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What Flow personality type most closely resembles your way to get into Flow? What is your second
easiest way to find Flow—or your Flow Wing?
If you haven’t take the Flow Profile Quiz, yet, you can do so here: Take my Flow Profile
http://www.flowgenomeproject.com/free-flow-profile/
You might be one or all of the following at various points in your life:
We’re not always just one exclusive type, but what we want to understand, here, is your go-to Flow
profiles.
You may copy and paste these questions into the space below and answer them there, post a video
or audio recording, or use your own pen and paper:
2. What was the peak experience of your childhood? What were you doing? Who were you
doing it with? How did it feel?
3. What was the peak experience of your adolescence? What were you doing? Who were
you doing it with? How did it feel?
4. What has been the peak experience of your adulthood so far? What were you doing? Who
were you doing it with? How did it feel?
We'll return to these in our next exercise. See you guys there.
2. SLEEP QUALITY
We believe sleep is the bedrock of flow - there is no substitute. Make sure you log your sleep quality,
today.
3. SLEEP AMOUNT
We believe sleep is the bedrock of flow - there is no substitute. This handy infographic demonstrates
how very active our brains are while we doze.
The Science of Sleep: What Happens During the 5 Stages of Your Sleep Cycle [Infographic]
http://blog.hubspot.com/marketing/science-of-sleep
7 to 8 hours
8 hours or more
Your 15 minutes of movement could be a brisk dog walk, Yoga Sun Salutations, or our 300 Workout
(see Useful Resources), or better.
What matters far more than overreaching for something complicated, is to do something that you
feel comfortable and confident doing, which fits with your life so you can do it consistently.
Biofeedback
Do it for 15 minutes (2-3 minutes set up and wrap up, 10 min of actual practice)
Rotate through each of the following biofeedback sessions each day for the first three weeks. After 3
weeks, you will pick your favourite/most convenient session to carry forward for second half of
course.
Week #1: Art of Flow
https://vimeo.com/40819642
Directions: Watch this video (above). Put it on Full Screen, turn your speakers up to 11, boot up your
HRV app, and enjoy! Don't try to do anything or think anything--the intent of this video is to shift
your state, like meditation, but without having to think about not thinking.
https://itunes.apple.com/us/app/stress-doctor-by-azumio-stress/id439290204?mt=8
Directions: Download the Box Breathing App and use it with a Brain.FM track in your headphones for
10-min. (Pro-tip: if you go into Settings on the Box Breathing app you can adjust how long you hold--
if 5 sec is too easy, try extending it over time up to 10 sec per side!)
https://itunes.apple.com/us/app/box-breathing/id930436500?mt=8
Directions: Download the Stress Doctor HRV App and use it with a Brain.FM track in your
headphones for 10-min. Try and get as many Yin/Yang symbols as you can in that period
Elite HRV
https://play.google.com/store/apps/details?id=com.elitehrv.app&hl=en
Directions: Look back over the first half of your training and identify which of the top three options
was most consistent for you. Keep doing that one. (Change up and vary to one of the other two if
you get bored)
7. RESCUE TIME
This app simply tracks where you’re spending your time. With this data, we can have a better
understanding of opportunities and red flags throughout your day.
https://www.rescuetime.com/
"If you have to eat two frogs in a day, eat your ugliest one first."
—Mark Twain
You are at peak focus and energy levels between 8am and 11 am and best positioned to tackle hard
problems. Protect the first 90 minutes of your day as though your life depends on them being
productive.
Pull out your Most Important Tasks (MITs) from the night before. DO THEM!!! (it doesn't matter if
you don't get all three done, it doesn't even matter if you don't get the first one completed. What
does matter is that you devote your highest energy and focus to the hardest thing on your To-Do list)
9. 3.14 GRATITUDE
Gratitude
It's not only the best attitude - it's also a darned good hack for greater happiness.
http://www.nytimes.com/2015/11/22/opinion/sunday/choose-to-be-grateful-it-will-make-you-
happier.html
Take a one minute time out from wherever you are and whatever you're doing, breathe deeply for
60 seconds and reflect on someone—near or far—that you are grateful for today. This could be a
friend or family member, it could be a colleague.
Text them, email them, or message them on social media and follow the SBI format — Situation,
Behavior, Impact:
Example 1:
"Susie, when we were in the elevator at work (Situation), and you invited me to lunch today
(Behavior), I felt included in the new team (Impact): Thanks!"
Example 2:
"Mom, when I was on the train this morning (Situation), I saw a guy eating his brown bag breakfast
and I thought of all the times you made me eggs before school (Behavior), and I am so glad you were
there for us like that (Impact): Thanks!"
Following this format makes the appreciation targeted and specific and more likely to be absorbed
and appreciated.
See the Centre for Creative Leadership and NOLS for more information on SBI feedback.
http://www.ccl.org/leadership/pdf/community/SBIJOBAID.pdf
Further Reading:
The Science of Happiness: Why Complaining Is Literally Killing You
http://www.curiousapes.com/the-science-of-happiness-why-complaining-is-literally-killing-you/
http://www.scientificamerican.com/video/gratitude-on-the-brain/
http://greatist.com/grow/what-you-can-control-for-happiness-success
"If the only things I get done tomorrow are these three, I'd call the day a success..."
If the only things you could get done tomorrow are these three things, these would be the three
things that would make tomorrow a success.
Example:
Simple: It's about building habits and paying attention to how and why new habits work or don't.
Plus, we know that flossing our teeth is even more important for dental health than brushing, we
know that it lowers risk of cardiac disease, it even lowers risk of erectile dysfunction! So we've got
plenty of good information about why we should, now let's focus on hacking the habit (aka
motivation).
Treat your daily flossing as a "canary in the coal mine" for all of the other habits in this course you're
about to on-board. If you're nailing this one, odds are the others will follow more easily. If you're
missing this one, slow down, troubleshoot, and get back in the saddle.