Combine a high-flow lifestyle with a sense of purpose, ensuring that the activities producing flow also contribute to making the world a better place for others. This is described as the “best we get to feel on this planet.”
Structure your life to include regular access to flow states through engaging jobs (e.g., coding, writing, creative work, architecture, doctor) or activities (e.g., skiing, mountain biking, fishing, reading, learning to cook, playing with kids). This leads to “level two” happiness, characterized by engagement, enjoyment, life satisfaction, and well-being.
Engage in tasks where the challenge slightly exceeds your current skills, aiming to “stretch but not snap” and operate just outside your comfort zone. This is the “golden rule of flow” and a primary trigger for accessing optimal states of consciousness.
Identify your “primary flow activity” (e.g., skiing, surfing, dancing, chess, walking your dog, reading, cooking, playing with kids) and increase your engagement with it, especially during times of stress. This is crucial for preventing burnout and helps you feel most alive during hard times.
After work, engage in active recovery protocols such as long walks in nature, Epsom salt baths, or restorative yoga, rather than passive activities like drinking beer and watching television. This strategy helps prevent burnout, which is costly to performance.
Ensure you consistently get seven to eight hours of sleep per night. This, combined with active recovery and regular access to flow, makes it very difficult to experience burnout.
Shift your focus from yourself to making the world a better place for others, including people, animals, plants, or the ecosystem. When combined with flow, this approach is described as the “best we get to feel on this planet.”
Engage in 20 to 40 minutes of exercise, continuing until your mind feels quiet or calm. This is one of three recommended ways to regulate your nervous system, which helps prevent anxiety from blocking flow states and supports peak performance.
Practice an 11-minute breathwork or mindfulness routine. This is one of three recommended ways to regulate your nervous system, crucial for optimal performance and preventing anxiety from blocking flow.
Incorporate a five-minute gratitude practice into your daily routine. This is one of three recommended ways to keep your nervous system in check, supporting optimal performance and helping to flush anxiety that can block flow.
To increase “level one” (hedonic, in-the-moment) happiness by about 10%, regularly practice gratitude, maintain a positive attitude, engage in mindfulness, and exercise. For the best results, perform regular exercise outdoors.
Ensure consistent hydration, good nutrition, and regular access to social support. These are fundamental elements that enhance the overall quality of your life.