My secret to tapping into flow-on-demand

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Welcome to The Movement Memo, a bi-weekly newsletter where I share actionable tips to help you live your best day ever, every day.

Today's Programming 

• Movement: 40 Minute EMOM 

• Quote: Welch on flow

• Lesson: My secret to tapping into flow-on-demand

• Book: Sahil Bloom’s The 5 Types Of Wealth

• Optimization: The importance of nitric oxide and vasodilation

Today's Movement 

Compete as a 40-minute EMOM (every minute on the minute)

• Box Jumps: 10 reps (24/20 inches)

• Kettlebell Swings: 15 reps (53/35 lbs)

• Push-Ups: 15 reps

• Double-Unders: 45 reps

Today's Quote

Have you felt the potential of your mind when you're in the zone?

Flow is not about being efficient—it's about immersing ourselves fully in the moment, where distractions fade and peak performance becomes effortless.

• Are you creating conditions that allow you to enter the flow state?

• Are you engaging in activities that challenge and engage you just enough to keep you focused?

Reflect on this daily.

Today's Lesson Learned

Athletes often describe flow as a feeling of being completely immersed in the moment, where distractions fade away, and their focus is laser-sharp. 

It's not just about the physical aspect; it's a mental zone where confidence, clarity, and control reign supreme. In this state, challenges are met with a sense of ease, and actions flow seamlessly from one to the next, almost like a perfectly choreographed dance. Getting into flow isn't about luck or magic; it's about finding the right balance of skill and challenge, pushing just enough to stay engaged but not become overwhelmed. 

Athletes train meticulously to create the conditions for flow, from honing their skills to mastering the art of concentration.

High Performance:

I have been obsessed with achieving high performance in sports and business for more than ten years. 

And I’ve learned how difficult it is to have a singular exceptional performance:

• It takes years of conscious, consistent practice, to put yourself in a position where you have the opportunity to become successful.

• Putting in reps and sets does not guarantee success, but it does increase your likelihood of success.

• Over time your efforts compound and your success surface area grows to a size where it becomes hard to miss. 

Achieving success once, after years of work is extremely satisfying, but it is also short-lived.  

The true greats are those who can consistently perform at an exceptional level, on demand, and regardless of pressure or circumstance. 

Years ago I stumbled upon one crazy trick that allowed me to tap into flow whenever I wanted.  But before that, I struggled for years to calm my mind during long Ironman training sessions and races. I began to ask other athletes, entrepreneurs, and other high-performers how they handled the mental strain of high-pressure situations, and I noticed patterns holding us all back. 

The 7 Biggest Problems High-Performers Face When Trying to Tap into Flow (and how to overcome them)

1. Distractions: Constant interruptions break focus.

2. Overthinking: Analyzing every move disrupts the natural flow.

3. Lack of Clear Goals: Ambiguity leads to confusion and frustration

4. Inadequate Skill Level: Too much challenge can overwhelm

5. Negative Self-Talk: Self-doubt undermines confidence.

6. Fear of Failure: Anxiety about making mistakes disrupts performance.

7. Noise: Excessive or disruptive sounds can break concentration.

Together, these obstacles prevent high performers from reaching the mental zone where they can operate with effortless precision and control.

Flow

One way to think about flow is by understanding the balance between skill and challenge. (It’s why I love mountain biking). At the base level, flow begins with the actions we perform—these are the tasks that push our abilities just enough to keep us engaged but not overwhelmed. For example, an athlete practices specific drills that are challenging yet achievable. These tasks (low-level challenges) are essential to maintaining progress toward an overarching state of peak performance.

Next, we have mid-level challenges. Your practice drills are low-level challenges, but they matter because they contribute to your broader goal of improving performance. 

Why is this important? 

Because you value continuous improvement and mastery. Achieving flow requires these mid-level challenges to be aligned with your intrinsic motivation to push boundaries and grow.

At the top level, or the “ultimate concern,” flow is about being fully immersed in the activity for its own sake. When you ask why you strive for improvement and find the answer is simply “because it feels right,” you're tapping into this ultimate concern. Flow is less about external rewards and more about the inherent satisfaction of being in the zone.

