Hack Your Flow: Understanding Flow Cycles, with Steven Kotler
We now know that flow works not like an on-off switch but in a four-part cycle. Understanding these cycles can help you to more often access flow.
Steven Kotler is an award-winning journalist, a New York Times bestselling author, and executive director of Flow Research Collective. His books include the non-fiction works The Rise of Superman, Abundance, A Small Furry Prayer, West of Jesus, and the novel The Angle Quickest for Flight. His works have been translated into over 30 languages. His articles have appeared in over 60 publications, including The Atlantic Monthly, Wired, GQ, Popular Science, and Discover.
His latest book, co-authored with tech CEO Peter Diamandis, is Bold: How to Go Big, Create Wealth and Impact the World.
Steven Kotler: Flow Genome Project – what we’ve discovered when people want more flow in their lives, the number one thing we can tell them is that there is a flow cycle. So the old idea about flow was that it was a binary. It was like a light switch. You were either in the zone or you were out of the zone. What we now know is that flow is a four part cycle and you have to move through all four parts of the cycle before you can return to the flow state itself. The neurobiology of the flow cycle and the actual research came out of Herb Benson’s work at Harvard. He kind of laid the foundation for it. But what we’ve discovered is at the front end of the flow state there’s a struggle phase. This is a loading phase. You are loading, then overloading the brain with information. For a baseball player this is learning to swing a bat at a ball. For a writer planning a new book. This is when you’re doing interviews. This is when you’re reading, it’s when you’re diagramming structure and things like that. It’s very unpleasant as a general rule. So even though flow may be the most desirable and pleasant state on earth, the actual flow cycle itself starts with a very unpleasant state known as struggle.
From struggle you move into release. This literally means you want to take your mind off the problem. So what happens in flow is we are trading conscious processing which is slow, has very limited RAM, right, the working memory can only hold about four items at once, and is very energy inefficient. For subconscious processing which his extremely fast and is very energy efficient and has pretty much endless RAM. So to do that you have to move from struggle, you have to let – stop thinking about what you were trying to think about basically. You take your mind off the problem, you go for long walks, gardening works very well, building models works very, very well. Albert Einstein famously used to row a boat into the middle of Lake Geneva and stare at the clouds, right. Once you can take your mind off the problem and, by the way, one of the only things that you can’t do to move through release is watch television. It actually changes your brainwaves in a way that it will block flow. But once you move from release there’s actually underneath the surface neurobiologically there’s a global release of nitric oxide which is a gas of signaling molecules found everywhere in the body. This flushes all the stress hormones out of your system and replaces them with kind of feel good performance enhancing neurochemicals like dopamine and anandamide and serotonin and endorphins which underpin the flow state as well. You’re in the flow state. This is the third stage in the struggle. And on the back end of the flow state there is actually a recovery phase. And this is really, really, really critical. So you go from this amazing high of flow to a very deep low that shows up in recovery. A lot of this is that all those feel good neurochemicals have drained out of your system.
It takes certain vitamins and minerals and sunlight and things like that to rebuild them. So the recovery phase on the back end of the flow state is actually very, very unpleasant as well. And if you really want to hack flow you need to learn how to struggle better and you need to learn how to recover better. And one of the most important things in recovery is you have to – you need some emotional fortitude, some grit. You have to basically hold on to your emotions, not get stressed out at the fact that you know longer feel like Superman. And the main reason – well two reasons for this is one, if you get too stressed out and feeling low you’re going to start producing cortisol. A little bit is fine, too much of it blocks the accelerated learning that comes with flow. So you will actually get the short term benefit of the flow state itself but you won’t get the long term benefit, the accelerated learning that you get in flow. The other problem is if you have to move from recovery back into struggle and you’re bummed out at no longer being in flow during the recovery phase, it’s very hard to get up for the difficult fight of struggle that follows.
Directed/Produced by Jonathan Fowler, Elizabeth Rodd, and Dillon Fitton
We now know that flow works not like an on-off switch but in a four-part cycle. Understanding these cycles can help you to more often access flow. The parts of the cycle are as follows: struggle, release, flow, and recovery. To hack flow, explains Kotler, you have to learn to struggle better and recover better.
