Work 1 Minute After Waking Up. It'll Change Your Life.
Summary
TLDRDieses Video skizziert die Dilemmata eines Morgenroutines, die entweder zu kompliziert ist und die Produktivität verzögert oder gar nicht existent, was zu Stress und schlechter Organisation führt. Ryan Doris, Mitgründer und CEO von Flow Research Collective, teilt Wissenschaftsbasierte Ansätze, um Morgenroutinen produktiver zu gestalten. Er diskutiert den Wert von Flow-Zustand und wie man ihn durch gezielte Morgenaktivitäten steigern kann, ohne in einem überladenen Ritual zu verharren oder sich zu erschöpfen. Er schlägt einen 'Wach-auf-und-Fließen'-Ansatz vor, bei dem man sofort nach dem Aufstehen in die wichtigste Arbeit stürzt, um den natürlichen Flow-Zustand zu nutzen, gefolgt von einer Erholungsphase, um den Flow für den Rest des Tages zu erhöhen.
Takeaways
- 😴 Die meisten Menschen haben entweder einen umfangreichen Morgenroutine oder gar keine, was zu einem ineffizienten Start in den Tag führt.
- 🤔 Eine Morgenroutine sollte dazu beitragen, den Flusszustand zu erhöhen, um die Produktivität zu steigern, ist aber oft missverstanden.
- 🍋 Ryan Doris hatte früher eine komisch übermäßige Morgenroutine, die ihn jedoch nicht effektiver machte, sondern spät zur Arbeit gehen ließ.
- 🚀 Erfahrene Unternehmer und Milliardäre, die er in LA traf, hatten keine besonderen Morgenroutinen und begannen stattdessen sofort mit der Arbeit.
- 💡 Ryan stellte fest, dass das sofortige Arbeiten nach dem Aufstehen zu einem Flusszustand führt, der die Produktivität erhöht.
- 🧠 Der Flusszustand (Flow State) ist ein Zustand der hohen Konzentration und Effizienz, der durch bestimmte Aktivitäten gefördert werden kann.
- 🛁 Kalte Duschen, Meditation, Journaling und andere Routinen steigern die Flow-Neigung (Flow proneness) und tragen so zur Produktivität bei.
- 🌅 Wenn man früh aufwacht, ist die Flow-Neigung natürlich am höchsten, was die Wahl der Morgenaktivitäten beeinflusst.
- 🔄 Der Flusszustand hat vier Phasen, darunter eine Wiederherstellungsphase, die für eine nachhaltige Produktivität notwendig ist.
- ⚠️ Ohne ausreichende Erholung kann der Flusszustand zu Burnout führen, was bei reichen Unternehmern beobachtet wurde.
- 🔄 Eine ausgewogene Morgenroutine sollte den natürlichen Flusszustand nutzen und danach Erholung zulassen, um Burnout zu vermeiden.
- 🛠 Vorbereitung der Aufgaben am Abend vor dem Schlafengehen hilft, die Morgenroutine effektiv zu gestalten und den Tag erfolgreich zu beginnen.
- ⏰ Es wird empfohlen, 1-3 Stunden für die wichtigste Arbeit des Tages nach dem Aufstehen einzuplanen, um den Flusszustand zu nutzen.
Q & A
Was ist das Hauptproblem mit vielen Morgenritualen, das im Skript beschrieben wird?
-Das Hauptproblem ist, dass viele Menschen entweder ein zu kompliziertes Morgenritual haben, das sie bis spät in den Vormittag mit Biohacks und Optimierungen füllt, ohne dass sie tatsächlich anfangen zu arbeiten, oder dass sie überhaupt kein Morgenritual haben und sich jeden Morgen in Stress und Eile stürzen.
Was bemerkte Ryan Doris über die Morgenrituale erfolgreicher Unternehmer?
-Ryan Doris bemerkte, dass viele erfolgreiche Unternehmer und Milliardäre keine besonderen Morgenrituale haben oder darüber sprechen. Sie wachen auf und beginnen sofort mit der Arbeit, ohne sich um Biohacks oder spezielle Routinen zu kümmern.
Was ist 'Flow State' und wie hängt es mit der Produktivität zusammen?
-Flow State ist ein Zustand höchsten Bewusstseins, in dem die Arbeit efforrtlos und produktiv wirkt. Die Dauer im Flow State kann die Produktivität erheblich steigern, da die Aufgaben in kürzerer Zeit erledigt werden können.
Was ist 'Flow Proneness' und wie kann es durch Morgenrituale beeinflusst werden?
