Work 1 Minute After Waking Up. It'll Change Your Life.
Summary
TLDRRyan Doris, CEO de Flow Research Collective, desafía la rutina matutina tradicional, proponiendo un enfoque basado en la neurociencia para maximizar la productividad. Sugiere comenzar el día inmediatamente con tareas prioritarias para aprovechar el estado de flujo, evitando la sobrecarga cognitiva y aprovechando la predisposición natural al flujo al despertar. Luego, se recomienda realizar actividades de recuperación para equilibrar la productividad con el bienestar, evitando el agotamiento.
Takeaways
- 😴 La rutina matutina puede ser ineficaz si no se realiza trabajo real hasta tarde en la mañana o si no hay rutina y se pasa la mañana sin planificar.
- 🧘 La rutina matutina de Ryan Doris incluía prácticas de biohacking, pero no comenzaba a trabajar hasta casi mediodía.
- 🚀 Los ejecutivos y fundadores de startups exitosos no hablaban de sus rutinas matutinas y comenzaban a trabajar de inmediato.
- 🤔 La rutina matutina debe ser analizada para entender su propósito y cómo puede aumentar la productividad.
- 🔄 La rutina matutina de Ryan cambió a 'despertarse y fluir', comenzando a trabajar inmediatamente y encontrando que esto aumentaba su productividad.
- 💡 El concepto de 'flow proneness', descubierto por Mihaly Csikszentmihalyi, se relaciona con la tendencia a experimentar el estado de flujo.
- 🧠 Las rutinas matutinas que aumentan el flujo, como duchas frías y meditación, son importantes para la productividad.
- 🌅 La 'flow proneness' es más alta al despertar, lo que hace que las rutinas matutinas complejas puedan obstaculizar el flujo natural.
- 🔄 El flujo no es binario, sino que hay un ciclo con fases distintas, incluyendo una fase de recuperación necesaria para evitar agotamiento.
- 🛏️ La recuperación es clave y es una parte que a menudo falta en las rutinas de los ejecutivos y fundadores de startups.
- 📝 Para una rutina matutina efectiva, se debe trabajar en tareas prioritarias de inmediato después de despertar y luego realizar actividades de recuperación.
- 🛠️ Es importante preparar las tareas la noche anterior y asegurarse de tener un bloque de tiempo dedicado a trabajar en el flujo para comenzar el día fuerte.
Q & A
¿Por qué podría no funcionar una rutina matutina para algunas personas?
-Algunas personas pueden tener una rutina matutina muy extensa que impide que comiencen a trabajar antes del mediodía, mientras que otras pueden no tener una rutina y se sienten apuradas y estresadas al inicio del día.
¿Quién es Ryan Doris y qué hace en Flow Research Collective con Stephen Cutler?
-Ryan Doris es el co-fundador y CEO de Flow Research Collective, donde junto con Stephen Cutler ayudan a profesionales a utilizar cambios de comportamiento basados en la ciencia para acceder al estado de flujo.
¿Cuál es el propósito de una rutina matutina según el script?
-El propósito de una rutina matutina es aumentar la productividad a través de la elevación de la propensión al estado de flujo, conocido como 'flow proneness'.
¿Qué descubrió Mihai Csikszentmihalyi en los años 70 que está relacionado con la productividad?
-Mihai Csikszentmihalyi descubrió el concepto de 'flow proneness', que es la tendencia de una persona a experimentar el estado de flujo.
¿Por qué las duchas frías pueden ser útiles para la productividad según el script?
-Las duchas frías pueden aumentar la dopamina hasta en un 250% durante dos horas después, lo que ayuda a enfocar la atención y es clave para alcanzar el flujo.
¿Cómo ayuda la meditación a mejorar la productividad según el script?
-La meditación ayuda a dirigir la atención al presente momento y mejorar la auto-regulación, ambas claves para alcanzar el estado de flujo.
¿Por qué es importante tener objetivos claros para la productividad según el script?
-Los objetivos claros actúan como un disparador para el flujo, ayudando a las personas a enfocarse y aumentar su productividad.
¿Cuál es la razón por la cual la rutina matutina de Ryan Doris cambió?
-Ryan Doris observó que los emprendedores y billonesarios exitosos no hablaban de sus rutinas matutinas y decidió probar su enfoque de comenzar a trabajar inmediatamente después de despertarse, lo cual aumentó su productividad.
¿Qué se entiende por 'flow proneness' y cómo se relaciona con la rutina matutina?
