> _How to Get Ahead of 99% People Using Flow State_. Directed by Rian Doris, 2023. _YouTube_, [https://www.youtube.com/watch?v=bzW-zV4JhK4](https://www.youtube.com/watch?v=bzW-zV4JhK4). # Persist through the struggle phase to reach flow ^358ccc - Flow is cyclic, and its cycle is made of 4 stages: struggle, release, flow, recovery - Meditation has opposite effects to the stress response ## 1. Struggle - High level of stress, release of norepinephrine and cortisol - Problems seem unsolvable and our efforts unsustainable - Lasts about 23 minutes - Breaking this phase will reset it, persisting through it is the only way to flow > When you see a hill, sprint. ## 2. Release - Occurs when you step back from the problem at hand - Once at the top of the hill, you can take a breath and enjoy the view - Take a boring break for 5-10 min ## 3. Flow - When the boulder you've been pushing up the hill rolls down the other side on its own - Theta waves in the brain - Increased creativity and insight - Serotonin, dopamine, endorphins, anandamine ## 4. Recovery - Body and mind need to recuperate after exerting flow - The boulder has reached the bottom of the hill - Recovery should be active rather than passive - Ice baths, sauna, sleep - Flow afterglow: sense of accomplishment, body shifts towards parasympathetic state - The more your experience the whole cycle, the more you want it: it is self-reinforcing ## Advice - Engaging the struggle phase is the hardest part - You can use caffeine to get into flow faster (see [[@riandorisEasiestWayUnlock2023|Caffeine can shortcut the struggle phase into flow state]])