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Russian
00:00:03
a lack of zest or motivation and it's00:00:05
really difficult to even begin a task in00:00:08
the first place what if what you do00:00:09
while you're not working is actually the00:00:12
number one determinant of your success00:00:15
at work now Marian DARS co-founder and00:00:17
CEO of the flow research Collective and00:00:19
along my partner Stephen Cutler we have00:00:21
taught thousands of professionals how to00:00:23
access flow States at will now picture00:00:26
this it's 11 A.M you're getting00:00:28
bombarded from seven different00:00:30
directions slack messages emails a call00:00:33
from a boss or employee you're both00:00:35
under slept and a little over00:00:37
caffeinated and feel that frenzied sense00:00:39
of fatigue and alertness leaving you00:00:42
frazzled this is what some mornings are00:00:45
like well if this sounds familiar it may00:00:48
seem like fatigue or low motivation or00:00:51
chronic stress but it's likely something00:00:54
different what scientists refer to as00:00:56
allostatic load now alistatic load was00:01:00
coined by two researchers at the00:01:02
Rockefeller University McEwen and00:01:04
stellar and allostatic load describes00:01:06
the physical wear and tear on your body00:01:08
and mind that occurs from constantly00:01:11
adjusting to Life's pressures if not00:01:14
properly managed this allostatic load00:01:16
increases over time and Spills over into00:01:19
subsequent days accumulating in our00:01:22
nervous system and building up and00:01:24
unfortunately most of us never clear the00:01:26
allostatic load that accumulates so you00:01:28
can think of allostatic load kind of in00:01:30
terms of working out if you endlessly00:01:33
did bicep curls without giving your00:01:35
bicep adequate time to recover00:01:36
eventually you'd hit a point where you00:01:39
literally would not be able to lift your00:01:40
water bottle off your desk however if00:01:42
you allow your bicep to recover between00:01:44
the workouts over time your bicep will00:01:47
not just function optimally it will be00:01:48
stronger than before you'll be able to00:01:50
lift more weight up your desk than you00:01:52
could before an allostatic load works00:01:55
with your nervous system in a similar00:01:57
fashion so when your allostatic load is00:01:59
high it implies that your body and brain00:02:02
are in a constant state of adapting to00:02:04
new stress with your system releasing00:02:06
more stress hormones like cortisol and00:02:09
adrenaline altering your body's00:02:10
homeostasis and cognitive functions00:02:12
whereas in contrast flow state is00:02:15
associated with a balance of certain00:02:16
neurotransmitters and hormones in the00:02:18
brain like dopamine norepinephrine00:02:20
endorphins anatomite and serotonin which00:02:22
promotes Focus creativity and problem00:02:25
solving abilities and this slow cocktail00:02:27
is disrupted under a heavy allostatic00:02:30
load your productivity suffers like00:02:32
trying to drive with a parking brake on00:02:34
but long term it can be even more severe00:02:36
Health can deteriorate career life spans00:02:40
shorten and big goals become00:02:42
increasingly impossible to reach due to00:02:45
physical limitations so to perform at00:02:47
your Peak and get into flow clearing00:02:49
your allostatic load regularly ideally00:02:52
every day after happen and we're going00:02:55
to cover are three ways that you can do00:02:58
this so you can elevate your00:02:59
productivity to new heights week after00:03:01
week and have your bicep go stronger00:03:04
rather than getting to the point where00:03:06
you can't lift a bottle off the table00:03:07
and this starts with transforming00:03:09
yourself from what we call an average00:03:11
knowledge worker whose biology is00:03:14
constantly dragging them down and00:03:16
working against them impeding their00:03:18
progress into what we call an executive00:03:21
athlete someone who uses their biology00:03:23
as a slingshot that propels them toward00:03:26
their boldest professional goals now a00:03:30
number of years ago two researchers Jim00:03:32
lore and Tony Schwartz wrote an amazing00:03:34
article in Harvard Business Review00:03:35
called corporate athlete and I want you00:03:38
to consider this analogy from that00:03:41
article the average professional athlete00:03:43
spends the majority of their time00:03:46
training and only a small percentage of00:03:48
their time actually competing several00:03:51