-Flow Proneness ist die Tendenz, mehr häufig in den Flow State zu kommen. Morgenrituale wie Kaltsduschen, Meditation und Journaling können Flow Proneness erhöhen, indem sie Dopaminspiegel steigern, das Bewusstsein in die Gegenwart lenken und Ziele klar definieren.
Warum ist es nach Ansicht des Skripts besser, sofort nach dem Aufstehen zu arbeiten, anstatt ein kompliziertes Morgenritual zu haben?
-Weil die natürliche Flow Proneness direkt nach dem Aufstehen am höchsten ist, da kognitive Belastung gering und die Hirnwellen näher am Flow sind. Eine komplizierte Morgenroutine kann diese natürliche Flow-Zeit blockieren und die Produktivität vermindern.
Was passiert nach einem Flow State und warum ist die Erholung wichtig?
-Nach einem Flow State ist eine Erholungsphase nötig, weil der Flow für das Gehirn teuer zu produzieren ist und viel Neurochemie beinhaltet. Ohne Erholung kann der Flow State nicht wieder auftreten.
Was ist das Konzept des 'Wake Up and Flow' und wie umsetzten Sie es?
-Das Konzept 'Wake Up and Flow' besagt, dass man nach dem Aufstehen sofort mit der wichtigsten Arbeit beginnt, bevor man vollständig wach ist. Man sollte innerhalb von 90 Sekunden anfangen zu arbeiten, um in den Flow State zu gelangen und produktiv zu sein.
Wie lange sollte die Phase des 'Wake Up and Flow' nach dem Skript sein?
-Die Phase des 'Wake Up and Flow' sollte eine bis drei Stunden dauern, um den Flow State voll auszunutzen und die wichtigste Arbeit des Tages zu erledigen.
Was sollte man nach der 'Wake Up and Flow'-Phase tun?
-Nach der 'Wake Up and Flow'-Phase sollte man sich Zeit nehmen, um sich zu erholen und die restlichen Morgenritualen wie Stretching, Yoga oder Kaltsduschen durchzuführen, um die Flow Proneness für den Rest des Tages zu erhöhen.
Was sind die beiden zusätzlichen Tipps, die Ryan Doris für die Umsetzung der neuen Morgenroutine empfiehlt?
-Die beiden Tipps sind: Vorbereiten Sie die Aufgabe im Voraus, indem Sie sie sehr detailliert planen, damit Sie keine Zeit verlieren, und stellen Sie sicher, dass Sie ausreichend Zeit für den langen Flow Block einplanen, um den Vorteil des 'Wake Up and Flow' auszunutzen.
Outlines
🛏️ Morgenroutinen - Wissenschaft statt Biohacks
Der erste Absatz des Skripts kritisiert die alltägliche Morgenroutine, die entweder zu umfangreich ist und bis Mittag keine Arbeit beginnt oder gar keine Routine gibt, was zu Stress und schlechter Produktivität führt. Ryan Doris, Mitgründer und CEO des Flow Research Collective, stellt fest, dass viele erfolgreiche Menschen keine speziellen Morgenroutinen haben, sondern einfach anfangen zu arbeiten. Er testet diese Methode und entdeckt, dass er sofort in einen Flow-Zustand kommt, was seine Produktivität steigert. Der Absatz erklärt, dass die Hauptfunktion einer Morgenroutine die Steigerung der Flow-Neigung (Flow Proneness) ist, was durch verschiedene Aktivitäten wie Kaltspritzer, Meditation und Journaling erreicht werden kann.
🔄 Morgenroutinen - Arbeit und Erholung im Gleichgewicht
Der zweite Absatz thematisiert die Nachteile der reinen Arbeit-morgens-Methode, die zu Erschöpfung und Burnout führen kann. Doris erkennt, dass Flow nicht binär ist, sondern in vier Phasen existiert, wobei die Erholungsphase besonders wichtig ist. Um eine ausgewogene Morgenroutine zu erreichen, schlägt er vor, direkt nach dem Aufstehen mit der höchsten Prioritätsarbeit zu beginnen, um die natürliche Flow-Neigung zu nutzen. Danach sollten Erholungsaktivitäten wie Yoga, Meditation oder Kaltbäder folgen, um den Flow-Zustand zu stärken und für den Rest des Tages zu erholen. Er betont die Wichtigkeit der Vorbereitung der Aufgabe am Vorabend und die Schaffung einer langen, ununterbrochenen Arbeitsphase von einer bis zu drei Stunden, um den Flow zu nutzen und dann zu erholen.
Mindmap
Keywords
💡Morgenroutine
💡Biohacking
💡Flow State
💡Flow Proneness
💡Produktivität
💡Erschöpfung
💡Wach-auf-und-Fluss
💡Vorbereitung
💡Erholung
💡Zielorientierung
Highlights
Morning routines are often either too elaborate or non-existent, leading to productivity issues.
