Limitless

The process I use, Ziva Meditation, was developed by my meditation coach, Emily Fletcher, a three-step process that involves mindfulness, meditation, and manifestation. To watch a video of it, go to www.LimitlessBook.com/resources

My goal in any given day is to accomplish three things for work and three things personally, and I set this agenda now.

Check in on your dreams before you get out of bed. There’s so much gold to mine here, so I strongly recommend that you not skip this step. Get yourself hydrated and oxygenated. Nourish yourself with some of the brain foods mentioned in this chapter. Set a plan for the day.

The most important thing is having a productive morning routine.

Create your new morning routine. Remember, it doesn’t have to be a lot. Even a simple three-step routine can help jump-start your morning. What are the three things you will always do when you first wake up to set up your day to win? Write them down.

Bolster your understanding of the habit loop by thinking about the four components of some of your most common habits, like making your breakfast or taking the dog for a walk. What’s the cue, the craving, the response, and the reward for each of these?

flow can make you as much as five times more productive

Stage 1: Struggle This is when you’re digging deep to access whatever it is that you need to reach the flow state.

Stage 2: Relaxation This is the break you take before fully diving into flow. It is an essential step, as it keeps you from burning out over the struggle you’ve just been through.

This break—a walk, some breathing, anything that helps you relax—is decidedly different from a distraction such as moving on to another task or checking sports scores.

finding flow is the “source code” of motivation.

Once we start to feel flow in an experience, we are motivated to do what it takes to get more.

if you have motivation to accomplish a task but you have no flow, you will eventually burn out.

Motivation and flow need to work together, and they must be coupled with a solid recovery protocol, like good sleep and nutrition.

you’re going to want to get yourself into a flow state as often as possible.

If you’re going to find yourself in a flow state, eliminating distractions is absolutely essential.

It can take you up to 20 minutes to reconnect with what you’re doing after you’ve been distracted from doing it.

Make sure you have a block of time set aside to get into flow. It’s commonly believed that, when conditions are right, it takes about 15 minutes to achieve a flow state and that you don’t really hit your peak for closer to 45 minutes. Clearing out only half an hour or so isn’t going to allow you to accomplish much. Plan to set aside at least 90 minutes, and ideally a full two hours.

If you find certain annoyances in something you’re doing, or if you find it to be dull much of the time, these negatives are going to prevent you from truly getting into the flow.

One of the most efficient flow preventers is a lack of clarity.