21 Days FOCUS & FLOW Challenge अपना फोकस कैसे बढ़ाएं? UNLOCK ultimate FOCUS on command

Summary

This video challenges viewers to improve their focus by making three yellow dots disappear around a flashing dot. It discusses the importance of achieving a 'flow state' for peak performance, detailing four pillars: removing flow blockers, increasing flow proneness, incorporating flow triggers, and understanding the flow cycle. The speaker also introduces a 21-day challenge to practice entering the flow state.

Takeaways

• 🎯 The script introduces a challenge of focusing on a flashing dot to demonstrate the difficulty of maintaining concentration without distraction.
• 🧠 It highlights the importance of focus and the detrimental effects of a deteriorating attention span on mental health and achieving goals.
• 💪 The concept of a 'flow state' is presented as a state of optimal performance where individuals can give their best.
• 🏆 Examples of high achievers in various fields are given to illustrate the power of being in a flow state.
• 🧘‍♂️ The speaker emphasizes the need to overcome distractions and achieve a flow state for personal and professional success.
• 🚫 The term 'flow blockers' is introduced to describe anything that distracts from achieving a flow state, and their removal is suggested as a first step.
• 🌞 'Flow proneness' is discussed as the ability to set up the right conditions for achieving flow, including physiology, psychology, and environment.
• 🔑 The 'four F’s' (Focus, Freedom, Feedback, and Fatigue) are presented as key flow triggers to facilitate entering the flow state.
• 🔄 The 'flow cycle' is explained with four phases: struggle, release, flow, and recovery, providing a roadmap to achieving and maintaining flow.
• 📈 A 21-day challenge is proposed to practice achieving flow state for at least one hour a day to enhance productivity and focus.
• 🤝 The script concludes with an invitation for viewers to join the challenge and share their progress, fostering a sense of community and accountability.

Q & A

What is the main challenge presented in the video?

The main challenge is to focus on a flashing dot on the screen for 5 to 10 seconds without getting distracted, causing the three yellow dots around it to disappear.

What happens when you focus on the flashing dot as per the challenge?

As you focus completely on the flashing dot, the three yellow dots around it will disappear one by one or directly, indicating your conscious brain stops showing them to you.

Why is it difficult for most people to make the three dots disappear?

It is difficult because it requires a high level of focus and concentration, which most people struggle to maintain for extended periods due to distractions.

What is the significance of being able to focus on the flashing dot for 10 seconds or more?

Being able to do so indicates an extremely powerful focus, which is considered rare and is associated with the ability to achieve great things.

How does the video relate the ability to focus to mental health issues like stress and anxiety?

The video suggests that the inability to focus can lead to increased stress levels and rising anxiety, as people struggle to concentrate on one task and feel overwhelmed.

What is the 'flow state' as described in the video?

The flow state is a state where a person can give their best, characterized by a perfect rhythm between the mind and body, allowing for optimal performance and creativity.

Why is the flow state important for achieving extraordinary things?

The flow state is crucial because it enables individuals to perform at their best, leading to breakthroughs and exceptional achievements in various fields.

What are the four pillars necessary to achieve the flow state as mentioned in the video?

The four pillars are: 1) Flow blockers - removing distractions, 2) Flow proneness - setting up physiology, psychology, and environment, 3) Flow triggers - incorporating focus, freedom, feedback, and a challenging job, 4) The flow cycle - understanding the stages of struggle, release, flow, and recovery.

What is the 'Twenty-One Days Challenge' introduced in the video?

The Twenty-One Days Challenge is a commitment to achieve a flow state for at least one hour a day, starting with shorter periods and gradually increasing, to improve focus and productivity.

How can the flow cycle help individuals achieve a flow state?

Understanding the flow cycle, which includes struggle, release, flow, and recovery phases, can help individuals manage their focus and energy better, enabling them to enter and maintain a flow state more effectively.

Outlines

00:00

🎯 The Challenge of Focus: Disappearing Dots

The video introduces a challenge where viewers are asked to focus on a flashing dot while the surrounding yellow dots disappear. The goal is to maintain focus for 5 to 10 seconds without distraction. It highlights the difficulty most people face in maintaining concentration and the importance of focus in achieving goals. The script also discusses the negative impacts of a lack of focus, such as increased stress and anxiety, and the inability to achieve dreams. The challenge is set to test the viewer's ability to focus and the speaker suggests that those who can achieve this feat have exceptional concentration.

