How To Make Hard Work Feel As Easy As Walking

Summary

Ryan, CEO de DARS y cofundador de Research Collective, comparte estrategias para mejorar la productividad y alcanzar un estado de flujo, inspirado en adaptaciones ancestrales. Se destaca la importancia de cambiar de posición y entorno de trabajo para estimular la liberación de dopamina, que aumenta la energía y agiliza la capacidad de enfoque y resolución de problemas. Ryan sugiere un enfoque de trabajo que combine sentarse, parar y caminar, y recomienda el uso de un escritorio ergonómico y un tablero de movimiento para mejorar la postura y reducir el estrés. Además, propone establecer al menos tres ambientes de trabajo distintos para reducir la fatiga y acelerar la entrada al estado de flujo. Finalmente, Ryan enfatiza la necesidad de tomar descansos que aumenten la dopamina y mantengan la productividad a lo largo del día.

Takeaways

• 🧘 **Adaptación ancestral**: Nuestros ancestros tenían una forma de recargar su enfoque, energía y productividad incluso si estaban exhaustos.
• 🚀 **Acceder al estado de flujo**: Ryan y Stephen Cutler han enseñado a profesionales y organizaciones cómo acceder al estado de flujo a voluntad.
• 🤸 **Movimiento y postura**: El movimiento y la postura adecuados son fundamentales para evitar el agotamiento y mejorar la productividad.
• 🌿 **Entorno y dopamina**: La alteración del entorno y la postura puede activar la liberación de dopamina, mejorando la energía y el enfoque.
• 🧠 **Modo de exploración**: La mente cambia de modo de conservación a exploración cuando se enfrenta a un entorno nuevo o se cambia de posición.
• 🪑 **No sinónimos**: Trabajar no es sinónimo de sentarse; un cuerpo relajado hace que el trabajo se sienta más fácil.
• 📈 **Estandarización del espacio de trabajo**: Establecer un espacio de trabajo principal para sentarse, parar y caminar para aumentar la productividad.
• 🚶 **Caminar y flujo**: El caminar puede aumentar la productividad y el acceso al estado de flujo debido al EIT (hipofrontalidad transitoria inducida por el ejercicio).
• 🏞️ **Entornos de trabajo variados**: Configurar al menos tres entornos de trabajo distintos para reducir la fatiga y acelerar el inicio del flujo.
• 🔄 **Cambio de posición y lugar**: Cambiar de posición y lugar cada dos horas o cuando se note una disminución de energía puede ayudar a reiniciar la productividad.
• ⏸ **Tomar descansos efectivos**: Tomar descansos que aumenten la dopamina es esencial para mantener el flujo y la productividad a lo largo del día.

Q & A

¿Cómo podrían nuestros ancestros reiniciar su enfoque, energía y productividad incluso si estaban exhaustos?

Nuestros ancestros podrían hacerlo de manera automática debido a una adaptación ancestral que les permitía cambiar rápidamente su estado de conservación de energía a un estado de exploración y aprovechamiento de nuevos recursos.

¿Por qué Ryan, el CEO de DARS, y su amigo Idausa, decidieron cambiar su forma de trabajar?

Ryan estaba sufriendo dolor físico debido a su posición de trabajo sentado y Idausa le señaló que trabajar no es sinónimo de sentarse, y que un cuerpo relajado hace que el trabajo se sienta más fácil.

¿Cómo afecta la posición del cuerpo en el espacio la capacidad de un individuo para alcanzar un rendimiento óptimo?

La posición del cuerpo puede bloquear el rendimiento óptimo y atraer el agotamiento si no es adecuada, ya que la forma en que el cuerpo está posicionado en el espacio puede afectar negativamente la productividad y la capacidad de resolver problemas.

¿Qué sucede en el cerebro cuando un ser humano primitivo encuentra un oasis en un paisaje desértico?

