You may be familiar with Tony Robbins, the famous motivational speaker and peak performance coach. Tony strongly advocates for the importance of entering a flow state and utilizing energy for maximum performance. To enhance his focus and productivity, he follows a set of techniques aimed at preparing the mind and body for optimal daily function.
Below is a detailed explanation of the typical flow-based timetable that Robbins suggests for achieving a high-performance mindset in just 15 minutes. This is a technique that I have successfully applied myself over the years. He refers to it as his "Priming" routine, which aims to prepare both the body and mind for peak performance.
The entire process is designed to facilitate a state of heightened focus, energy, and clarity. And although it may not follow a conventional flow state schedule, it creates an environment conducive to flow by enhancing mental, emotional, and physical preparedness.
Before proceeding further, I want to mention that, in my experience, I have found that the Priming routine is most effective when done early in the morning, right after waking up and for me this is usually between 4:00 am and 4:30 am (of course having slept earlier the night before).
Even the way I get out of bed is a factor. I don't just drag myself out of bed. I throw off the blankets and energetically jump out - it makes all the difference. The secret lies in how one starts.
Here then is the Priming Routine schedule broken down into 5 segments:
1. Breathing Exercises (done for 3 minutes)
Objective: To clear the mind, increase oxygen intake, and shift your emotional state.
Process:
Robbins recommends a specific breathing technique that includes rapid, deep breathing (sometimes called "breath of fire").
Sit upright with your eyes closed
Inhale deeply through your nostrils while raising your arms in a shoulder press motion
Exhale forcefully through your nostrils while bringing your arms back to your body, palms up
Repeat this cycle in three sets of 30 breaths, taking breaks in between each set
Outcome: This breathing technique aids in stress reduction, boosts energy levels, and swiftly uplifts your mood by affecting your autonomic nervous system, transitioning you from a state of stress to a state of calm alertness. It does this by rapidly oxygenating the body and mind, putting you in a heightened state of awareness and preparing your body for action.
2. Gratitude Practice (done for 3 minutes)
Objective: To shift your emotional state and activate positive energy.
Process:
Focus deeply and think about 3 things you're truly grateful for. These could be simple moments, relationships, or specific life experiences that have brought you joy, growth, or insight. This can also involve prayer - being thankful for the blessings in one's life.
As you focus on these moments of gratitude, he encourages you to feel the emotions deeply, almost as if you're reliving the experience of gratitude in your body.
Outcome: This sense of appreciation and profound emotion increases serotonin and dopamine levels, boosting feelings of joy, positivity, and harmony with your day. This shift in emotions enhances the cognitive process of entering a state of flow.
3. Visualization Exercise (done for 3 minutes)
Objective: To mentally rehearse your ideal outcomes and align your mind with your desired state.
Process:
Tony Robbins frequently engages in detailed mental imagery, picturing either the upcoming day or a specific task with great clarity. He mentally prepares for the actions, emotions, and accomplishments he aims to accomplish. This involves envisioning the visuals, sounds, scents, and sensations linked to your intended result.
So how can this be done in a practical way? Just like the previous Gratitude exercise, this method requires thoughtful contemplation, but instead of reflecting on your current possessions, it centers on envisioning how you desire your day or week to unfold. Additionally, it emphasizes not only concentrating on the overall goal but also on the positive feelings associated with achieving it.
Tony thus encourages individuals to imagine themselves carrying out the actions in the present moment, experiencing the confidence and excitement as if they were already performing at their peak. This ability to truly 'feel' the emotion is crucial for triggering the mind into the required flow state.
Outcome: Visualization prepares your subconscious mind, setting the stage for success and fostering a mindset of potential. This method readies your mind to experience a flow-state as if you are already immersed in the task, even before it commences. By using gratitude and visualization, you shift from negative emotions or stress to a more positive, focused, and energized state, which primes the brain for greater productivity.
4. Movement & Anchoring (done for 3 minutes)
Objective: To activate the body and anchor the peak emotional states into physical movements.
Process:
Physical movement has been scientifically proven to enable individuals to tap into elevated levels of energy and emotion through production of crucial neurochemicals. Consider how athletes and professional fighters boost their morale before a significant competition by adopting "power poses" or engaging in dynamic movements like jumping or triumphantly raising their arms, which help reinforce feelings of confidence and strength.
For your morning routine this could include any physical routine that boosts your energy and shifts you into a "peak" state. A quick, energetic workout (like jumping jacks, high knees, or dancing) can immediately raise your energy and get you into a state where you're ready to take on a high-performance task. In my case I use the power-of-15 ( 15 press up reps/ 15 sit up reps/ 15 squat reps) but you can use an any exercise routine that works best for you within 3 minutes.
Feel free to also incorporate "anchors," or physical gestures that trigger a desired emotional state. For example, a fist pump or a specific gesture that, over time, you associate with confidence or flow.
Outcome: Engage the body in physical activity to boost energy and emotional drive, while establishing a connection between movement and optimal performance in a short amount of time.
5. Focussed Intention (done for 3 minutes)
Objective: To clarify your most important task and set your mind on a single goal.
Process:
After preparing your body and emotions, Robbins recommends concentrating on the main goal or task you wish to achieve. Whether it's a daily objective, a particular project, or a desired feeling and performance level, establish a clear intention on how you will approach it. Highlight the energy, mindset, and focus you intend to bring to the task.
I usually keep a journal, diary, or notebook handy for this purpose. This step requires dedicating time to concentrate on your main goal(s) for the day. I review mine at this time, ensuring I grasp how to accomplish them for the day - and jott down any new ideas that may arise in the process.
Outcome:
By defining your task's vision and establishing a clear approach, you cultivate a concentrated intention. Through consistent mental practice, you condition your mind to harmonize with your objectives, diminishing mental noise and enhancing cognitive lucidity. This enables you to concentrate more effectively on accomplishing your daily goal without unnecessary disruptions.
My Overall Take
We all have busy days and schedules and finding time to focus on what matters can be an uphill task for sure but as Tony often says, ''If you don't have 15 minutes, you don't have a life!".
The beauty of Priming lies in its ability to swiftly shift your mind, body, and emotions into a state of essential chemical productivity within just 15 minutes from the comfort of your home. This transformation enables you to approach the day with a heightened sense of competitiveness and strength. It's more powerful than any toxic energy drink or expensive cup of coffee.
So whether you are getting ready for a presentation, job interview, creative tasks, or just aiming for a productive day and need to access that next level of energy in the shortest amount of time, this method is a sure winner.
Give it a try and let me know how it goes. It's definitely better than struggling to get out of bed feeling unmotivated and groggy, isn't it?
NB: Want to delve deeper into the psychology and science behind Flow?
Here's a great book to look up: Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi.
About the Writer
Jan Okonji is an entrepreneur, speaker, coach, and Founder of the Pan-African accelerator BGS – Business Growth Solutions.
He is passionate about helping employees transition safely into entrepreneurship whilst turning their great ideas into profitable businesses and has helped entrepreneurs collectively grow their revenue to over $ 10 Million in the course of running BGS.
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