HACK YOUR BRAIN

How finding flow makes you better at life

In today’s fast-paced world, finding ways to boost brain performance and achieve that sweet spot of peak productivity known as flow has never been more essential. Flow is a high-performance state that can dramatically enhance creativity, focus, and satisfaction.

But how can we tap into this powerful state while juggling busy schedules? As a physiotherapist and brain health clinician, I’m always looking for answers to this question, and I started Broken Squirrel Wellness alongside my business partner, Dawn Elgin, to help clients explore strategies to boost brain health and access flow.

The science of flow and why it matters

Flow is a concept popularized by psychologist Mihaly Csikszentmihalyi and further developed by human-performance experts like Steven Kotler. When we’re in flow, the brain experiences a reduction in prefrontal cortex activity, allowing us to ignore distractions and focus deeply. Neurochemicals like dopamine and norepinephrine surge, enhancing motivation and alertness. This combination leads to higher productivity and creativity, along with better decision making. In short, flow is the ultimate brain hack to elevate our daily performance.

Brain-boosting tips for busy people

1. Movement and micro-workouts:
Physical activity is one of the fastest ways to get a mental boost. Short bursts of exercise can increase endorphins, helping you feel energized and focused. Integrate quick sets of squats or lunges, or a brisk walk, into your day. Not only will these micro-workouts boost your energy, but they also prime your brain for flow by releasing stress-relieving neurochemicals.

2. Mindfulness on the move:
Mindfulness doesn’t have to be reserved for long meditation sessions. You can calm your mind almost anywhere by practicing deep breathing or doing a quick body scan. Try a simple breathing technique: inhale for four counts, hold for four, exhale for four, and repeat. This can quickly reset your focus and keep you grounded in the present.

3. Hydration and nutrition hacks:
A well-fuelled brain is a high-performing brain. Prioritize foods rich in omega-3 fatty acids (like fish and walnuts) and antioxidants (found in berries and dark chocolate) for brain health. Staying hydrated is equally crucial; dehydration, even in mild forms, can impair focus and energy. Keep a water bottle handy and aim to drink regularly to support your cognitive performance.

Creating flow states on demand

Flow is easier to achieve with intention. Here are strategies to prime yourself for flow, even during a packed day:

1. Set clear goals: Define what you want to accomplish, whether it’s finishing a report or handling a series of meetings. Clear goals help you focus by setting a purpose for your attention. When you know what you’re aiming for, your brain can align with that task more effortlessly.

2. Chunk tasks: Breaking tasks into smaller, manageable pieces can make it easier to create micro-flow states. Instead of tackling a complex project all at once, break it down into 20- to 30-minute segments. Each completed segment delivers a small “win” that keeps you motivated and leads to a prolonged flow state. Check out the Pomodoro Technique, where you focus intensely for 25 minutes, then take a five-minute break. (There are apps for that.)

3. Manage your environment: Reducing distractions is key to staying in flow. Turn off notifications, set your phone to Do Not Disturb, and even use noise-cancelling headphones if you’re in a busy environment. These small adjustments can make a big difference in helping you maintain your focus.

4. Ground yourself: Techniques like progressive muscle relaxation or mindful deep breathing can help you recentre in times of stress and jump into focus quickly when you need to.

Key habits to boost cognitive resilience and performance.

Building resilience is as essential as achieving flow. Here are three key habits to reinforce your brain’s ability to stay sharp and agile:

1. Sleep optimization: Quality sleep is foundational to cognitive performance. Strive for seven to eight hours a night, and, if possible, maintain a consistent bedtime routine. Sleep resets your brain, consolidates memory, and ensures you’re ready to tackle every day at your best.

2. Routine exercise: Physical activity increases brain-derived neurotrophic factor (BDNF), a protein that supports neuroplasticity and cognitive resilience. Regular exercise also strengthens focus, helping you more readily enter flow. Aim for at least 20 to 30 minutes of moderate exercise, such as walking or light resistance training, most days.

3. Brain training and neuroplasticity: Just like physical exercise, cognitive exercise supports mental agility. Apps like BrainHQ offer games that enhance mental speed, memory, and flexibility, building neuroplasticity that primes you for both problem solving and deep focus.

Takeaways

Boosting brain performance and creating flow on the go is achievable with a few purposeful habits and strategies. By setting clear goals, breaking tasks into chunks, reducing distractions, and taking care of foundational brain health through sleep, nutrition, and exercise, you prime yourself for peak performance.

Remember, even small actions to improve brain health and flow—any time, anywhere—can add up to big gains.

For a consultation on brain health or recovery, visit the team at The Broken Squirrel.