El cerebro libera dopamina en respuesta a la novedad del entorno, lo que aumenta las reservas de energía y disminuye la percepción del esfuerzo, preparando al individuo para explorar y aprovechar los posibles recursos del oasis.

¿Cómo influye el cambio en el entorno en la productividad y en la capacidad de resolución de problemas?

Cuando se altera el entorno, como al ponerse de pie o moverse, el cerebro responde como si hubiera descubierto un nuevo oasis lleno de recursos potenciales, lo que aumenta la alerta, la energía y las habilidades para resolver problemas.

¿Por qué cambiar de posición física y entorno refresca el cerebro y renueva el enfoque?

El cambio de posición y entorno reduce la percepción del esfuerzo y la fatiga mental, proporcionando un reinicio en los niveles de fatiga del cerebro y mejorando la capacidad de enfoque y productividad.

¿Qué son las tres posiciones recomendadas para el espacio de trabajo principal y por qué son importantes?

Las tres posiciones son sentarse, ponerse de pie y caminar. Son importantes porque cada una tiene efectos diferentes en la percepción del esfuerzo y la productividad, y se pueden utilizar para reducir la fatiga y aumentar la energía.

¿Qué es el 'estado de flujo' y cómo se relaciona con la productividad?

El estado de flujo es una condición descrita por psicólogos como una experiencia óptima y extrema de productividad. Se puede acceder a este estado al reducir la fatiga y aumentar la energía y el enfoque, lo que se logra cambiando de posición y entorno de trabajo.

¿Por qué es recomendable usar un standing desk y cómo afecta el cuerpo humano?

Un standing desk reduce la fatiga y el estrés, mejora la circulación sanguínea y permite que más oxígeno y nutrientes lleguen al cerebro y los músculos, lo que aumenta la alerta y la función cognitiva.

¿Cómo puede la actividad física, como caminar, aumentar la capacidad de entrar en el estado de flujo?

La actividad física puede desviar recursos del lóbulo prefrontal al control de movimientos físicos y respuestas automatizadas, lo que facilita el flujo y sus asociaciones subjetivas, como la reducción de la autoconciencia y la distorsión del tiempo.

¿Qué son las tres etapas adicionales que se deben establecer para maximizar el flujo y la productividad?

Se deben establecer tres ambientes de trabajo adicionales con variables fijas para reducir la variabilidad y la fatiga mental, y facilitar la entrada en el estado de flujo.

¿Cómo afectan los cambios en el entorno en la lucha por alcanzar el estado de flujo y cómo se puede superar esto?

La rotación del entorno de trabajo y la reducción de la percepción del esfuerzo acortan la fase de lucha y ayudan a superar la barrera para alcanzar el estado de flujo, proporcionando un sentido de autonomía y control.

Outlines

00:00

😀 La adaptación ancestral para mejorar la productividad

Ryan, CEO de DARS y co-fundador de la Collective, comparte cómo nuestros ancestros utilizaban estrategias naturales para reiniciar su enfoque y energía, incluso en estados de agotamiento extremo. Esta adaptación puede ser utilizada intencionalmente para aumentar la productividad. Ryan y su amigo Idausa descubren que el dolor y la fatiga física son resultado de trabajar de manera incorrecta, es decir, con una mala postura. La narración se remonta 250.000 años para explicar cómo el cerebro responde a cambios en el entorno, liberando dopamina y entrando en un modo de exploración que aumenta la energía y disminuye la percepción del esfuerzo. Esto se relaciona con el trabajo moderno y cómo el cambio de postura y ambiente puede ayudar a alcanzar un estado de flujo y evitar el agotamiento.