To consistently enter a state of flow, it's crucial to maintain a balance of skill and challenge that aligns with your ultimate concerns. We all have finite cognitive and physical resources. What we choose to focus on and develop is as critical as what we decide to set aside.

Here’s a method to ensure you’re getting the right challenges to achieve flow:

1. Identify Your Skills and Challenges: List out your current skill levels and the challenges you face.

2. Match Skills to Challenges: Ensure that your tasks push your skills just enough to keep you engaged without causing frustration.

3. Set Clear Goals: Define what you aim to achieve with each task. Clear, attainable goals help maintain focus and motivation.

Misaligning skills with challenges often lead to boredom or anxiety, preventing flow. By strategically setting challenges that match your skill level and focusing on your ultimate concerns, you create an environment conducive to achieving flow.

In essence, creating a balance of skill and challenge acts as a guide, enabling you to consistently enter a state of flow and perform at your highest level.

My Secret To Achieving Flow State On Demand: 

Years ago, I stumbled upon one crazy trick that allowed me to tap into flow whenever I wanted. But before that, I struggled for years to calm my mind during long Ironman training sessions and races. 

Here’s my secret: listening to one song on repeat for the entire work session or MTB bike ride.

It sounds simple, almost too simple, but here’s why it works:

• Distractions: The repetitive nature of a single song drowns out potential distractions, helping to create a consistent background that fades into the subconscious.

• Overthinking: A familiar track helps prevent the mind from wandering, allowing you to focus on the task at hand without getting lost in analysis.

• Inadequate Skill Level: The repetitive beat helps maintain a rhythm that supports continuous effort, aligning with your skill level without overwhelming you.

• Negative Self-Talk: The familiarity of a favorite song can boost mood and confidence, reducing self-doubt.

• Fear of Failure: The continuous loop of the song can create a sense of stability and comfort, reducing anxiety about making mistakes.

• Noise: By choosing the right song, you create a controlled auditory environment that shields you from disruptive sounds.

Listening to one song on repeat has become my go-to strategy for tapping into flow. It creates a consistent, distraction-free environment that allows me to focus deeply, stay engaged, and perform at my best, whether I’m working on a crucial business project or pushing through a tough training session.

Next time you have to accomplish deep work or a hard training session, give it a try and let me know how it goes.

Today’s Book

I’ve been fortunate enough to spend time with Sahil Bloom and gain some of his vast knowledge on how to live a “wealthy” life. 

In The 5 Types of Wealth, Sahil Bloom offers a new way to think about your life centered around five types of wealth—Time Wealth, Social Wealth, Mental Wealth, Physical Wealth, and Financial Wealth. A new way to measure what matters, make better decisions, and design your life around the pillars that truly create lasting joy and fulfillment.

The book is officially available to pre-order today. I can’t wait to read this.

Today's Optimization

Today I wanted to explore the benefits of citrulline, a natural amino acid known for its vasodilation properties, which is extremely valuable for individuals looking for natural ways to boost their cardiovascular health, athletic performance, and sexual wellness. Enhanced blood flow aids in better athletic performance, supports faster recovery and can improve endurance while reducing fatigue. I recently started taking Joymode, which contains science-supported doses of L-Citrulline, Arginine Nitrate, Ginseng, and
Vitamin-C. 

The Importance of Nitric Oxide and Vasodilation

• Nitric oxide, produced from citrulline, is a potent vasodilator that improves blood flow.
• It is beneficial for various cardiovascular functions and physical activities.

But, there is a common misconception that vasodilators are only for sexual health. In reality, they enhance overall cardiovascular health. 

Boosting blood flow through natural means like citrulline supplements contributes significantly to overall well-being. And I’ve felt significant improvements in both physical and mental health since I started taking Joymode. This is why, I am excited to share: Joymode is offering Movement Memo Subscribers a Deal: 20% off their order using code HINMAN20 at checkout!

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Publisher: Eric Hinman

Editor-in-chief: Bobby Ryan