DISCOVER YOUR ZEN
What Is A Flow State?
If the idea of subjecting yourself to novel states – or ‘rich environments’ – sounds familiar, then you may have read Rise of Superman: Decoding the Science of Ultimate Human Performance by Steven Kotler.
In that book, Steven describes what is known as a ‘flow state’ in detail. This is the condition in which we are most alive, most happy and the best at performing. It’s the exact opposite of wandering around and being stressed about work.
In a flow state, you are so engaged with the surroundings and what’s happening that you forget ‘yourself’ entirely. Sound familiar? It’s almost like a form of meditation, except this time you are completely switched onto the world around you. This is something that most of us have experienced at some time in our lives and you may be familiar with it even if you think back. Have you ever dropped something out of a cupboard and moved so fast to catch it that you didn’t even think?
Have you ever been playing sports, when suddenly the world seemed to slow down to a crawl and you were able to move with superhuman reflexes and break your personal record with some kind of superhuman feat? Have you ever been writing and been so engaged with what you’re saying that you’re able to completely lose track of time? Have you ever been in a conversation that lasted all night?
All these are examples of flow states. And in fact, even watching a film can sometimes mimic flow. In this scenario, you might become so engrossed in what’s happening on the screen, that you are shocked when you step outside and it’s dark. It’s almost like waking from a dream.
This is like ‘action meditation’ and it’s thought to be at the heart of most of our scientific breakthroughs, most record breaking athletic accomplishments and all kinds of other examples of people acting their very best.
Flow States and the Human Brain
So, what’s going on inside that head of yours when you enter a flow state?
Essentially, a flow state is very similar to the ‘fight or flight’ response but with less ‘negativity,’ you could say. It means that you think what is happening around you is very important and deserves all of your attention. As a result, your body starts to produce dopamine, norepinephrine, epinephrine, anandamide and other neurotransmitters. This causes your brain to become intensely focused, which creates the illusion that time has slowed down. You gain a kind of tunnel vision and now the only thing you’re focused on is that one moment and the things you have to do to emerge from it victorious.
You begin to react almost automatically and instinctively with barely any input from your conscious mind.
And what this looks like in a brain scanner is called ‘temporo-hypo frontality.’ To translate that into English, this means that for a brief period of time, the front portion of your brain (prefrontal cortex) has shut down. This sounds like a bad thing until you realize that this is actually the part of your brain that’s responsible for doubt and that slows you down.
When you’re catching a ball, your body can do it perfectly every time. The problem is that you ‘get in your own way.’ By letting the front part of your mind shut down in that moment, you can tap into the incredible reflexes and focus of your body and act on pure instinct. You become an incredible machine, capable of superhuman performance. You break records in sports, you produce incredible work and you come out of it feeling alive and invigorated.
In fact, it is said that many people actually ‘chase’ after these kinds of flow states – and that this explains a lot of thrill seeking behavior. Oh yeah, and guess what temporo-hypofrontality looks a lot like in a brain scan? You guessed it: meditation!
I highly recommend that you take up some kind of exciting hobby and that you start exploring more. Excite yourself and get yourself to focus and to pay attention!
The ‘Default Mode Network’
Flow states are currently all the rage and are getting a huge amount of attention in psychological literature as well as online, in forums and in popular culture. Flow states are being touted as the solution for ‘everything’ and as something we should strive to always encourage.
But this is somewhat missing the point. Yes, sometimes we should be alert and connected. Sometimes we should be able to shut out the outside noise and to focus on calmness, stillness and oneness. But actually, that chatter and stress is not something we want to entirely eradicate.
Sounds like I’m contradicting myself now, right? Stay with me!
Yes, when we were animalistic in our behavior, we were much happier, much less stressed and much more engaged with the world around us. But you know what? We were also animals. We managed to achieve all those things that we achieved today by getting out of that reactive and engaged state and, yes… by stressing.
And not all stress is bad. ‘Eustress’ describes the kind of stress that motivates us to do things like perform our best at work, prepare for exams, save money. Studies show that people who never feel stressed actually tend to perform worse in education and in their careers.
There’s more, too. Did you know that being completely focused is actually counterproductive to true creativity? True creativity comes from letting the brain explore different neural connections – it is the act of recombining different ideas and memories into new formats and we tend to do this when daydreaming and when having an internal monologue.