05:00

🏋️‍♂️ El impacto del cambio de posición y lugar en la percepción del esfuerzo

Se discute la distinción entre la percepción del esfuerzo físico (perceived exertion) y la percepción del esfuerzo mental (perceived effort). Para reducir estas percepciones, se sugiere cambiar de posición y lugar de trabajo para refrescar el cerebro y renovar la concentración. Ryan recomienda establecer un entorno principal de trabajo que permita sentarse, estar de pie y caminar, destacando los beneficios de la postura erguida para la productividad y la salud. Se aboga por utilizar un escritorio ergonómico y una tarima de movimiento para mejorar la postura y reducir el agotamiento. Además, se sugiere sentarse durante un máximo de dos horas y alternar con períodos de caminata para mantener la energía y la productividad.

10:01

🚶‍♂️ Caminando hacia un estado de flujo

Ryan comparte su experiencia de caminar hacia sus exámenes finales de colegio, lo que le llevó a descubrir el concepto de 'exercise-induced transient hypofrontality' (EIT). El EIT desvía recursos del lóbulo prefrontal al control de movimientos físicos y respuestas automatizadas, lo que facilita el estado de flujo. Se recomienda hacer llamadas y reuniones mientras se camina para aumentar la concentración y la productividad. Además, se sugiere establecer al menos tres entornos de trabajo para reducir la fatiga y acceder rápidamente al estado de flujo, alternando entre ellos para mantener la novedad y el interés.

15:03

🧘‍♀️ Tomando descansos efectivos para mantener la productividad

Para mantener el flujo y la productividad a lo largo del día, Ryan enfatiza la importancia de tomar descansos adecuados que aumenten la dopamina en lugar de deplétela. La mayoría de los trabajadores no toman el tipo correcto de descanso, lo que afecta su rendimiento. Se sugiere ver un video adicional para aprender cómo tomar descansos profesionales para mejorar la productividad, utilizando el flujo y la concentración de manera efectiva.

Keywords

💡Flow State

El estado de flujo, popularizado por el psicólogo Mihaly Csikszentmihalyi, describe un estado de experiencia óptima y extrema productividad. En el video, se relaciona con la capacidad de concentrarse profundamente en una tarea, lo que permite a los individuos trabajar de manera más eficiente y con mayor energía. Ryan menciona que, al cambiar de posición o entorno, se puede acceder más fácilmente al estado de flujo.

💡Perceived Exertion

La percepción del esfuerzo es una medida de cuánto se siente que el cuerpo está trabajando. En el contexto del video, cambiar de posición para trabajar ayuda a reducir la percepción del esfuerzo físico, permitiendo que el cuerpo se sienta menos cansado y esté más dispuesto a continuar trabajando.

💡Dopamine

La dopamina es un neurotransmisor que está estrechamente ligado a la concentración, la recompensa y la motivación. En el video, se explica que la liberación de dopamina en el cerebro desencadenada por un cambio de entorno o posición puede aumentar las reservas de energía y disminuir la percepción del esfuerzo, lo que a su vez puede conducir a un estado de mayor alerta y productividad.

💡Posture

La postura es la forma en que se lleva el cuerpo mientras uno está de pie o sentado. En el video, Ryan destaca la importancia de una buena postura para evitar el dolor y las lesiones, y para permitir que el cuerpo funcione de manera más eficiente. La mala postura, como la que experimentaba Ryan, puede conducir a problemas de salud y disminuir la productividad.

💡Standing Desk

Un escritorio de pie es un tipo de mobiliario de oficina que permite a las personas cambiar entre sentarse y pararse mientras trabajan. En el video, se argumenta que trabajar de pie puede reducir la fatiga, mejorar la circulación sanguínea y, por lo tanto, aumentar la alerta y la función cognitiva, contribuyendo a un mayor rendimiento en el trabajo.

💡Exercise-Induced Transient Hypofrontality (EIT)

El EIT es un fenómeno por el cual el ejercicio lleva a un desplazamiento de recursos cerebrales desde el córtex prefrontal, que maneja tareas cognitivas complejas, hacia las áreas que controlan movimientos físicos y respuestas automatizadas. En el video, se sugiere que este cambio puede facilitar el acceso al estado de flujo, mejorando la capacidad de concentración y la productividad durante el trabajo.

