> _The Easiest Way to Unlock Insane Focus_. Directed by Rian Doris, 2023. _YouTube_, [https://www.youtube.com/watch?v=cD_FWDYeBMg](https://www.youtube.com/watch?v=cD_FWDYeBMg). # Caffeine can shortcut the struggle phase into flow state ^80c5aa - Caffeine may have helped shape our current society - However, it tends to be misused ## Caffeine archetype 1. The Reformed: you used to rely on it heavily, but quit completely 2. The Skeptics: you don't use caffeine at all 3. The Unmindful User: you don't use it optimally 4. The Mindful Master: you use it for peak performance ## The Science - Caffeine could trigger a flow state - It stimulates dopamine and norepinephrine, as well as cortisol ## The Caffeine Commandments ### 1. Thou shalt condition thyself for flow with caffeine - Classical conditioning = learning through association - Use caffeine as a stimulus for challenging work - Caffeine provides an altered state of consciousness, and flow does so too - Self-reinforcing synergy ### 2. Thou shalt shortcut struggle with caffeine - Flow is just one part of the flow cycle (see [[@riandorisHowGetAhead2023|Persist through the struggle phase to reach flow]]) - Caffeine can shortcut the struggle phase ### 3. Thou shalt time your caffeine intake - Ingesting caffeine too early in the morning crowds your adenosine receptors, making cortisol compete with caffeine - Cortisol before caffeine: wait for at least 30 minutes after waking up - Avoid consuming caffeine at least 10 hours before bed - Your sleep is the base, caffeine is a supplement ### 4. Thou shalt calibrate the dose - Starting dose: 100mg a day, i.e. a single cup of coffee - Find your sweet spot - If fatigued, do not underdose; instead, increase your dose by 50% - This is not supposed to become habitual ### 5. Thou shalt give caffeine companions - Caffeine synergizes with other substances that aid its absorptions - Test which delivery mechanisms suit you best - Pair with L-theanine and water, 2:1 ratio (for 100 mg of caffeine, 200 mg of L-theanine; for one cup of coffee, two cups of water) ### 6. Thou shalt abstain from caffeine sporadically - Caffeine sensitivity gradually decreases - One day off per week (e.g. Sunday), and one week per quarter, avoid caffeine to reset your sensitivity