05:02

🌟 Achieving Flow: The Path to Peak Performance

The speaker discusses the concept of 'flow' and its significance in achieving peak performance. They emphasize the importance of focusing on the task at hand and avoiding distractions to enter a state of flow. The video introduces a 21-day challenge to help viewers understand and achieve flow. The speaker shares the story of Eva Zeisel, who managed to improve herself despite being falsely accused and imprisoned, demonstrating the power of the human mind to achieve flow even in adverse conditions. The speaker outlines the four pillars necessary to achieve flow: removing flow blockers, increasing flow proneness, understanding flow triggers, and recognizing the flow cycle.

10:05

🚫 Identifying Flow Blockers: Overcoming Distractions

This paragraph delves into the first pillar of achieving flow: eliminating flow blockers. These are distractions that prevent individuals from entering a state of flow. The speaker uses examples from movies and historical figures like Victor Hugo to illustrate how removing these blockers can aid in achieving flow. The importance of setting up an environment conducive to focus is emphasized, suggesting that by identifying and eliminating these distractions, individuals can better prepare themselves to enter a state of flow.

15:06

🌱 Flow Proneness: Setting the Stage for Flow

The speaker explains the second pillar of achieving flow: flow proneness. This involves setting up one's physiology, psychology, and environment to facilitate the flow state. The speaker suggests starting the day with challenging tasks, as described in Brian Tracy's book 'Eat That Frog,' and highlights the importance of the morning hours for achieving flow. The paragraph emphasizes the need for a conducive environment and the right mindset to make entering the flow state easier.

20:06

🔍 Flow Triggers: The Four F’s

The speaker introduces the concept of flow triggers, explaining that activities with more flow triggers help individuals enter the flow state more quickly. They outline the four F’s as key triggers: Focus, Freedom, Feedback, and a Challenging Job. Each F is discussed in detail, emphasizing the need for a clear goal, the importance of freedom in work, the necessity of feedback for improvement, and the role of a challenging job in maintaining interest and engagement. The speaker suggests that incorporating these triggers can help guarantee entry into the flow state.

🔁 The Flow Cycle: Understanding the Process

The final paragraph discusses the flow cycle, a concept researched by Professor Herbert Benson. The cycle consists of four phases: struggle, release, flow, and recovery. The speaker describes each phase, explaining how they contribute to the overall flow experience. The struggle phase involves overcoming initial challenges, the release phase allows for a brief respite to process information, the flow phase is where peak performance occurs, and the recovery phase signals a return to a state of calm. The speaker encourages viewers to aim for longer flow cycles and challenges them to achieve flow for at least one hour a day over a 21-day period.

Keywords

💡Focus

Focus refers to the concentration of attention on a particular object or activity. In the context of the video, it is the act of directing one's full attention to the flashing dot in the experiment, and more broadly, the ability to concentrate deeply on a task to achieve a flow state. The script emphasizes the importance of focus for achieving goals and overcoming distractions.

💡Flow State

The flow state is a mental condition in which a person performing an activity is fully immersed in a feeling of energized focus, complete involvement, and enjoyment. The video script describes this as the optimal state for peak performance, where individuals can achieve extraordinary things, such as Yuvraj Singh hitting six sixes in an over during the Twenty20 World Cup.

💡Attention Span

Attention span is the length of time a person can concentrate on a task without becoming distracted. The script discusses the deterioration of attention spans due to distractions, leading to increased stress and anxiety, and the inability to achieve goals.

💡Distraction

Distraction refers to something that prevents someone from giving full attention to what they are doing. The video script mentions that distractions, such as phones and the internet, often pull our attention away from our goals, hindering our ability to achieve a flow state.

💡Flow Blockers

Flow blockers are any elements or activities that disrupt or prevent a person from entering a flow state. The script provides examples such as mobile phones, family members, or friends that can distract one from focusing on the task at hand.