-'Flow proneness' es la tendencia a experimentar el estado de flujo, y una rutina matutina adecuada puede aumentar esta tendencia, facilitando así el acceso al flujo y mejorando la productividad.
¿Por qué es importante la fase de recuperación en el estado de flujo según el script?
-El estado de flujo consume recursos cerebrales y energía, por lo que es necesario un período de recuperación para poder volver a alcanzar el flujo y evitar el agotamiento.
¿Qué es 'wake up and flow' y cómo se implementa según el script?
-'Wake up and flow' es un enfoque que consiste en comenzar a trabajar en la tarea de mayor prioridad inmediatamente después de despertarse, aprovechando la alta propensión al flujo que se tiene al inicio del día.
¿Qué dos consejos adicionales se mencionan para mejorar la rutina matutina según el script?
-Preparar con anticipación la tarea del día, estableciendo con detalle lo que se trabajará al despertar, y asegurarse de dedicar un bloque de tiempo de uno a tres horas para trabajar en tareas de alta prioridad para aprovechar el 'wake up and flow'.
Outlines
🛏️ Rutina matutina y productividad
El primer párrafo discute el dilema de la rutina matutina y cómo muchas personas, incluyendo biohackers y emprendedores, pueden tener rutinas que no son efectivas para la productividad. Ryan Doris, CEO de Flow Research Collective, comparte su experiencia con una rutina extensa que retrasaba su trabajo hasta tarde en la mañana. Luego, descubre que personas exitosas, como titanes de la tecnología y fundadores de startups, no se preocupan por rutinas matutinas y prefieren comenzar a trabajar inmediatamente. Doris experimenta con esta filosofía y descubre que puede entrar rápidamente en un estado de flujo, lo que aumenta su productividad. Sin embargo, también señala que una rutina matutina bien diseñada puede aumentar la predisposición al flujo, que es un estado de concentración y productividad óptima.
🔄 La importancia de la recuperación en la rutina matutina
El segundo párrafo explora el concepto de 'flujo cronía', que describe la tendencia de una persona a experimentar el estado de flujo. Doris menciona que, aunque el enfoque de 'despertarse y fluir' puede ser efectivo para la productividad inmediata, a largo plazo puede llevar a un agotamiento, especialmente si se ignora la fase de recuperación. La recuperación es crucial para poder volver al estado de flujo, y las rutinas matutinas detalladas de los biohackers son destacadas como una forma efectiva de recuperarse. Doris propone un enfoque 'inverso' para la rutina matutina, donde se trabaja primero en las tareas de alta prioridad y luego se realizan las actividades de recuperación. También ofrece consejos prácticos, como preparar las tareas la noche antes y asegurarse de tener bloques de tiempo dedicados para trabajar en el flujo.
Mindmap
Keywords
💡Rutina matutina
💡Biohacking
💡Flow State
💡Flow Proneness
💡Dopamine
💡Meditación
💡Diario
💡Agenda
💡Recuperación
💡Preparación adelantada
💡Inversión de la rutina matutina
Highlights
Morning routines can be either too complex, delaying actual work, or non-existent, leading to a rushed and stressful start to the day.
The speaker, Ryan Doris, suggests using neuroscience to optimize morning productivity.
Doris emphasizes the importance of understanding the purpose of a morning routine to enhance productivity.
He shares his personal experience of an excessive morning routine that delayed his work start time.
Contrasting morning routines of successful individuals, Doris found they often skip elaborate routines in favor of immediate work.
The concept of 'flow proneness' is introduced as a key to understanding the effectiveness of morning routines.
Flow proneness is defined as the tendency to experience a flow state, which is crucial for productivity.
Doris explains that activities in a morning routine can boost flow proneness, setting the stage for a productive day.
Upon waking, flow proneness is naturally high due to low cognitive load and brainwave patterns similar to those in flow.
Doris advises against elaborate morning routines that might interfere with the natural flow state upon waking.
He proposes an 'inverted morning routine' that prioritizes work first, followed by recovery activities.
The importance of recovery after periods of flow is highlighted to prevent burnout.
Doris outlines a 'wake up and flow' protocol, suggesting to start work within 90 seconds of waking up.
The 'wake up and flow' approach is recommended for one to three hours to leverage the natural flow state.
Preparation the night before is crucial to ensure a smooth transition into work upon waking.
Doris challenges listeners to implement the 'wake up and flow' method to start their day strong.
The transcript concludes with a call to action to prepare tasks in advance and allocate time for a dedicated work block.
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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