💡Novelty

La novedad se refiere a lo nuevo o no habitual. En el video, se discute cómo la introducción de novedad en el entorno de trabajo, como cambiar de lugar o posición, puede estimular el cerebro y reducir la fatiga. La novedad es clave para reiniciar los niveles de fatiga mental y estimular la productividad.

💡Vestibular System

El sistema vestibular es el que se encarga de mantener el equilibrio, la orientación espacial y la coordinación. En el video, se menciona que la actividad muscular aumentada, como la que se produce al caminar o usar un tablero de movimiento, puede activar el sistema vestibular, lo que a su vez contribuye a una mejor postura y un estado más enérgico y alerta.

💡Treadmill Desk

Un escritorio de caminadora es un tipo de mobiliario que permite a las personas caminar mientras trabajan, integrando el ejercicio en su rutina laboral. En el video, se recomienda el uso de un escritorio de caminadora como una forma de aumentar la productividad y reducir la fatiga, al mismo tiempo que se mejora la salud física y se fomenta el acceso al estado de flujo.

💡Breaks

Las pausas o descansos son esenciales para mantener una productividad sostenible a lo largo del día. En el video, se enfatiza la importancia de tomar descansos que aumenten la dopamina en lugar de deplelarla, sugiriendo que los tipos de descanso adecuados pueden ayudar a mantener el flujo y la productividad durante períodos más largos de trabajo.

💡Autonomy

La autonomía se refiere a la capacidad de tomar decisiones y controlar uno mismo sin interferencia externa. En el video, se argumenta que la autonomía es un componente vital para inducir el estado de flujo. Al tener control sobre el entorno de trabajo y la capacidad de cambiarlo, se puede aumentar la sensación de autonomía, lo que a su vez puede facilitar la entrada al estado de flujo.

Highlights

Ancient adaptation can help boost focus, energy, and productivity even when exhausted.

Ryan, CEO of DARS Research Collective, teaches professionals and organizations how to access Flow State.

Physical workspace setup, like foam rollers and standing desks, can prevent burnout and improve productivity.

Working in a static position can lead to energy conservation mode and reduced productivity.

Changing environment or body position can trigger a dopamine release, enhancing focus and energy.

The brain responds to novelty by increasing alertness and problem-solving skills.

Reducing perceived exertion and effort by changing positions or places can help overcome fatigue.

Setting up a standing desk can improve posture, reduce fatigue, and increase life expectancy.

A motion board can prevent cramps and back pressure while standing, promoting better posture and energy.

Walking can induce a state of Flow by diverting resources from the prefrontal cortex.

Having multiple working environments can reduce the struggle phase and induce Flow State faster.

Novelty in the workspace provides a sense of autonomy, control, and can combat fatigue.

Taking breaks that boost dopamine is essential to sustain Flow and productivity throughout the day.

Using a wired Apple headphone with voice isolation mode can improve call clarity during walking meetings.

Exercise-induced transient hypofrontality (EIT) can enhance the subjective experiences associated with Flow.

Flow State is part of a four-stage cycle that includes struggle, release, flow, and recovery phases.

Reducing variability within multiple work environments can make it easier to slip into work and Flow State.

Changing positions or places every two hours can treat each block of work as an event-based focus session.