💡Flow Proneness

Flow proneness is the likelihood or susceptibility of an individual to achieve a flow state. The script explains that setting up one's physiology, psychology, and environment correctly can increase flow proneness, making it easier to enter a flow state.

💡Flow Triggers

Flow triggers are elements or conditions that facilitate the entry into a flow state. The script identifies four 'F's as flow triggers: Focus, Freedom, Feedback, and a Feeling of challenge, which are necessary for achieving and maintaining a flow state.

💡Feedback

Feedback in the context of the video refers to the responses or information received as a result of one's actions or performance, which is crucial for improvement and maintaining engagement. The script uses the example of a game providing immediate feedback to illustrate how it helps players achieve a flow state.

💡Challenge

A challenge, as mentioned in the script, is a task or situation that requires effort and skill to overcome. The video emphasizes that having a challenging task, where the difficulty level increases as one progresses, is a key component of achieving a flow state.

💡Flow Cycle

The flow cycle is a four-phase process discovered by Professor Herbert Benson that describes the stages a person goes through to achieve and recover from a flow state. The script outlines the struggle, release, flow, and recovery phases, illustrating how understanding this cycle can help in achieving flow.

💡21-Day Challenge

The 21-Day Challenge is a commitment to practice a specific behavior or habit for 21 days with the aim of making it a permanent part of one's routine. The video script introduces this challenge as a way to achieve flow state for at least one hour a day, starting with shorter periods and gradually increasing.

Highlights

Focus on a flashing dot to test and improve your attention span and concentration.

Attention span and the ability to focus are deteriorating in today's society.

Inability to focus contributes to increasing stress, anxiety, and mental problems.

Achieving a flow state can lead to extraordinary performance in various fields.

Yuvraj Singh's six sixes in an over is an example of peak performance achieved through flow state.

Flow state involves perfect harmony between mind and body, enabling optimal performance.

Over 10,000 research papers confirm the neurobiological benefits of flow state.

Flow blockers are distractions that need to be eliminated to achieve flow state.

Flow proneness involves setting up your body, mind, and environment to favor flow state.

The 'eat that frog' concept emphasizes tackling the most challenging tasks first in the day.

Flow triggers include focus, freedom, feedback, and challenge.

Having a clear goal and the freedom to work without restrictions enhances flow.

Immediate feedback helps maintain interest and performance, crucial for achieving flow.

Challenges that match one's skill level are essential for entering and sustaining flow state.

Understanding and navigating through the four phases of the flow cycle can enhance productivity.

Transcripts

Hey friends, I have a challenge for you, or you can also call

it an exciting game or experiment.

Now, you will see a flashing dot on the screen.

What do you need to do?

You need to focus entirely on that dot.

As you focus completely on the flashing dot, you will notice

that the three yellow dots around it will disappear one by one or directly.

All of them will disappear.

Your conscious brain will stop showing them to you, and as soon

as your focus breaks and your eyes wander, the dots will reappear.

Now, the challenge here is that you need to focus on the flashing dot for

a few seconds, in fact, from five to ten seconds, without getting distracted.

In other words, the three dots should remain invisible for five to ten seconds.

Can you do it? Let’s try.

Three, two, one.

What happened?

Were you able to do it? If not, no problem.

Just rewind the video a bit and try once more.

Now, it is said for this experiment that whoever can do this for 10 seconds or more

is an extremely rare person and has an extremely powerful focus.

Even being able to do it for five seconds will not be possible for most people.

Even those who can do it have quite good focus.

Most people whose focus isn’t good might be able to do this for just a few seconds.

For some people, perhaps only one or two dots will disappear.

In fact, it is said that people with ADHD won’t be able to make all

three dots disappear even once.

Now, I won’t discuss how accurate all these things are, but one thing I

can say with 100% certainty is that our attention span and ability

to focus are gradually deteriorating, becoming worse and worse.

Because of this, we are facing many problems today.

Today, people’s stress levels are increasing because they can’t focus

on one thing.

Anxiety is rising, and mental problems are growing.

Nowadays, we all feel like doing great things by looking at others.

We dream big, but we can’t achieve them, and

the reason behind this is the lack of focus, trust me.

can guarantee it.

If you have set any goal in your life that you want to achieve and

haven’t been able to so far, the reason is simply that you

haven’t given it as much focused time as you should have.