hours a day at most the typical00:03:53
professional the other hand and devotes00:03:55
almost no time to training yet you have00:03:57
to perform on-demand 8 10 12 hours a day00:04:00
or more athletes enjoy several months of00:04:03
off-season most executives are fortunate00:04:06
to get three or four weeks of vacation a00:04:09
year the career of the average00:04:10
professional athlete spans seven years00:04:12
the average executive though is expected00:04:15
to work 40 to 50 years and this is a00:04:18
problem the failure of professionals to00:04:21
train and recover like athletes ends up00:04:23
being a lid on performance conversely00:04:26
the most elite performers treat00:04:28
themselves and think of themselves as00:04:31
executive athletes because they00:04:32
understand one crucial thing which is00:04:35
that energy is the lever point for00:04:37
performance it's not the hours in the00:04:40
day but the energy in those hours and00:04:43
how it's allocated that shapes our00:04:45
performance that's because the number of00:04:47
hours in a day is fixed but the quantity00:04:49
and quality of energy we have available00:04:52
is variable to Elite Performance is00:04:55
grounded in the skillful mobilization of00:04:58
energy and the elegant back and forth00:05:00
between two states which we're going to00:05:02
talk about exertion and Recovery now00:05:06
let's learn how to channel your energy00:05:08
as an executive athlete the first step00:05:10
is to raise the ceiling with recovery00:05:13
now again Jim Lawrence Tony Schwartz use00:05:16
this term oscillation to refer to a00:05:18
process of rhythmically moving between00:05:21
exertion and Recovery think about the00:05:23
last time you had a heavy workout you're00:05:25
grunting you're sweating you're feeling00:05:27
the burn it feels like your muscles are00:05:28
bulging and growing right there on the00:05:31
gym floor but in fact the real muscle00:05:33
building happens later during recovery00:05:36
this process is known as super00:05:37
compensation when you stress a muscle00:05:39
through training the muscle breaks down00:05:41
and then after a recovery period the00:05:43
capacity or the strength of that muscle00:05:44
increases however if you continue to00:05:47
stress the muscle endlessly without a00:05:49
recovery period there will be no00:05:51
increase in performance just chronic00:05:52
damage and the reverse is also true if00:05:55
you don't stress a muscle at all your00:05:56
muscles will become increasingly weak00:05:58
over time they'll atrophy and you end up00:06:01
with limited capacity or strength in00:06:03
both cases though the enemy is not the00:06:04
stress that you're putting on your00:06:06
muscles the enemy is what Tony and Jim00:06:08
call linearity which is the failure to00:06:12
oscillate between these two states of00:06:13
exertion and of recovery now here's the00:06:16
key recovery determines the limits of00:06:18
your exertion which is why it's as00:06:21
important as the work itself that you do00:06:24
when exerting to perform optimally you00:06:26
need to systematically increase your00:06:29
exposure to stress through exertion and00:06:32
then enter these periods of deep00:06:33
recovery which you then emerge out of00:06:36
super compensated rejuvenated charged up00:06:39
with expanded capacity the equivalent of00:06:41
a stronger bicep after the recovery00:06:43
period now that you know that you should00:06:45
be oscillating though between exertion00:06:47
and recovery and that 50 of what is most00:06:51
important to your professional success00:06:52
is the recovery side of a coin how do00:06:55
you do it because you know what exertion00:06:57
looks like that's just your work that's00:06:58
whatever you've got to do later today or00:07:01
tomorrow whatever tasks you have on your00:07:02
to-do list but how do you actually00:07:04
recover and what even is it and that00:07:06
brings us to step two which is recovery00:07:09
over relaxation most of us fall into the00:07:11
Trap of equating relaxation and Recovery00:07:14
you know after a strenuous day at work00:07:16
you recline on your couch and you catch00:07:19
up on your favorite Netflix series you00:07:20
might even pop open a beer or two this00:07:22
kind of feels like recovery but00:07:24
unfortunately it's not it's merely00:07:26
relaxation it's best it's like putting a00:07:29
Band-Aid on a leaky pipe it might stop00:07:31
the drip for a while but it does nothing00:07:33
to fix the real underlying problem00:07:36