Ryan Doris, co-founder and CEO of Flow Research Collective, discusses the science of behavioral change.
The purpose of a morning routine is to increase productivity by boosting flow proneness.
Successful individuals often skip elaborate morning routines and focus on immediate work.
Flow proneness is highest immediately upon waking, making it an ideal time for work.
Cold showers, meditation, and journaling are examples of activities that can increase flow proneness.
Cognitive load is lowest upon waking, facilitating easier access to flow state.
Brain waves upon waking are close to Theta or Delta, similar to the neuroelectrical signature of flow.
Elaborate morning routines can inadvertently block the natural flow state provided by biology.
Successful entrepreneurs often neglect recovery, leading to burnout.
Flow is not binary but has a cycle with four distinct phases, including a recovery phase.
An inverted morning routine of working first and recovering later is suggested for optimal productivity.
Preparation the night before is crucial for a smooth transition into work upon waking.
Allocating one to three hours for dedicated high-priority work can harness the wake-up and flow effect.
Recovery is essential after the initial work period to boost flow proneness for the rest of the day.
The 'wake up and flow' approach involves diving into work within 90 seconds of waking up.
The balance between biohackers' elaborate routines and billionaires' no-nonsense approach is key to a successful morning routine.
Ryan Doris challenges listeners to implement the 'wake up and flow' routine to experience its benefits.
Transcripts
your morning routine probably sucks
maybe you've Fallen prey to the morning
routine dilemma where you either have a
sprawling routine loaded with biohacks
and optimized to the nth degree but you
don't really start doing any actual work
until 10 or 11 A.M or you don't have a
routine instead you wake up press snooze
pick up your phone scroll for way too
long see that it's almost 8 30 or 9
o'clock and are now in a rush stressed
to get the day started you know you
should be doing a morning routine and
maybe sometimes you do but most of the
time you skip it because you went to bed
later than you wanted which means you
wake up later than you want then you
have this kind of persistent nagging
guilt about the fact that you're not
doing your meditation or your journaling
or whatever it is so I'll show you how
to avoid these mistakes and how to use
Neuroscience to make your mornings as
productive as possible now my name is
Ryan Doris I'm the co-founder and CEO of
flow research Collective with Stephen
Cutler where we help professionals use
science-based behavioral change to
access Flow State
what is the point of a morning routine
in the first place because it's a topic
that's both constantly talked about and
persistently misunderstood now when
growing up in Ireland I had a comically
excessive morning routine I did whatever
young biohacker does lemon water yoga
journaling exercise affirmations
mushroom coffee ice baths sunlight
sticking my feet on the wet Irish grass
for grounding it would take forever so
long in fact that I wouldn't start work
until just before lunch and then years
later after doing this routine for a
long time I moved to LA and met Tech
Titans and famous startup Founders and
billionaires who ran circles around me
from a productivity and results
standpoint and guess what I noticed none
of these folks cared about their morning
routines or talked about their morning
routines for example you don't hear Elon
saying that he's had a bad day running
SpaceX Tesla and Twitter because he
forgot to foam roll his glutes or didn't
do red light therapy that morning
instead these folks just wake up and get
to work they just get it done so this
blew my mind I decided that I would test
what I was seeing with all these
successful folks in the states here and
I decided I'd start just waking up and
working and following their approach and
at first it felt really weird my morning
routine was supposed to give me an edge
so I was nervous I'd stumble into work
and perform poorly kind of in a groggy
zombiely-like state but right away I
realized that the billionaires were on
to something in fact it worked
shockingly well I could just wake up and
get to work and slip straight into a
flow state a peak State of Consciousness
where the work I was doing felt
effortless productivity surged and hours
went by in what felt like minutes and it
turns out it's due to what's called flow
croneness which was discovered by
psychologist mihai chick sent me high in
the 1970s now flow proneness is simply
our tendency to experience Flow State
and that's when the dots connected for
me because a morning routine is meant to
heighten your productivity that's the
point of a morning routine but how does
a morning routine do this well it does
this by increasing your flow proneness
case in point cold showers boost
dopamine by up to 250 percent for two
hours afterwards which plays a key role
in Focus which is key for flow
meditation helps Drive attention into
the present moment and improve
self-regulation both being key for flow
journaling helps to clarify goals clear
goals are a trigger for flow so all
these routines and many others share a
common theme which is that they boost
flow promos they make us more likely to
get in the flow later on in the day
which then boosts our productivity so
really the unspoken purpose of a morning
routine is to boost flow pronus but
here's the wild thing as soon as you
wake up in the morning when you would
normally be doing your morning routine
if you're a biohacker your flow pronus
is naturally and organically highest and
