Work 1 Minute After Waking Up. It'll Change Your Life.
Summary
TLDRThe speaker discusses the pitfalls of both elaborate and non-existent morning routines. He shares his experience of following an extensive morning routine and later shifting to immediate work upon waking, inspired by successful entrepreneurs. While this increased productivity, it led to burnout. He proposes a balanced approach: 'wake up and flow,' diving into high-priority work within 90 seconds of waking, leveraging natural high flow proneness, followed by recovery routines later. This method aims to enhance productivity while avoiding burnout.
Takeaways
- 🛌 Morning routines can often be counterproductive, leading to late starts or skipped activities due to oversleeping.
- 🌞 Successful individuals often prioritize starting work immediately upon waking, rather than adhering to elaborate morning routines.
- 💡 The goal of a morning routine should be to enhance productivity by increasing 'flow proneness', or the likelihood of entering a state of flow.
- 🚀 Activities like cold showers, meditation, and journaling are part of morning routines because they boost flow proneness and productivity.
- 🧠 Flow proneness is naturally high immediately after waking due to low cognitive load and brainwave patterns similar to those of flow states.
- ❌ Overly complex morning routines can detract from the prime flow time that occurs right after waking.
- 🔄 Flow isn't binary; it has a cycle with distinct phases, including a recovery phase that is crucial to avoid burnout.
- 🔄 The 'wake up and flow' approach suggests diving into high-priority work within 90 seconds of waking to leverage natural flow proneness.
- 📝 Preparing tasks in detail the night before can help streamline the transition from waking to working, minimizing the time spent figuring out what to do.
- 🧘♂️ After the initial high-priority work period, engaging in recovery activities like yoga or meditation can recharge and boost flow proneness for the rest of the day.
- 📈 The optimal morning routine balances immediate work with recovery to harness natural flow states and avoid burnout, leading to a more productive day.
Q & A
What is the common issue with morning routines that Ryan Doris addresses in the script?
-The common issue is that people either have an overly complicated morning routine that delays actual work until late morning, or they have no routine at all, leading to a rushed and stressed start to the day.
Who is Ryan Doris and what is his professional focus?
-Ryan Doris is the co-founder and CEO of the Flow Research Collective with Stephen Cutler. They help professionals use science-based behavioral change to access Flow State.
What is the main purpose of a morning routine according to the script?
-The main purpose of a morning routine is to boost flow proneness, which in turn increases productivity by making it more likely for individuals to experience a flow state during the day.
What is 'flow proneness' as mentioned in the script?
-Flow proneness refers to an individual's tendency to experience a flow state, a peak state of consciousness where work feels effortless and productivity is high.
Why did Ryan Doris decide to change his morning routine?
-Ryan Doris changed his morning routine after observing successful individuals like Tech Titans and startup founders who did not focus on elaborate morning routines but instead started working immediately upon waking up.
What is the 'wake up and flow' approach that Ryan Doris suggests?
-The 'wake up and flow' approach involves diving into the highest priority work within 90 seconds of waking up, while still in a semi-asleep state, to leverage the natural flow proneness of the brain upon waking.
What are the four distinct phases of the flow cycle mentioned in the script?
-The script does not explicitly list the four phases of the flow cycle but implies that there is a recovery phase which is important for avoiding burnout and allowing for the experience of flow again.
Why is it important to prepare the task the night before according to the script?
-Preparing the task the night before is important to ensure that there is no wasted time in the morning figuring out what to work on, allowing for a seamless transition into the task and the harnessing of the 'wake up and flow' state.
What is the inverted morning routine suggested by Ryan Doris?
-The inverted morning routine involves working on high-priority tasks first upon waking and then engaging in activities that make one feel good, such as yoga, meditation, or other recovery practices, later in the day.
What are the two tips Ryan Doris provides for implementing the new routine?
-The two tips are to prepare in advance by setting up the task in detail the night before, and to allocate enough time for a long flow block, aiming for one to three hours of dedicated high-priority work.
What is the potential downside of the 'wake up and flow' approach if not balanced properly?
-The potential downside is burnout, as the script mentions that focusing solely on work in the morning without proper recovery can lead to tiredness and frazzledness, similar to what was observed in some successful entrepreneurs.
Outlines
🛌 Morning Routine Dilemma and the Power of Flow
The speaker, Ryan Doris, addresses the common struggle with morning routines, where individuals either have an overly complex routine that delays actual work or no routine at all, leading to a rushed and stressed start to the day. He introduces the concept of 'flow proneness,' which is the tendency to enter a flow state, a highly productive and focused mental state. Doris shares his personal experience of an extensive morning routine that he later simplified by observing successful individuals who prioritize work over elaborate routines. He emphasizes that the goal of a morning routine is to enhance productivity by increasing flow proneness and suggests that certain activities like cold showers, meditation, and journaling can boost this tendency. However, he also points out the importance of not wasting the naturally high flow proneness upon waking, which can be counterproductive if one engages in a complex routine instead of diving straight into work.
🔄 Balancing Productivity and Recovery for Sustainable Success
Doris discusses the potential downside of solely focusing on productivity without incorporating recovery into one's routine. He noticed that while successful entrepreneurs were productive, they also experienced burnout, poor health, and strained relationships due to neglecting recovery. He contrasts this with the biohackers who excel at recovery protocols but often block their natural flow state with elaborate routines. Doris proposes an 'inverted morning routine' that starts with high-priority work immediately upon waking, taking advantage of the natural flow proneness, followed by recovery activities later in the day. He outlines a strategy that includes preparing tasks the night before to ensure a smooth transition into work and emphasizes the importance of a dedicated block of time for high-priority tasks to harness the flow state effectively. Doris concludes with a challenge to implement this new approach, suggesting that it combines the best of both worlds—maximizing productivity while also promoting recovery and sustainability.
Mindmap
Keywords
💡Morning Routine
💡Biohacking
💡Flow State
💡Flow Proneness
💡Cognitive Load
💡Recovery
💡Productivity
💡Burnout
💡Wake Up and Flow
💡Inverted Morning Routine
💡Preparation
Highlights
Morning routines are often misunderstood and can either be too elaborate or non-existent, leading to low productivity.
Ryan Doris, co-founder and CEO of flow research Collective, uses neuroscience to enhance morning productivity.
Successful individuals often bypass traditional morning routines and start working immediately, which can lead to high productivity.
The concept of 'flow proneness', discovered by psychologist Mihaly Csikszentmihalyi, is key to understanding productivity.
Morning routines should aim to increase flow proneness to enhance productivity throughout the day.
Activities like cold showers, meditation, and journaling boost flow proneness by enhancing focus, self-regulation, and goal clarity.
Upon waking, flow proneness is naturally high due to low cognitive load and brain waves similar to those of sleep.
Elaborate morning routines can hinder the natural flow state that occurs immediately after waking.
Successful entrepreneurs often neglect recovery, leading to burnout despite high productivity.
Flow has a cycle with four phases, including a recovery phase that is crucial for maintaining productivity.
An 'inverted morning routine' of working first and then recovering is suggested for optimal productivity and flow.
The 'wake up and flow' protocol involves starting high-priority work within 90 seconds of waking up to harness natural flow proneness.
After the initial work period, one can engage in activities that support recovery and further boost flow proneness.
Preparation the night before is crucial to ensure a smooth transition into work upon waking.
Allocating one to three hours for dedicated high-priority work in the morning can set a strong start to the day.
A challenge is issued to implement the 'wake up and flow' approach to experience the benefits of enhanced morning productivity.
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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