1:47:00 Cal Newport has insomnia. He though out his productivity protocols in part as a response to this.

Also see Rian Doris who had problems that led him to dive into flow

How to beat procrastination?

07.00 Clear goals — goals that focus on the action, not the outcome. (Very specific)

See GTD on next-actions that make a distinction between outcomes (projects) and clear goals (Next-Actions)

"This keeps your brain from wondering, what is the first step?"

10.00 Challenge-skill balance. Find sweet spot where challenge is slightly more than your skill level. Too much challenge is anxiety, too little is boredom. How to tune it? (1) Lower the hurdle. (2) Compress time for a given task. (3) Define scope (What needs to be done? Why? How long?)

14.00 Bypassing/response inhibition. Engaging in a task as soon as you are committed. Don't waver. Sleep to flow is an example.

17.30 Flow payoff — have long blocks of focus, where the struggle to get into flow is actually worth it.

04:18 All flow triggers are either (a) reducing cognitive load, or (b) increasing dopamine or norepinephrine, that drive focus.

Rian Doris people to first start reducing cognitive load. People are overwhelmed and feel like they can't take on new habits and tactics. He recommends to remove clutter from one's life. The more clutter we remove, the more time is left for flow.

Rian Doris podcast https://www.youtube.com/watch?v=3rrgrdLow5U

05:00 fighting against biology (chronotypew)

• see notes on forcing and resistance

source: Passion Recipe Masterclass by Rian Doris

03:00 Ali changes locations, work as play (also see flow, Rian Doris)