relaxation feels good subjectively feels00:07:39
like we're recovering but relaxation00:07:41
doesn't flush out the stress toxins that00:07:45
build up in your system contributing to00:07:47
your allostatic load it's not00:07:49
kick-starting your parasympathetic00:07:50
arrest and digest system into action and00:07:53
it's certainly not replenishing the00:07:55
precious neurochemicals you've used up00:07:57
during the day while exerting and00:07:59
hopefully being in a flow State active00:08:01
recovery on the other hand involves some00:08:03
activity that actively promotes healing00:08:06
and Rejuvenation both mental and00:08:07
physical now when under stress our00:08:09
bodies trigger the sympathetic nervous00:08:11
system fight or flight releasing00:08:13
hormones like cortisol and adrenaline00:08:16
these hormones help us focus and perform00:08:18
but can cause damage when levels are00:08:21
consistently high so recovery methods00:08:23
activate the parasympathetic nervous00:08:25
system which counteracts the stress00:08:27
response promoting rest digestion00:08:28
recovery it clears out a static load and00:08:31
allows us to recharge this balance or00:08:33
oscillation between sympathetic and00:08:36
parasympathetic activity is key to00:08:39
preventing burnout and then optimizing00:08:41
performance active recovery is kind of00:08:44
like the on off switch the interface to00:08:47
our nervous system the most00:08:48
professionals dream of but never find00:08:50
they never learn how to click that00:08:52
switch active recovery is so important00:08:54
for float that it's in fact00:08:55
non-negotiable and the final last stage00:08:58
of the flow cycle which includes00:08:59
struggle release flow is recovery so how00:09:03
do you actually do this how do you start00:09:04
to put active recovery into practice00:09:06
well here's a list of active recovery00:09:09
protocols that we recommend and let's00:09:11
walk through a few of these to give you00:09:13
some examples so breath work is one00:09:15
practices like the four seven eight00:09:17
breathing method and box breathing can00:09:19
help stimulate the parasympathetic00:09:20
nervous system the body's relaxation00:09:22
response which can decrease heart rate00:09:24
lower blood pressure and enhanced00:09:26
cognitive function one of the nice00:09:27
things about breath work is that a lot00:09:29
of people don't succeed with meditation00:09:32
because meditation is is simple but not00:09:34
easy it's complex whereas breath work00:09:36
involves running a certain breathing00:09:37
pattern and if you do so you will get00:09:40
the result it's more Bottoms Up a00:09:42
nervous system based and works great for00:09:44
that reason now the next one is cold00:09:46
therapy cold exposure stimulates the00:09:49
production of norepinephrine a hormone00:09:50
and neurotransmitter that can improve00:09:52
mood alertness and focus and a true00:09:54
triggers00:09:55
vasoconstriction and vasodilation which00:09:58
enhance circulation and Recovery jumping00:10:00
in an ice bath after work rather than00:10:02
relaxing in front of the TV is going to00:10:05
do tremendous things and a critical00:10:07
point relaxation and Recovery are00:10:10
distinct things that actually result in00:10:13
really effective recovery can be not00:10:15
relaxing at all like sitting in an ice00:10:17
bath but high in recovery you get out of00:10:19
that ice bath an hour later your nervous00:10:22
system your out of stock load is going00:10:23
to be lower even though sitting in that00:10:25
ice bath was the least relaxing thing00:10:27
you could possibly imagine doing now00:10:29
heat therapy regular sauna sessions or00:10:31
hot baths massage your structural00:10:33
integration therapy myofascial release00:10:36
using tools like foam rollers or00:10:38
lacrosse balls to help alleviate muscle00:10:40
tension again something that results in00:10:43
recovery but doesn't necessarily feel00:10:45
relaxing as we're doing it meditation00:10:47
which we talked about it is more00:10:48
challenging for most but can be a00:10:50
tremendous form of active recovery00:10:52
exercise in the anonymous wide flush00:10:55
that you get post exercise to be00:10:57
phenomenal for regulating the nervous00:11:00
system hiking and spending time in00:11:01
nature amazing forms of active recovery00:11:03
Dr Andrew hewman friend of the flow00:11:05
research Collective and his research out00:11:07
of Stanford has shown that literally00:11:09
just looking at wide Horizon Lines in00:11:11
