Access flow state more frequently to realize your full potential, as it is an optimal state of consciousness where you feel and perform at your best, and can improve health, well-being, and reduce stress.
Recognize that peak performance is about getting your biology to work for you, not against you, and the same biological toolkit applies whether pursuing ‘impossible’ goals or simply having a better day.
Engage in activities that align with your intrinsic motivators (curiosity, passion, purpose, autonomy, mastery) and produce flow, because not ‘going big’ or using your system as designed can lead to anxiety and depression.
Implement an active recovery protocol (e.g., long walks in nature, Epsom salt baths, restorative yoga, infrared sauna, massage) instead of passive recovery like drinking alcohol or watching TV, as active recovery helps flush stress hormones, kick the brain towards alpha waves for recovery, and prevents burnout.
Aim for seven to eight hours of sleep a night, as it is a foundational component for peak performance and, combined with active recovery and flow, makes burnout almost impossible.
View frustration as a sign that you are moving in the right direction and need to keep going, as it is a necessary precursor to entering a flow state and represents leaning into a challenge.
Regularly engage in your ‘primary flow activity’ (e.g., skiing, dancing, chess, walking your dog) for about three to four hours a week, as this activity flushes stress hormones, boosts the immune system, heightens creativity and motivation, and trains your brain to access flow more frequently in other areas of life.
Practice distraction management by turning off phones, emails, and social media before starting your hardest task of the day, aiming for 90 minutes of uninterrupted concentration to facilitate flow and maximize productivity.
Regulate your nervous system daily to reduce anxiety and optimize performance by engaging in a five-minute gratitude practice, an 11-minute breathwork/mindfulness practice, or 20-40 minutes of exercise until your mind quiets down.
Maintain a robust social support network of people who love you and you love them, as this helps your brain perceive challenges rather than threats, reducing anxiety and stress, and is crucial for navigating life and achieving goals.
Actively train your emotional intelligence, particularly through active listening and empathy, as it is a readily cultivable skill that improves energy levels, helps navigate interactions, and is essential for achieving high goals.
Engage in active listening during conversations by focusing entirely on the speaker without judgment or planning your next response, which is a key component of emotional intelligence and improves interactions.
Increase your empathy by accessing flow states more often, or by practicing compassion-inducing meditation (e.g., 20 minutes a day for two weeks), as empathy is an easily trainable skill that expands perspective-taking and improves daily interactions.
When faced with an undesirable task, reframe it as an opportunity for mastery or to learn a valuable skill, which allows you to find autonomy and focus, potentially leading to flow.
To enter flow, engage in tasks where the challenge slightly exceeds your current skills, pushing yourself just outside your comfort zone to maintain focus and attention.
To induce a low-grade flow state during a walk, first walk for 20-40 minutes until your mind quiets (exercised-induced transient hypofrontality), then introduce novelty or risk (e.g., jogging through trees, exploring a new area, running downhill) for dopamine, and briefly make it vigorous for endorphins.
Walk in nature, especially in places with wide vistas, as it offers additional benefits beyond a regular walk and can outperform many antidepressants.
When attempting to enter a flow state during a walk, avoid listening to podcasts or music that requires significant brain power, as your brain needs to quiet down from beta to alpha/theta borderline for flow, and external noise can hinder this process.
Maintain proper hydration and nutrition, as these are fundamental physical basics for sustaining the high energy demands of regular flow states and peak performance.
Be cautious of decisions made during intense flow states, as amplified pattern recognition and dopamine can make every idea seem brilliant, requiring subsequent research and verification before acting on them.
Recognize that there are three levels of happiness (hedonic, engagement/enjoyment via high flow, and purpose-driven flow), and while a high flow lifestyle may involve discomfort, it leads to enduring life satisfaction and well-being beyond fleeting pleasures.