All tracks
Performance track
Flow and focus
Use breath and movement to focus and perform.
6 chapters34 minPractised in Flow
What you will be able to do
You can reset your state in a minute, use movement to sustain attention, work in focused sprints and arrive at important moments ready.
Chapters
- 1The one-minute breath resetSlow breathing with a long exhale is a simple, widely used way to settle before demanding work. It takes about a minute and can be done anywhere.5 min
- 2Movement breaksLong periods of sitting dull attention. Short movement breaks between focus blocks help many people return to work alert.5 min
- 3Focus sprintsAttention is a limited resource. Working in defined sprints with a single goal and no interruptions produces more and better work than long, fragmented hours.6 min
- 4Pre-performance routineTop performers use the same short routine before important moments. A routine reduces uncertainty and brings you to a ready state on demand.6 min
- 5Protecting deep workThe most valuable work needs long stretches of uninterrupted focus. Protecting these blocks in your calendar and environment produces more than any productivity trick.6 min
- 6Recovery and rest daysSustained performance depends on recovery as much as effort. Planned rest, lighter days and real breaks keep your focus and motivation high over months, not just days.6 min
Try a routine now
Short guided routines that settle your attention before demanding work. Choose one and follow the cues.
Move gently and within a comfortable range. Stop if anything feels painful or causes dizziness.