Transcripts

our ancestors had a way to reboot their

focus energy and productivity

automatically even if they were utterly

exhausted and now they did this out of

necessity but you can do the same thing

intentionally and by harnessing this

ancient adaptation you can get three

days of work done in one my name is Ryan

DARS co-founder and CEO for research

Collective along with my partner Stephen

Cutler and we've taught thousands of

professionals and organizations how to

access Flow State at will one of my

closest friends idausa who's a brilliant

mind and read with the mimic method and

the movement method were huddled

together in this co-working place a

number of years ago called Banff where

I'm building my first company and a

douse's desk is beside me and it looks

like a jungle gym it's decked out to the

nines with foam rollers with hanging

Contraptions with stretching Gear with

an automatic standing desk and me well

I'm the classic startup story I is glued

to the screen fingers permanently on the

keyboard clocking 80 hours a week

sitting at the damn desk and while my

business is my baby it's starting to

hurt me literally physically I'm in more

and more pain harder I work the more

difficult it is to stand up straight my

posture is breaking down I'm getting

more and more hunched my lower back

cramps my glutes go numb and right when

I need attention more than anything else

this General physiological fatigue slows

me down and one day we're both taking a

break from work together me and a dad

said and we're in line to grab a coffee

and I'm caught in this weird ballet

where I'm bending over I'm sort of

tugging out my shoes trying to ring out

some relief from the cramp in my spine

and out of the blue it actually looks at

me and he says what the hell are you

doing the Wonder You're bending over

trying to get out of pain with your

bashed up back why are you sitting while

you're working

and it's like a record scratch a pause

button a little glitch in The Matrix

what a weird question I stare at him and

he says dude War king is not synonymous

with sitting a stiff body makes work

hard and a loose body makes work feel

easy and it actually wasn't saying I was

working on the wrong things he was

saying I was working in the wrong way

literally physically the way my body was

positioned in space was blocking me from

Peak Performance and beckoning in

Burnout now can something as simple as

your body position at work be that

counterproductive is your way of working

working against you to that degree now

go back about 250 000 years picture

yourself as an early human a nomad and a

sprawling desert landscape you've been

traversing the same Barren monotonous

expense for days and you're bloody

exhausted your brain in response to the

unchanging surroundings has hunkered

down into a kind of energy conservation

mode it's holding back resources because

the sameness of the environment that

you're in implies that new resources

water food are scarce then abruptly you

stumble upon a verdant Oasis trees rise

to the sky plants crowd the ground water

gurgles from a spring this sudden shift

in your environment triggers a chemical

chain reaction in the brain the novelty

of this new environment signals the

presence of potential resources maybe

there's more food more water here maybe

there's even a mace lurking around so

your brain releases a squirt of dopamine

which is a neurotransmitter closely tied

to focus reward and motivation and this

dopamine release amplifies your energy

reserves and decreases your perception

of effort you become more alert your

sense is heighten and you're ready to

explore and exploit this new landscape

that may have new resources in it it's

as if your brain flicks a switch from

conserve to explore mode now fast

forward to today your brain though

nestled in the more comfortable more

confines of an office or one of your

home work spaces still operates in the

same way when you sit in one place

static your environment is unchanging

and your brain falls into energy

conservation mode it perceives a desert

and your effort productivity and

creating problem solving weaken

progressively over time on the other

hand when you alter your environment

stand up move around change your

perspective your brain responds as if

you've discovered a new Oasis full of

potential new resources the dopamine

surge heightens your alertness increases

your energy it sharpens your problem

solving skills in short your environment

shapes your stamina productivity thrives

on novelty and wealths on monotony but

don't believe though a powerful

mechanism is just one part of why

switching position and place work so

well so what are the other reasons well

first there's perceived exertion this

this measures how hard you feel like

your body is working now second there's

perceived effort which measures how hard

you feel like your brain is working so

perceived exertion is primarily physical

perceived effort is primarily metal but

in both cases it's about the subjective

experience of how hard one feels they're

working to perform a given task and as a

rule of thumb to reduce perceived

exertion change positions to reset

perceived effort change places just as

changing channels on your tv offers

fresh content and renews your interest

shifting your physical position and

environment refreshes your brain and