Not being able to focus has become an epidemic.

Which is ruining the lives of most people.

We want to do great things, and we can do them.

We know this, but you must have noticed it too.

Whenever we start working on our goals, within a few seconds

or minutes, we get distracted. Our focus deteriorates.

Our attention starts wandering towards our phones, towards the internet,

and because of this, we are not able to reach our true potential.

And this is a very big problem, because of which most people

will die being mediocre and not being able to do anything.

So, what is the solution to this?

Well, the solution is to focus and achieve a state of flow.

What is the flow state?

Well, the flow state is that state where a person can give their best.

All the big people

who achieve extraordinary things usually achieve them in that flow state.

For example, you must remember the Twenty20 World Cup

where Yuvraj Singh hit six sixes in an over.

How do you think he was able to do that?he was thinking a lot at that time.

At that time, he had thought about things very technically.

No, he was able to

do such unbelievable things because he had reached a state of flow where the

mind and body are in such perfect rhythm that we can give the best outcomes.

Maximum doctors perform major surgeries when they are in a state of flow.

When President Lincoln had to give a speech before a war, he entered a state of

flow and prepared the speech, which became one of the best speeches of all time.

When a cricketer plays cricket

and gets into form, somewhere he achieves a state of flow.

Many scientists achieve breakthroughs and

solve complex problems when they are in a state of flow.

Recently, Ramesh Babu Pragyananda became the world champion in chess.

He did it because he was in a state of flow; he was so immersed in the

chess game that everything around him became blurry, and

that’s where the best performance came out.

In fact, did you know that over 10,000 research papers have been published

on flow, which have shown that in a state of flow, many chemical

and neurobiological changes occur in our brain?

These changes make us more attentive,

productive, and creative, enabling us to perform at our best.

To explain flow in a simple line without getting distracted: Where procrastination

makes it difficult to start any task, the opposite is true for the flow state.

We find it difficult to stop any task.

And yes, it really is like a magic button.

Anyone who learns to press this magic button, meaning learns to achieve a

flow state, will definitely do extraordinary things in their life.

Whether it’s earning more money, having good relationships, or anything else, a

person will excel in that thing.

So the question arises: how do we achieve a flow state?

Well, in today’s video, I’m going to tell you that.

But before that, here’s another challenge for you.

Before we start achieving flow in our lives, today I want you

to try to achieve a flow state while watching this video.

Focus only on this video without getting distracted.

Watch the video till the end

because after that, I’m going to give you another challenge, which

will be a 21-day challenge.

But I know you will never be able to do it for 21 days unless you understand the

things explained in this video.

That’s why my request is that you must complete this challenge.

Make sure to watch the video till the end; this video can truly change

your life completely.

And I will introduce the Twenty-One Days Challenge in the ad.

It’s going to be very powerful.

It’s a challenge for both you and me because it’s going to be very powerful.

In the Flow book, the author tells a very interesting

story about Eva Zeisel,

who was interested in pottery, creativity, and all these things.

She was quite interested in art and was doing well in it.

But then, when she was 29 years old, a

false accusation was made against her.

The accusation was that she had plotted against

Joseph Stalin’s assassination and participated in that crime.

If you don’t know who Joseph Stalin is, let me tell you.

Joseph Stalin was a very popular figure in Russian

history, which is why she received a very harsh punishment.

Eva was imprisoned for 16 months, during which she spent

12 months in solitary confinement.

You should read about solitary confinement to understand it better.

Here, individuals are kept

completely alone, which is often described as very barbaric and insidious.

Because inside it, people’s mental health deteriorates significantly.

Even hardcore criminals who have committed serious crimes lose their minds.

People often go crazy

in solitary confinement, but Eva managed to hold herself together.

Not only did she save herself, but she also improved herself, which was

nothing short of magic.

She had a hope inside

her that since she was innocent, one day she would surely be released.

So, she used to do things in her mind like, for example.

She used to play chess alone because there was no one with her.

She used to write poems, recite them to herself, ask herself

quizzes, and memorize them.

She didn’t get much food physically and there was also no space.

But still, she used to do gymnastics in her mind.

Basically, you can say she was making the best of the worst possible situation.