nature has a calming soothing effect on00:11:14
the nervous system and then sleep sleep00:11:17
seems passive but sleep's actually a00:11:19
highly active State you're consolidating00:11:21
information that's been newly acquired00:11:23
activation and your amygdala is being00:11:24
reduced your glymphatic system is00:11:26
getting cleared out your muscles are00:11:27
being repaired so even though sleep00:11:29
feels passive it's very active but how00:11:32
do you know if one of these active00:11:33
recovery protocols is actually working00:11:34
for you and maybe you're thinking well00:11:36
what about this other thing that I like00:11:37
to do is that active recovery does that00:11:39
count well there's two litmus tests to00:11:42
tell whether something is counting for00:11:44
your nervous system as active recovery00:11:46
the first one is an objective one and00:11:48
this is actually using a metric called00:11:49
heart rate variability which is a key00:11:52
indicator of stress and Recovery balance00:11:54
and in the body if you're doing a00:11:56
certain active recovery protocol and00:11:57
your HRV is increasing over time this is00:12:00
likely functioning as recovery for you00:12:02
now the second litmus test is a00:12:04
subjective one and this is that it gives00:12:06
you such a dramatic neurophysiological00:12:09
reset that it feels like you've had a00:12:11
mini vacation one thing I always like to00:12:13
do is in a Long evening or a full day00:12:16
off I stack a lot of these active00:12:18
recovery protocols together in one go00:12:20
and then I come back into work on Monday00:12:22
with that just back from holidays00:12:25
feeling where your nervous system is all00:12:26
smoothed out you've kind of forgotten00:12:28
about the details of work and the00:12:30
intricacies of the day-to-day and you're00:12:32
ready to hit it again so you want to be00:12:33
able to get that two-week vacation feel00:12:35
in hours with the right active recovery00:12:38
protocol now if you're someone who loves00:12:40
the grind and you take pride in your00:12:42
ability to outwork others I want you to00:12:44
know this recovery is part of the work00:12:46
recovery gives you the optimal state00:12:49
within which you'll be able to perform00:12:51
your highest quality work if you're00:12:53
working late in the office on a Sunday00:12:55
thinking you're getting ahead of the00:12:57
competition the irony is that the exact00:12:59
opposite is likely happening you'll be00:13:01
beaten by the person who is letting the00:13:04
nervous system level up on the Sunday00:13:06
with recovery protocols because they'll00:13:08
hit Monday morning with a superior00:13:10
nervous system to yours Peak Performance00:13:12
comes down to out oscillating others00:13:15
rather than outworking others it's fast00:13:18
and deep recovery fast and deep exertion00:13:20
deep recovery deep exertion again and00:13:22
again that rapid oscillation that is00:13:25
what signifies the winners it may even00:13:27
be the case that the more hard charging00:13:29
you are the more you need active00:13:31
recovery because you are more likely to00:13:33
have an increased sympathetic nervous00:13:34
system if this sounds like you the key00:13:36
is to overcompensate recovery that means00:13:38
as you become more swamped sleep more00:13:40
and recover more the intuitive thing to00:13:42
do is to ditch recovery when things get00:13:44
really demanding and stressful so you00:13:46
can cram in more work but this is00:13:48
completely backwards and00:13:49
counterproductive instead as work piles00:13:51
up and deadlines Loom lean into the00:13:54
academic recovery so schedule your00:13:56
active recovery routines similarly to00:13:58
how you would schedule work tasks bake00:13:59
them in every day take an hour you might00:14:02
have daily practices that you do in the00:14:04
morning or in the evening for Recovery00:14:06
like breath work in the sauna or taking00:14:09
an ice bath or walking in nature and00:14:11
every week you want to take a day where00:14:13
you stack these sorts of active recovery00:14:15
protocols maybe on that day you go for a00:14:18
swim in the ocean and then you do a00:14:20
workout and then you go for a hike in00:14:21
nature and then you have a nap and then00:14:24
you get a massage something like that00:14:26
stack the day with active recovery00:14:28
protocols and every month we want to do00:14:30
a three day period fully dedicated to00:14:33
recovery which ideally also includes00:14:35
digital detox during this period where00:14:37
