold over you. Do this before you attempt flow.
Worrying about success or failure, wins or losses, opinions and criticism. These are all sources for disorder or entropy. The very reason why flow state is so enjoyable is because it transcends all of this and taps into pure performance and bliss.
Flow State Trigger 3: Work At your biological prime time
Biological prime time (BPT) refers to when you have the most energy or feel you are most productive in accomplishing your tasks.
Have you tried working on something when you are low on energy? Your mind is like a light bulb. Flickering on and off. Threatening to shut off unless you give it some rest.
Ideally the best moments for flow state coincide with periods of maximum vitality and energy. Here is a simple way to find out your BPT. You may need to chart out your readings over a few days to get accurate data.
Ideally, the best periods for deep work are mornings and also time blocks just after you are rested. After you take a break. By break, I mean not browsing social media. I mean a genuine break like a walk in the park. Something that gives you an influx of oxygen and rejuvenation.
Flow State Trigger 4: Listen To the right Music
Research shows it is crucial you pick music that meets the following criteria,
Must be repetitive
Must be relaxing
Must be low tempo
Must have low information content
Classical music is ideal. There was a study conducted in 2015 that has proven that Mozart’s music improves alpha brain wave activity (linked to improved flow states).
Researchers at Rensselaer Polytechnic Institute discovered that natural and ambient sounds enhance our mood, cognitive function, and concentration.
Binaural beats between 1 and 30 Hz help your brain waves synchronize with that frequency, meaning you go into the same brain wave pattern that one would experience during meditation and the flow state. Here’s a link to a spotify playlist.
Will do a full lesson on this topic - very interesting.
Flow State Trigger 5: Caffeine
Caffeine when used strategically dramatically improves focus. In his book Hyperfocus, author Chris Bailey talks about how coffee when done right can boost productivity.
From 0 to 200mg ( roughly 2 cups ) caffeine consumption, research observes Improved focus, cognition and concentration.
Over 200mg (more than 2 cups) inverse happens. We find an Immediate effect reversal. Inability to focus and achieve flow. Failing concentration and information retention.
Consume caffeine strategically. Drink a cup of coffee right before you want to enter flow state. Preferably, don’t drink more than 2 cups per day and don’t consume after 17:00, as this will impact the quality of your sleep.
Flow State Trigger 6: Hydration
Your brain is 75% water. When you are dehydrated the effects are immediate and lasting. Sluggish, falling energy levels, cognition, retention.
Studies show that you only need to be 1% dehydrated to experience a 5% decrease in cognitive function. A 2% decrease in brain hydration can result in short term memory loss and have trouble with math computations.
Prolonged dehydration causes brain cells to shrink in size and mass.
Brain relies on Water for production of hormones and neurotransmitters. .
Since the brain cannot store water and you are constantly losing water through perspiration and other body functions, it’s essential that you continuously hydrate.
You’ll be able to think faster, focus more clearly and experience greater clarity when your brain is functioning on a full reserve of water.
Flow State Trigger 7: Rituals
Have you seen high performance athletes use mental cues before a game? Gestures, emphatic movements, self talk. What are these?
These pre-game rituals are mental cues. Over time, they have trained their brains to enhance focus and enter flow states at will. They use these mental cues as an On/Off switch.
How does this happen? By neuro - association. The brain associates these movements or gestures as a precursor to intense work and prepares itself my way of zoning in on the task at hand. This happens through repetition training.
You can learn this very same skill.
Do something special each time before you sit down to go into flow state.
Whether it’s repeating a special sentence or affirmation, taking a few deep breaths or anything else — do that same exact thing each time you want to get into flow state.
This is your ritual. It has meaning to you so the brain assigns importance to it.
Over time, as you follow your cue, you tell your brain that it’s time to get into flow state — and your brain acts accordingly.
Kind of like Pavlovian training.
Now, you have a better understanding of the science of flow. The dimensions of deep work and also triggers that will get you into a state of flow.
You can use this to maximize productivity with any task that you put your mind into. Use this to get into flow at will and zone in on your task.
Flow states are the single greatest hack to high performance living.
Next week we come back to our discussion on addictions.
Talk soon.
Disclaimer - None of the images used in the post are my own. I have tried to find the original artists and credit them wherever possible. If you want any of the images taken down please feel free to email me.