renews your focus so suppose you've been

focusing on a task for three hours at

your desk which is place a you then

change your working environment moving

to your backyard let's say which is

Place B this switch in your surroundings

can trick your brain into thinking that

it has exerted less effort than it

actually has suddenly it feels as though

you've only been working for 90 minutes

such a change of scene is like hitting a

reset button on your brains fatigue

levels you go from an exertion level of

20 to an exertion level of 10. and with

this reset your mental stamina gets a

boost much like a computer clearing its

cash to run more effectively so this

position and place that you work in ends

up defining your sense of effort and

exertion change these and you cheat

fatigue so how do you actually do this

what do you mean by change positions

within your current workplace well are

we asking you to be like my friend educa

with the foam roller the pull-up bar the

jungle gym desk setup well thankfully

it's a little more simple than that

there are really only two steps you need

to get 100 of the benefit from this

protocol step one is to set up your main

working environment for sitting standing

and walking those three sitting standing

walking because again remember

working is not synonymous with sitting

so first off you want to get a standing

desk for your spine posture and access

to flow which is a term popularized by

psychologist mihai chiksemihai to

describe a state of optimal experience

and extreme productivity now when

standing a mild positive sense of

urgency washes over you because we're

only standing temporarily we know the

task won't last forever

so Focus increases and we end up working

faster and the research backs this up

showing that standing while working

reduces fatigue and stress promoting

better blood circulation meaning there's

actually more oxygen and nutrients

delivered to the brain and muscles which

increases alertness and cognitive

function plus individuals who reduce

their sitting Time by three hours per

day can increase life expectancy by two

years that's a nice bonus that you get

as well more importantly than that it

reduces perceived effort your body

reaches fatigue in one position and this

fatigue affects your performance when

you switch position you get the reset

now generally speaking it is recommended

to sit for no more than two hours at a

time and to stand and walk for five to

ten minutes for every 30 minutes of

sitting but for flow the ratio is

different while working throughout your

30 40 50 60 hour work week whatever it

is you want to stand for fifty percent

of the time that means you know 20 30 be

40 hours a week depending on how many

total hours you work you want to walk

for 25 percent of the time that means

probably if you work a decent amount

walking for a couple of hours a day and

then you only want to sit for 25 of the

time

now standing while working will not work

with that one key piece of equipment

which is a motion board without a motion

board your feet and legs will cramp up

pressure will compound into the small of

your lower back which makes standing

unpleasant and unsustainable with one

with a motion board you're always subtly

rocking from left to right which means

you're always offsetting the pressure on

each leg which reduces perceived

exertion even more and contributes to

good posture and makes standing

comfortable and energizing plus your

increased muscular activity activates

the vestibular system which is

responsible for maintaining balance

spatial orientation and coordination now

if you're thinking I don't have the

resources to get a standing desk or a

treadmill well for the standing desk it

doesn't need to be fancy what I used to

use was a stack of big books that I

would throw on top of a normal desk or a

stack of boxes whatever it is just set

up your laptop or monitor on top of this

stack and you're good to go for

switching positions you can use an

exercise or stability ball go from your

chair to the ball swapping how you sit

even while sitting and then for walking

you can take walking meetings and get an

inexpensive treadmill to put under your

treadmill desk which is what I strongly

recommend doing to make sure your audio

is clear and professional when you're

walking taking meetings tiny little tip

for you get the old wired Apple

headphones go a little retro with me

they have a way better mic and when you

throw voice isolation mode on you can

walk anywhere through traffic through a

shop if you want and no one will be able

to hear a thing on a call which is a

great hack now here's the key

walking isn't just for staying fit

engaged or reducing perceived effort

it's also for increasing our access to

Flow State while we work now I learned

this when I first started working with

Stephen Cutler at the time I was doing

my final College exams at Trinity

College in Dublin the exams were in a

place called balls Bridge about a mile

and a half from the University so I get

a massive four shot Americano

I walk to the exams instead of calling a

taxi or driving the reason I did this

was because of something called exercise

induced transient hypo frontality EIT

for short during EIT your brain diverts

resources from the prefrontal cortex the

area that manages complex cognitive

