Phase 1: Struggle Phase (10 minutes)
Load the system - intense focus, problem-solving, deep cognitive work. This can feel frustrating or difficult - this is normal and necessary:
Phase 3: Flow State (60 minutes)
🌊 FLOW STATE ACTIVATED
📱 Phone
• Airplane mode or OFF
• In another room
🎧 Headphones
• Noise canceling ON
• Focus music/silence
🚨 Do Not Disturb
• All notifications OFF
• Door closed/sign up
📋 Your Focus Session Goal:
Goal will appear here once set
Flow Triggers Active:
✅ Clear Goals
✅ Immediate Feedback
✅ Challenge-Skill Balance
✅ Deep Embodiment
✅ Present Moment Awareness
✅ Distraction Elimination
Phase 2: Release Phase (5 minutes)
Let go of the struggle - walk, breathwork, light stretching to transition into flow:
🎯 Release Goal: Let go of conscious control and allow your subconscious to process insights from your flow session.
Phase 4: Recovery Phase (15 minutes)
Rest and recovery to prevent burnout - nature, meditation, light movement. Then rate your flow experience:
1-3: Low flow, high struggle | 4-6: Moderate flow | 7-8: Strong flow | 9-10: Peak flow state
Complete Your Quick AAR
For quick performance analysis and to add to your daily score, complete the streamlined Quick AAR.