each day we're filling our day with00:14:39
these active recovery protocols and then00:14:41
every quarter you want to take a full 1000:14:43
days one week plus two weekends to reset00:14:46
and have active recovery be the number00:14:48
one priority and then every year you00:14:50
want to take that full two-week vacation00:14:52
for a complete reboot to Clay clear all00:14:55
that out of static load that's built up00:14:57
over the previous year now there's still00:14:59
one more piece to the puzzle for00:15:01
becoming the executive athlete and this00:15:02
final piece is even more difficult than00:15:04
recovery especially for ambitious00:15:06
professionals Live Like a Lion when you00:15:09
understand these first two pieces that00:15:11
you need to be oscillating from exertion00:15:13
to recovery and that active recovery is00:15:15
the form of recovery you want not00:15:17
passive recovery then you start to be00:15:18
able to live like a lion because a lion00:15:21
is either sleeping with the pack or00:15:23
sprinting to kill its prey when it's00:15:26
time to kill they do it fast then they00:15:28
return to recover you can work in the00:15:31
same way view it as a ferocious Sprint00:15:33
followed by exorbitant recovery when you00:15:36
make work binary like this you allow00:15:39
your nervous system to recalibrate so00:15:40
your output can reach previously00:15:42
unattainable levels and it seems counter00:15:44
to what you often hear you've been told00:15:46
to do more faster than the key to Elite00:15:49
Performance is about being able to fit00:15:50
more tasks into your day but that00:15:52
doesn't work that causes busyness about00:15:54
progress and the result is reaching the00:15:56
end of a work day feeling drained00:15:58
looking back and realizing you only did00:16:00
a couple of hours of real work in the00:16:01
first place with the rest of it just00:16:03
being low value distraction reactive00:16:06
work fracturing your attention and00:16:07
sapping your energy it's a terrible00:16:09
feeling wasting away hours of our life00:16:12
in this mode of half working this gray00:16:15
Zone but not enjoying our lives either00:16:17
so many people's careers get swallowed00:16:20
by this instead executive athletes work00:16:23
in a binary fashion they are more or00:16:26
less always in one of two states either00:16:28
they're working with 100 intensity in00:16:31
sixth gear or they're 100 Switched Off00:16:34
unplugged recovering deeply and enjoying00:16:37
life and they ruthlessly eliminate00:16:39
everything in between fully on fully off00:16:42
that's it and that way the next time you00:16:45
come back to push you can push even00:16:47
harder than before until you integrate00:16:49
active recovery into your life your00:16:50
limits remain unknown the ceiling can go00:16:53
up and up and up and if you want a cheat00:16:56
code for mastering this process so you00:16:58
can achieve Peak Performance daily watch00:17:00
this video on the flow cycle which talks00:17:02
about all the other elements Beyond00:17:04
recovery and how to master themDescription:
This is how the top 1% work nonstop without ever burning out. Visit https://www.flowstate.com/ to sign up for my upcoming book. ABOUT ME Rían Doris is the Co-Founder & CEO of Flow Research Collective, the world’s leading peak performance research and training institute focused on decoding the neuroscience of flow states and helping leaders and their teams unlock flow states consistently. Clients include Accenture, Audi, Facebook, Bain & the US Airforce. Along with being listed on Forbes 30 Under 30 Rian's thought leadership has been featured in Fast Company, PBS and Big Think and he hosts Flow Research Collective Radio, an iTunes top 10 science podcast. Rían is also the Executive Chairman & Owner of Consulting.com. On the side, Rian does some angel investing in health and performance companies like Levels Health, Neurohacker Collective, The Way & Myodetox. Rian holds a degree in Philosophy, Politics & Economics (PPE) from Trinity College Dublin, an MSc in Neuroscience at King's College, London and an MBA. Rian is currently pursuing a PhD at the University of Birmingham—focusing on how flow states affect perceived meaning in life. Prior to co-founding Flow Research Collective with Steven Kotler, Rian worked with NYT Bestselling Author Keith Ferazzi, and 12X NYT Bestselling Author Dr. Dan Siegel, distinguished fellow of the American Psychiatric Association.
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