tasks toward the parts that control

physical movements and automated

responses which are the kinds of

responses that happen and flow so this

subtle shift plays a role in the

subjective experiences associated with

flow such as the reduced sense of

self-consciousness the time Distortion

where hours go by and what feels like

minutes and the increased Focus that

occurs on the present moment and you can

do this too take your calls and meetings

while walking and as you walk you'll

notice that you'll unlock flow and after

the walk because of the exercise-induced

transient hyper frontality in your

prefrontal cortex stand regulating you

will also be able to get into flow more

immediately and the next thing that you

do post the walk okay okay that's step

one step two set up three additional

working environments ideally you want

three work environments minimum that

each have variables pretty fixed and set

up so you can start work fast and easily

here's why first as I mentioned you

reset the perceived effort of the task

by resetting the environment but

introducing novelty into your workspace

isn't just a trick for your brain it

also gives you a sense of autonomy and

control which is a vital component for

inducing flow so critically this also

shortcuts the struggle phase Flow State

doesn't work like a light switch where

it's on or off rather flow is more part

of a four-stage cycle from struggle to

release to flow then a recovery phase in

the back end now struggle is the hardest

part to get past and it's a phase that

most professionals stay stuck in never

releasing past struggle into the Flow

State but by rotating your work

environment and reducing perceived

effort you shorten the struggle phase

and get more flow

so set up three places where you can

work every day and reduce the

variability within those environments

meaning gate distractions remove

friction and make it easy to slip into

work and get into flow in those

different environments for switching

places you don't need to over complicate

it either you don't have to set up a

full-fledged office in multiple

locations that's not what I'm suggesting

in fact that would actually decrease the

novelty in each environment because you

want the environment to be very

different to maximize this effect of

resetting perceived effort use your

office as the primary workspace maybe

just use a couch whether in either room

or another workspace down the road from

me with good noise casting headphones

you might be thinking

I worry the constantly changing my

environment might disrupt my

concentration and negatively impact my

productivity moving around constantly

might just serve as a distraction well

listen it's natural to think continuity

ensures Focus but research suggests

novelty is also critical and it combats

fatigue so start with minor changes

varying your environment according to

the type of work it's not about

disruption but it's about stimulating

your mind and remembering that effort is

anchored to the environment within which

you are exerting so if you change the

environment you reset the degree to

which your mind believes you have

exerted effort that's why it's so worth

breaking continuity for flow on Focus

even though that might seem paradoxical

and keep in mind

what you're doing is using each

environment for a deep work block of

multiple hours it's not like you're

switching every 10 minutes and

fragmenting your task it's more like

every two hours or so and this also has

the added benefit of making you treat

each block of work and focus like an

event

every time you go into a new environment

a new event has begun with the event

being an uninterrupted block of focus

and flow and this is how we want to work

in an event-based fashion where each

task is viewed as its own discreet box

like a Sprint that we're going to give

everything to so set up your main

workspace to accommodate sitting

standing and walking although you may do

the walking outside the main workspace

but get that treadmill desk as well and

then identify and set up three places

that you can work every day and easily

rotate between maybe it's your main

office another room in the house and a

coffee shop down the road and then when

you feel a dip in energy or the sense

that work is getting hard it's a signal

to change your position when fatigue

really starts kicking in it's a signal

to change places okay that's the

heuristic and with each swap you give

yourself another shot at getting into

Flow by leveraging the dopamine that

comes in the novelty of the new

environment and physical position

putting your body in which will allow

you to squeeze out another burst of

prime productivity so remember the

Golden Rule sitting is not synonymous

with working and your environment shapes

your stamina now one more thing that's

essential to really make this work so

again changing positions in places Works

to reduce perceived effort and exertion

but it's not sufficient to sustain flow

over the course of an entire workday

alone you have to take breaks too and in

particular you have to take the kind of

breaks that boost dopamine instead of

depleting it 90 of knowledge workers

mess this up and if you want to outpace

them and set a new bar for your own

productivity well then watch the video

on the screen here on how to take breaks

like a pro for float