Guide to Improving Daily Flow

1) Introduction: Why Physical Habits and Daily Flow are Important

Developing physical habits is the foundation for all of the work we do and sets up a routine for flow. The physical habits section has one major goal: Structure your habits so they are supporting you throughout your day and giving you achievable goals. This is the foundation for developing flow. Without good habits you won’t feel well, won’t feel good about yourself, and certainly won’t be at your peak performance.

Flow is defined by losing yourself in an activity. We want to jump-start your day to prepare both physically and mentally. That way you will be more energized and focused throughout the day.  You will also be more resilient to change and unexpected outcomes.

We start by helping you to understand what your current habits are now (awareness). Then, we will work on adjusting those to new habits to optimize your mornings (adjustment). Finally, we’ll build from there, adding more habits, and continually honing the ones we’ve developed (action).    Note: Later in Level 1, we will address your daily routine and winding down the evenings.

The difficulty is in building a practice that is helpful, resilient, and compounding. What we mean by that is that you first have to be aware of what you are doing so you can help yourself. Then, you adjust and learn how to fend off those bad habits when they creep back in. After, you can add on more habits once you get good at the ones you are doing. We call this habit stacking. We can stack all sorts of habits including exercise, meditation, breathwork, prayer, and journaling and more!

2) What You Need to Know: Master the Morning

There are three parts of the day that will help you create a good flow: morning, daytime, and evenings. In the free section, we focus on Mastering the Morning. Mastering the morning will set your tone for the entire day! Quite often we let the mornings slip. This can make it hard to wake up. Maybe you dwell on a past decision, mishap at work, a bad relationship, or even try to forecast the future. Well, let’s stop it right here! It’s time to Master the Morning.

Note: If you already have a good morning routine, then make it better. Remember it’s both mental and physical and both are equally important. So we have to work on both aspects to prepare ourself for the day.

Once you learn to master the morning you’ll be excited to start the day. Get your body and mind ready before distractions begin. Fend off fatigue. End your day on a peaceful note with a solid rest looking forward to the next day. That’s our goal; that’s what we call flow. So let’s take a quick status check where you are today.

3) Acceptance: Check-In and Journal About Your Morning Routine

Let’s do a quick check-in now about your morning routine. How do you feel about it? 5 – very regimented and structured; 3- It’s ok but can be improved; 1 – terribly lazy.

Now, take a pause and three deep breathes to accept your current situation. It’s fine; don’t be hard on yourself and don’t be judgemental. Just observe the current state and decide that you want to make it better.

 

Check-In

Daily Checkin Form

 

Choose how you’re feeling*

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What have you been up to the last few hours?*

4) Adjustment: What You Need to Do

The first adjustment to make is to habit stack. After brushing your teeth, turning on the coffee machine or whatever you regularly do, add two habits below immediately.

Prepare your mind

1. Make your bed. It gives you a sense of accomplishment for completing a task and a place to return that’s yours every night.
2. Don’t check your phone for the first 30 minutes (min) when you wake up.
3. Put the coffee machine on then meditate for 5 minutes. Use your favorite meditation app.
4. Say a mantra or some thoughts not related to the goals of the day. Get yourself psyched for the day. For instance, I often say, “I am courageous: I challenge the status quo, care about causes, and I’ll do it all cheerfully.”
5. Say what you are thankful for.

Prepare your body

1. Drink 12 ounces of water before coffee. Hydration is very important after a night’s sleep.
2. Exercise for 7-10 minutes, or even just 20 push-ups or a brisk walk can increase your blood flow and heart rate. I know, coffee does this too but that’s not as healthy. Use an app like Sevens, Peloton, or whatever suits your interest. Just move!
3. If the weather’s good, get outside immediately and see the sun or take in the fresh air. It’s amazing how quickly this perks you up.
4. Stretch, prepare your legs and hips for the day ahead. There are lots of basic stretches like a butterfly stretch, lotus pose, or find some good yoga stretches.

We will discuss and practice some of these in our zoom calls, but we assume you already know some of this, just pick a few and make them your habits.

5) Adjustment: Morning Mantra

A mantra is a way to encourage yourself day to day and boost your confidence. Most importantly, it creates inner confidence that needs no one else’s approval; you control it and now you say it. Mantras are recited in lots of religious institutions, meditation practices, sports teams, school, and more. We just don’t always call them mantras.

How do you develop your morning mantra? There are several ways to do this but for now, let’s make one. Think of a way you want to be, values you want to exude, or some way you’d like others to perceive you. Then write it down in a clear sentence. Some examples include:

1. I want to be kind, compassionate, and helpful to others today.
2. I’m bold, courageous, and challenge the status quo.
3. I pull people together, believe in equality, and want to empower others.
4. I’m a creative genius; what I make is amazing and other people will see meaning it.
5. I am a teacher who helps kids fulfil their dreams.

Now go to your activity journal and write down your mantra! Say it every morning this week.

6) Action: Check-In and Write Your Morning Mantra

After you do your morning activity and get your day started, check-in again around 10 AM. In the journal today, write down your morning mantra and how it made you feel!

In the following days, write how your morning went and how much you accomplished and so forth. We often don’t know how much we’ve accomplished until we sit down and write it out! After a few days of this, you will become aware of your routine and how it makes you feel.

Good habits allow you to control what you can control. In Level 1, we’ll discuss how to wind down your evenings and optimize your daily flow. That will be important when monitoring your wellness during the day.

 

Check-In

Daily Checkin Form

 

Choose how you’re feeling*

1

2

3

4

5

 

What have you been up to the last few hours?*