6 FOUNDATIONAL HABITS FOR MORE FLOW

FLOW IS AN OPTIMAL STATE OF CONSCIOUSNESS. A STATE WHERE YOU FEEL YOUR BEST AND PERFORM YOUR BEST.

The feeling of flow is like no other. It can feel like:

• You are exactly where you should be, doing exactly what feels right
• Being acutely present
• Intense peacefulness and contentment
• Being deeply aligned
• You are seriously thriving
• Being limitless
• You are highly connected, like having a spiritual experience
• You are finding a new level or gear you didn't know you had
• You are superhuman and can do and achieve things you didn't think you could

Leading edge research supports the multiple positive impacts of flow, some of which include;

?Up to 500% increase in productivity

?Up to 400% more creativity

? A 240-500% increase in learning uptake (making us re-think Malcom Gladwell’s theory of needing 10,000 hours to achieve mastery)

?Improved health & happiness

?Increased focus, confidence and performance

Depending on who you research, there are 21 or 22 triggers that increase the chances of achieving flow. I’ve developed a framework that helps us easily understand how to address these triggers as habits so we are able to spend more time in flow, and consequently get all the benefits.

One of these elements, in this framework is called the "foundations”. To create flow we need active investment in our vitality, health and energy. Namely, focusing on, and addressing the 5 foundations of vitality, so our energy body is at its optimum. These foundations are:

1. Sleep,
2. Hydration & nutrition,
3. Movement,
4. Daily sunlight and
5. Mind-practices (meaning the things that help us feel more present and connected).

Here’s 6 sleep hygiene practices that can really support more restful and restorative sleep, which will ultimately have an impact on how likely we are to achieve flow.

1. .Food ??- Don’t eat less than 2 hours before bed
2. Sleep environment ?- Make sure your room is cold, has good air flow and is total dark
3. Stimulants? - No screens before bed (2 hours). No caffeine after 12pm
4. Burn off ?- Do exercise to burn off daily energy, but not right before bed (3 plus hours)
5. Down-regulate your nervous system?before bed

? Write things down that are on your mind

? Have a warm shower, bath, spa, sauna

? Close the curtains

? Play relaxing music, do guided relaxation e.g Yoga Nidra

? Do breath work or meditation

? Do foam rolling, and/ or gentle stretching,

6. Have a sleep routine

If you want to create more flow, start by getting your vitality foundations optimised and running at their very best.

You might like to ask yourself:

• What am I doing well with my sleep hygiene?
• ?What might I do to improve my sleep hygiene??

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