She was improving herself even in those circumstances.

And this is what I want to tell you.

I don’t know the circumstances of your life right now.

But remember one thing, if a woman like Eva could improve herself, achieve

the flow state, in such a terrible situation, then you can do it too.

Now, coming back to achieving flow, if you want to reach the flow state.

If you want a button that you can press to enter

the flow state, first you have to understand the four pillars.

If you master these four pillars to achieve the

flow state, you will definitely achieve the flow state.

The first pillar is flow blockers.

Watch the scene from the movie

“Top Gun Maverick,” also notice this scene from our Indian movie.

Before flying fighter

jets, the pilots undergo high-intensity aerobic training, exercise.

There are several reasons behind this, such as, for example, physical fitness.

It improves their cardiovascular health and tests their endurance

to see if they are physically fit for the flight.

This also becomes

their pre-flight preparation because their muscles are prepared for high pressure.

Their stress also decreases.

Anxiety decreases with this practice,

which helps with all the training because these things can create blockages.

When they are flying, they prevent us from doing what we want.

If we learn to remove those blockages

first, it will greatly help us achieve a flow state.

Now ask what are flow blockers, blockers are any work whenever you

work and work time whatever things

are distracts you, whether it’s your mobile phone, whether it’s your

sister, whether it’s your brother, whether it’s any friend of yours, they all are

blockers who are not letting you achieve flow state and breaking the flow state

You have to remove them first.

Let me give you an extreme example.

Victor Hugo, the famous

French writer, when he had to write, do you know what he used to do?

Quite Isle, which was quite far from France, he used to go there,

he had made a special place, where he used to lock himself up.

For many days, he used to only drink coffee.

He used to not sleep, eat, and only focus on writing.

I know this is a very extreme example.

Due to their extremism, he wrote such novels.

he has done such work that people still appreciate today.

Obviously, I won’t tell you to go to such extremes.

But notice and start what blockers or things are there in your

life that are stopping you from achieving flow.

Note it down and then we move on to pillar number two, which is flow proneness.

Flow proneness essentially refers to your capability to achieve flow, which

requires setting up your physiology, meaning

your body, your psychology, meaning your mind, and your environment.

You need to set up these three things in such a way that achieving

the flow state becomes easy or you are favored to achieve the flow state.

Basically, in short, you need to ensure that your body, your mind,

and your environment do not become your enemies in achieving the flow state.

You have

to do that thing here, and besides this, you can do a very interesting thing.

As they say, “eat that frog,” which author Brian Tracy explains in “Eat That Frog,”

meaning to start your day by doing the most challenging task.

The time in the morning when most people can complete their tasks and

achieve their best flow state is known as the “red booth” data recording time.

You can see this in the graph.

Most people start their work after 6:00 or 7:00 a.m., and their peak performance

occurs around 10:00 to 11:00 a.m., after which it starts to decline gradually.

Basically, the author wants to show from the graph that the proneness

to flow state is highest in the morning, and most people sleep during this time.

Their body is at its best time to achieve flow state.

Then they waste it by finishing it.

So, by removing blockers, you can try to focus during this time.

Now, this time is more prone to flow because

your brain has sleep waves at this time.

The theta, delta, and flow state waves, theta alpha

gamma, are kind of similar, which help you achieve flow.

So, after removing flow blockers and increasing flow proneness, you

will come to the third thing, which is called flow triggers.

Many neurobiological studies have been done, which have helped her

understand that the more flow triggers are present in whatever activities you

are doing, the more quickly you will be able to enter the flow state.

You will be able to engage at a deeper level. You will be able to work on it.

In fact, Mikahel has been researching on flow state for 50 years, and after

so much research, he has found four triggers that are the most powerful.

To help you achieve your flow state, the author explains that if you incorporate

all five triggers into your activity, you will guarantee that you will enter

the flow state. What are those four triggers?

They are explained by the author as the four F’s.

The first F stands for Focus.

To achieve flow state for focus, you should have

a clear, focused goal, just one clear goal.

In addition, everything else should disappear from your mind so that

your attention is solely and solely on that thing, such as for example.

You are a student and you need to achieve flow state.

It is not clear in your mind which subject you have to study.

