20231015_ALifeofFocus_know

#Learnings
#MiyamotoMusashi

Focus is the quality of having a concentrated interest on a task.
https://www.youtube.com/watch?v=HUXEqS6GqUU
As explained by Rian Doris & Steven Kotler, let's get into

the cycle for attaining FLOW;

  1. Struggle
  2. Release
  3. FLOW
  4. Recovery

1) Struggle

This is when our problems seem unsolvable, our efforts unsustainable.
The path to flow [lies beyond the struggle.]
Most people in their careers end up dipping in and out of struggle, never getting the opportunity to experience flow.

The more you can [link struggle to the reward of flow], the easier the struggle becomes.
When you see a hill, SPRINT.

2) Release

[Stepping back from the problem or task], providing a space for the subconscious mind to take over any constant effort you were exerting during the struggle.

This is when the brain wave frequency shifts from [beta wave], associated with normal awake consciousness, to [alpha wave] which is associated to relaxation and daydreaming.

To trigger the relaxation response to shift from struggle to FLOW, take a boring break; [spend 5-10 min doing nothing]
Pay attention to your surroundings or do something simple like drink a cup of tea.

3) FLOW

The main event; this is when the boulder you took on the mountain of struggle is at the top and starts rolling down on it's own, [accelerating rapidly with compounding speed.]

During this phase, the brain releases [a theta wave pattern], generally associated with [increased creativity & insights.]

There's also a release of a cocktail of chemicals; [dopamine, serotonin, andamine (runners eye) and endorphins.] These chemicals further [amplify focus, endurance, and heightened pattern recognition]on the basis of creativity.

4) Recovery

  1. After flow state, the body and mind need [time to recuperate.] Neurochemically, the body replenishes the neurotransmitters expanded in flow state.
  2. We also [clear the allostatic load] which is the [cumulative wear and tear on the body and mind] that comes from stress and exertion.
  3. Recovery is when the boulder has reached the bottom of the mountain, the victory stage.
  4. The [memory consolidation] that happens after flow [can't happen unless you dislodge attention] and ensure that [recovery is ACTIVE rather than passive.]
  5. There's a difference between [relaxation] (what feels relaxing at a subjective level) and [RECOVERY] which [objectively recuperates your physiology and brain.]
  6. Active recovery doesn't mean watching Netflix or checking social media. It means [taking a sauna, an ice bath, or sleeping.] These active recovery methods [get us to our baselines faster] and [boost resilience.]
  7. Prioritize [RECOVERY] over relaxation.
  8. Once you do recovery, you feel a sense of [satisfying fatigue]; known as the [FLOW AFTERGLOW].
  9. This state is a [deeply satisfying, emptied out feeling of accomplishment] that comes only after riding the wave of flow and the neurochemistry that it brings for an extended period of time.
  10. With the FLOW afterglow, the body shifts to a [parasympathetic state], our emotions steer towards [a state of calm, equanimity and contentment.]
  11. Hence, we'll be able to [relax yourself into deep sleep] that night, [clearing the metabolic waste in the brain] through the glymphatic system.
  12. As we learn to relish the FLOW afterglow, it becomes [a self-reinforcing cycle.]

After a lot of research, Doris and Kotler have found that [starting to struggle in the first place is the hardest part of the flow cycle]; the start is effectively the REAL struggle.

Caffeine and Flow

Caffeine has proven to be a trigger for flow state. However, it needs to be used mindfully.

Caffeine Commandments;

  1. Thou shalt condition oneself for flow with caffeine.
  2. Thou shalt shortcut struggle with caffeine.
  3. Thou shalt time your caffeine intake; [cortisol first, caffeine 2nd], take [40 min break after waking up] to drink your coffee, [avoid caffeine at least 10 hours before bed.]
  4. Thou shalt calibrate your caffeine dose.

Triggers

  1. Novelty
  2. Concentration
  3. Unpredictability
  4. Awe
  5. Complexity

Motivators

  1. Curiosity
  2. Passion
  3. Purpose
  4. Autonomy
  5. Mastery

Note:
Focus starts with having awareness over the activity. Instead of allowing someone or something to direct your awareness; we must control where we place it.