When you do this, you enter what is called the ‘default mode network’. This is exactly the state of mind that you’re in when you are daydreaming and letting your thoughts run away with you. It tends to occur when you’re engaged in mindless tasks – like commuting – and it, too, is responsible for some incredible breakthroughs. It’s part of legend now that Einstein came up with the theory of special relatively while working in a patent office – and it was the dull and mundane nature of working in that environment that allowed him to do so.
It might be nice to think that flow states and meditation are the answer to everything – but they’re not. They’re actually just a very important part of the mental experience that many of us have forgotten. Instead of trying to completely eliminate one type of brain state, true control of the mind means being able to switch from one brain state to another with ease.
In other words, it means being able to mull over tasks and agenda items when you’re a bit stressed or when you’re working. It means entering a productive flow state when you’re entering data, or when you’re doing martial arts or sports after work. And it means being able to switch off and let your brain have some much-needed peace and quiet when you get home from work.
TODAY’S ACTION STEPS:
1) You should be exercising according to your planned routine. (You can use the workout plan I provided, if it works for you.) If you’re not ready to go FULL OUT with the workout plan yet…that’s OK. If you’ve been trying out my suggestion of creating a habit, then you may want to add on another step if you haven’t done so yet. Read through the Week 4 – Day 2 module if you’re not sure how to create this “habit chain.”
So…every time you wake up, or finish washing your dishes after dinner, or whatever that regular activity is that you choose as the one to trigger your workouts…put on your workout shoes. (That’s the first link in the chain.)
Then do the next step you’ve been practicing. If your chosen workout is taking a walk after dinner each night, maybe you are heading to the front door and grabbing a jacket. If you want to do a home workout from the exercise plan I’m giving you, then maybe you’re putting on some workout clothes – a top and a bottom. (That’s the second link in the chain.)
NOW, do the next step. (That’s the third link in the chain.) If you plan to go for a walk, just step outside your front door and stand on your porch…and celebrate! If you’ll be doing a home workout, then grab your mobile phone (to access the Fitness App) and stand in your home exercise area…then celebrate! Whatever that next step is just do that. Every day. Every time you put on your workout shoes…AFTER every time you do that trigger activity (washing dishes, waking up in the morning, etc). Remember to celebrate every time you get to the end of this “habit chain.”
If you need a little more time to reinforce those first 2 links in the “habit chain” (e.g. putting on your workout shoes, then putting on some workout clothes), that’s fine. Just keep doing that and don’t worry about adding on right now.
2) If you already completed the Week 2 Workout Plan, then you are doing the Week 3 plan this week. Log in to the Fitness App on your COMPUTER – https://doctorvenus.com/app-login/ – to access the Week 3 Workout Plan.
3) If you already received the Week 1 (and 2) meal plan, then the Week 3 (and 4) meal plan has been uploaded to your Fitness App. You should be going through the Week 4 Meal Plan (which is the same as Week 3) now.
4) Do a sitting meditation for 5 minutes. Spend the 5 minutes sitting in a quiet space. Just relax with your eyes closed. No goal. No stress. The plan is to do this every day.
5) Mark your calendar for our next coaching call on Wednesday, November 29, at 8:15pm ET (5:15pm PT). The call-in number and Zoom link will be posted here and in your daily email the day before the call. A replay will be made available for those who can’t make the call.
6) If you have any questions about anything…let me know in the Facebook group – https://www.facebook.com/groups/discoveryourzen/
Previous ACTION STEPS:
(Not a complete list, but some important highlights.)
1) Log in to the Fitness App on your COMPUTER – https://doctorvenus.com/app-login/ – and go to the FORMS tab. If you haven’t completed the Client Agreement form and the PAR-Q form from Day 1’s ACTION STEPS, do that today and sign them. Be sure to click SAVE when you’re done. (You can not receive the meal plan and workout plan when they are released until we have those completed forms on file.)
2) If you haven’t done so yet, send an email to team@DoctorVenus.com and state whether you want a vegetarian or non-vegetarian meal plan. It will be sent to your Fitness App by the next day.
3) If you haven’t done so yet, send an email to team@DoctorVenus.com and let me know whether you want an exercise plan for weight loss (focused on burning calories) or for building/maintaining your mass. So you just need to indicate whether you want a BURN or BUILD program. It will be sent to your Fitness App by the next day.
4) Download the Set Your Goals Checklist and complete it. CLICK HERE to download.
5) Download the Program Planner that you can start using, if you wish. CLICK HERE to download.
6) Download the Kitchen Clean Out handout and use it to guide the clean out of your kitchen BEFORE you start your meal plan. CLICK HERE to download.