Which chapters you have to remember.

There is no clarity in this thing.

If there is no focus in this thing, then achieving flow becomes difficult

for you, because you do not have a clear goal of what you want to achieve.

If an athlete is playing chess, their mind is focused

on the goal of playing chess, of defeating the opponent.

They are not thinking about cricket, football, their studies, or their

girlfriend. They are only thinking

about chess, specifically about winning that game of chess.

That’s when they can perform at their best.

Similarly, it’s very important for you to have a clear goal

to achieve flow state, to know exactly what you want to achieve.

Then comes the second F, which is freedom.

You should also have freedom to work.

It’s not like you have a lot of restrictions.

Whenever restrictions come, our mind can’t give its best performance.

For example, if you notice, when we talk to our friends, we talk openly.

We talk for hours and get into a flow state while talking, and our time flies

by without us even realizing it.

But on the other hand, sometimes when a relative comes to our house or when

we meet people who we are not open with, we are not in a flow state.

We are not able to speak openly.

Then, when we go to talk to them, one minute starts feeling like one hour.

Why again? Because we can speak openly with friends.

We have the freedom to say what we want.

But with relatives, with parents, many times we don’t have that freedom, which

is why we hesitate and cannot achieve a flow state.

Similarly, whatever work you want to do, the author says that

in the first twenty minutes, give yourself as much freedom as possible.

For example, if you have to write, don’t think too much in the

first 20 minutes about exactly how you should write, what to write?

Don’t put too many restrictions.

Just write for the sake of writing, like starting to write once.

After that, focus on other things like, for example, watch this video as well.

This is a fight between Ben Whittaker and Khalid Graidia.

You will see how one fighter is dodging punches, how agile he is.

You can say that this fighter is in a flow state because he is so agile.

He hasn’t put too many restrictions in his mind that now I

have to punch, I have to knock him out in one minute.

He has freed himself.

The free moment is giving him this flow,

you see, freedom is important.

But along with that, Hard F is also very important, which is feedback.

Gallup had researched thousands

of US workers where managers were not giving any feedback on their work.

This made them realize that 98 percent of the

time, employees were not able to fully focus on their work.

They were not able to achieve flow state.

Now you will say, how is that?

They had plenty of freedom, so they should have been able to enter flow state.

It’s not like that.

Another thing that is very important to enter flow state is feedback.

Many times, when we are working, we don’t know if we are doing the work right,

wrong, good, or bad, so we cannot achieve flow state, as I will give you an example

If you are playing a game, you will notice that many times while playing the game,

we enter a very good flow state because in the game, we get immediate feedback.

If we perform well, such as if we are fighting with a boss and fighting

well, then the boss’s health will decrease, his life will decrease.

It means you will keep getting immediate feedback.

But if you are playing poorly, our life will decrease.

We will start dying.

It means we are getting direct feedback, which increases our interest

in that feedback.

On the basis that let’s play well and hit well.

This boss has to be finished. Similarly.

If you are learning a new language and if there is an app that

can give you immediate feedback on whether your pronunciation is correct or not.

If you start getting feedback on what mistakes you are making, you

will enjoy learning the new language more.

Conversely, if you learn like this and no one is telling you whether you

are speaking correctly or incorrectly, achieving a flow state becomes difficult.

That’s why the author says.

After giving yourself 20 minutes of freedom in the beginning, make sure

to also try to get feedback so that you can move forward towards the flow

state in the right direction, and then comes the last F, the fourth F.

Understand that you have got a job.

Your job is to pick up a ball and put it in a basket that is next to you.

The first job, where you just have to pick up a

ball from one place and put it in another, won’t be very interesting.

It will be boring.

However, very quickly, on the other hand, you get the same job back.

Now, your job is to throw the ball into a basket placed five kilometers away.

Now, tell me, will you enjoy doing that job?

Well, no, you won’t.

You will get frustrated very quickly because you won’t be able to do it.

But, if it happens that the basket where you have to put the ball is just a little

far from you and you have to throw and put it there, and as soon as you

put it in that basket, then that basket moves a little further away.

After that, the basket moves further away, and then you

throw it again, and then it moves even further away.

It means that the job is challenging you.

You have to keep getting better at your work.