that's for two reasons the first is that
your cognitive load is low think of it
like a ram in a computer cognitive load
is lowest upon waking up because we
haven't yet loaded anything into our
conscious mind the less cognitive load
we have the easier it is to access flow
and second upon waking your brain waves
are close to flow the neuroelectrical
signature or brain waves of flow are not
far from Theta or Delta which are the
brain waves of sleep and this makes it
easier to slide out of bed and deep into
a flow state so what does this mean for
your morning routine well since flow
proneness is highest as soon as you wake
up you don't want to cannibalize that
Prime flow time that your biology is
just giving to you with an elaborate
morning routine the biohacker wakes up
and squanders the flow that they could
have with an elaborate routine that
ironically is designed to help them get
into flow later on doesn't make any
sense
whereas the billionaire types wake up
and dive straight into high priority
work immediately and they're rewarded
with flow the productivity from doing
this both moves you towards your goals
immediately and you get into flow doing
it which makes it a win-win or is it
well after trying this wake up and flow
approach for a year while I was getting
tons of work done first thing in the
morning I actually did start to burn out
and I saw this with the the billionaire
types and successful entrepreneurs I was
observing as well I found that while
these Titans were productive the picture
wasn't as pretty they were tired some
were overweight they had lots of bad
relationships and I too started to feel
a little tired a little frazzled and I
missed the calm Clarity Zen state that
came from my previous morning routine
with practices like meditation ice baths
yoga all The Usual Suspects so I
realized that this approach of waking up
and working
all morning wasn't quite right either
and the research reveals why it turns
out flow isn't binary it's not like a
light switch that you can just flick on
and off instead there's a cycle to flow
with four distinct phases so it's more
like a dimmer switch what matters most
here is the recovery phase flow is
expensive for the brain to produce
there's a lot of neurochemistry involved
and because you can expand a lot of
energy effortlessly while in flow it
requires recovery in order to access
flow again and to flow a second time and
so it's no wonder
the billionaire entrepreneur types were
burning out they never took the time to
recover when it comes to recovery the
biohackers crushed it they were doing
amazing they're meticulously optimized
morning routines are really powerful
recovery protocols so we want to avoid
the mistakes on both sides of the
spectrum biohackers block the morning
flow that their biology naturally serves
up to them with these elaborate routines
and the entrepreneurial types don't do
any elaborate routines and they burn out
as a result and based on the research
there's a sweet spot between the
biohackers elaborate carry-on and the
entrepreneurial types no-nonsense
approach there's a few steps to this
first thing that we want to do is
Implement what we call wake up and flow
so instead of the elaborate routine wake
up and dive into your highest priority
work not in an hour not even in 10 or 15
minutes we're talking within 90 seconds
of opening your eyes while you're still
half asleep so that your brain waves are
closer to Theta or Delta it'll be a
struggle at first within 15 minutes or
so you'll be deep in flow and you'll
essentially wake fully up while working
in a flow State and then after we do
this wake up and flow protocol on our
highest priority tasks for one to three
hours you can do everything that makes
you feel great for the rest of the day
the lemon water the stretching the yoga
the red light therapy ice baths whatever
it is think of this as the inverted
morning routine work first recover later
but never skip recovery this is backed
up by research but it's not just
theoretical so this is the perfect blend
of what the biohackers and billionaires
bring to the table and solves the
morning routine dilemma because we
harness the natural period of flow
pronoun as our biology gives us and we
also recover and boost flow pronus for
the rest of the day now just two more
tips that you want to make sure you
implement as you pin this new routine
down the first is to prepare in advance
you need to set the task up the night
before in extreme detail so you don't
waste any time figuring out what to work
on when you wake up so that when we're
half asleep and we're waking up and
going straight to work we can mindlessly
glide right into the task rather than
having to wonder
about what we should work on or how we
should do it or what materials we need
to begin and the second thing is to just
make sure that you allocate enough time
to really have this long flow block aim
for one to three hours of dedicated high
priority work to harness
flow and take advantage of wake up and
flow starting your day strong now I
challenge you to actually do this
tomorrow that means tonight prep the
task prep whatever high priority work
you're going to do first thing in the
morning and untangle the first step of
the first step identify exactly what it
is you need to do to complete that task
and get it all organized nicely so you
can glide right into it and then
tomorrow as soon as you wake up ideally
within 60 to 90 seconds of opening your
eyes drop into the task
and you'll find that you'll drop deep in
the flow very quickly and effortlessly
then ride that wave for two to three
hours and then do your reboot routine to
recover and boost flow pronus back up
for the rest of the day
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