As this thing happens, the

challenges increase our chances of achieving the flow state.

If I give you an example of games, if you notice,

if you play any game, if it’s too easy, it won’t be fun.

If it’s too tough, it won’t be fun either.

But if the game is just tough enough that you can progress

with a little practice, then you will enjoy playing the game a lot.

I was recently playing Ghost of Shushima game on PS4 which I liked very much.

Which is your favorite game?

It is out of the topic, tell me by commenting.

Anyway, but this is the point.

To achieve flow state, it is very important for you to stay challenged.

These were the four F’s.

Now let’s come to the last pillar which is pillar number four of the flow cycle.

Professor Herbert Benson, who was a professor at Harvard University, did

research for many years on many focused players, athletes, world class

professionals, where he scanned their brains.

When he did this, he found a flow cycle and understanding

this cycle can help you too in achieving the flow state.

The cycle of flow.

They found out that it happens in four cycles.

The first cycle is where there is struggle.

Here our brain waves are beta waves.

This phase is completely opposite to the flow state.

As you can see in the graph also.

It is in the opposite state, this usually happens in the beginning.

When we go to do some work, when we start it, then we feel a lot of struggle.

You might be experiencing this as well.

Then your brain’s prefrontal cortex

receives information and it overloads a lot of critical thinking.

Basically, you start feeling frustrated.

Beta waves get activated in your brain.

Your cortisol and noradrenal, which are stress hormones,

start getting released, which leads to frustration.

Remember this frustration.

Actually we see it with a lot of negativity and then quit it.

Start looking at it like this is the first phase of your flow cycle,

if you survive it a little then the second phase will come, which you should use.

Which is called release.

In this phase your brain has become a little overloaded.

So what do you have to do?

Find a short release. You take a five minute break.

You can take a walk, do deep breathing, exercise, or have a light conversation

with someone.

Basically what will happen in this phase is that your brain will become calm.

It will be able to process all the information that you got

in the first phase.

Your thinking ability will be recharged.

Now alpha waves will come out in your brain.

Nitric oxide will

be released in your brain, which will work to eliminate all stress hormones.

Then will come the third phase, which is the flow phase now this one.

Which is the phase.

This is what we are talking about in the whole video.

In this moment your brain will start operating from alpha to theta gamma phase.

Where hormones like dopamine, noradrenal, endorphins, anandamide and serotonin

will start getting released and let me tell you

a fun fact, these are the same hormones at maximum.

When we love someone, are with them, spend time with them, then all these

hormones get released

many times which we enjoy spending hours with our boyfriend/girlfriend.

It seems that only some time has passed.

This is our flow state and then comes the last recovery phase, when you reach

the final stage

of the flow cycle, then you are basically coming out of the flow state.

Now your brain is not overloaded with information.

Nor is there a rain of hormones.

Your brain is just looking for peace, which shows delta waves.

Your brain is releasing oxytocin, which is an indication that now you need

to take deep rest so that you can be ready for the next flow state cycle.

At this moment you should stop all your work.

This is the cycle.

Now after learning all these things, what should be your aim?

Every day you should just aim to make your flow cycle as long as possible.

When you try to do it in the beginning, you may not be able to do it for long.

But in the coming 21 days, I challenge you.

And I take this challenge myself as well.

That we should at least try to achieve flow state for one hour a day.

If we want, we can start with

10 minutes in the beginning and gradually take it to one hour.

Trust me, if we try this thing for just 21 days, you and I together.

Then we will be able to do the work of a hundred hours in these few hours.

We will be able to

do such focused work and this thing will take us ahead of 99% of the people.

That is why I challenge you and if you also accept the challenge,

then definitely tell me by commenting that I accept the challenge.

And whatever days you are having, day one, day two, day three, whatever.

I would like you to comment and tell me so that you also get motivated, you

have accountability and others also get motivated

that you guys are also doing this thing regularly for 21 days.

I also do this thing, okay, so let’s take the challenge together to achieve flow

state in this world full of distractions, so that we can all move forward.

So, YouTube thinks that you must watch this video.

This video is related to your interests and will help you.

So, you can go and watch this video as well.

That’s all for now, see you in the next video, bye-bye.