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The eastern inner core located beneath Indonesia's Banda Sea is growing faster than the western side beneath Brazil.
More than 5,000 kilometres beneath us, Earth's solid metal inner core wasn't discovered until 1936.
Almost a century later, we're still struggling to answer basic questions about when and how it first formed.
These aren't easy puzzles to solve. We can't directly sample the inner core, so the key to unravelling its mysteries lies in collaboration between seismologists, who indirectly sample it with seismic waves, geodynamicists, who create models of its dynamics, and mineral physicists, who study the behaviour of iron alloys at high pressures and temperatures.
Combining these disciplines, scientists have delivered an important clue about what's happening miles beneath our feet. In a new study, they reveal how Earth's inner core is growing faster on one side than the other, which could help explain how old the inner core is, and the intriguing history of Earth's magnetic field.
Earth's core was formed very early in our planet's 4.5 billion-year history, within the first 200 million years. Gravity pulled the heavier iron to the centre of the young planet, leaving the rocky, silicate minerals to make up the mantle and crust.
Earth's formation captured a lot of heat within the planet. The loss of this heat, and heating by ongoing radioactive decay, have since driven our planet's evolution. Heat loss in Earth's interior drives the vigorous flow in the liquid iron outer core, which creates Earth's magnetic field. Meanwhile, cooling within Earth's deep interior helps power plate tectonics, which shape the surface of our planet.
As Earth cooled over time, the temperature at the centre of the planet eventually dropped below the melting point of iron at extreme pressures, and the inner core started to crystallise. Today, the inner core continues to grow at roughly 1mm in radius each year, which equates to the solidification of 8,000 tonnes of molten iron every second. In billions of years, this cooling will eventually lead to the whole core becoming solid, leaving Earth without its protective magnetic field.
One might assume that this solidification creates a homogeneous solid sphere, but this isn't the case. In the 1990s, scientists realised that the speed of seismic waves travelling through the inner core varied unexpectedly. This suggested that something asymmetrical was happening in the inner core.
Specifically, the eastern and western halves of the inner core showed different seismic wavespeed variations. The eastern part of the inner core is beneath Asia, the Indian Ocean and the western Pacific Ocean, and the west lies under the Americas, the Atlantic Ocean and the eastern Pacific.
Sanne Cottaar, Author provided
The new study probed this mystery, using new seismic observations combined with geodynamic modelling and estimates of how iron alloys behave at high pressure. They found that the eastern inner core located beneath Indonesia's Banda Sea is growing faster than the western side beneath Brazil.
You can think of this uneven growth as like trying to make ice cream in a freezer that's only working on one side: ice crystals form only on the side of the ice cream where the cooling is effective. In the Earth, the uneven growth is caused by the rest of the planet sucking heat more quickly from some parts of the inner core than others.
But unlike the ice cream, the solid inner core is subject to gravitational forces which distribute the new growth evenly through a process of creeping interior flow, which maintains the inner core's spherical shape. This means that Earth is in no danger of tipping, though this uneven growth does get recorded in the seismic wavespeeds in our planet's inner core.
Dating the core
So does this approach help us understand how old the inner core might be? When the researchers matched their seismic observations with their flow models, they found that it's likely that the inner core – at the centre of the entire core which formed much earlier – is between 500 million and 1,500 million years old.
The study reports that the younger end of this age range is the better match, although the older end matches an estimate made by measuring changes in the strength of Earth's magnetic field. Whichever number turns out to be correct, it's clear that the inner core is a relative youngster, somewhere between a ninth and a third as old as Earth itself.
This new work presents a powerful new model of the inner core. However, a number of physical assumptions the authors made would have to be true for this to be correct. For example, the model only works if the inner core consists of one specific crystalline phase of iron, about which there is some uncertainty.
And does our uneven inner core make the Earth unusual? It turns out that many planetary bodies have two halves which are somehow different to each other. On Mars, the surface of the northern half is lower-lying while the southern half is more mountainous. The Moon's near-side crust is chemically different to the far-side one. On Mercury and Jupiter it's not the surface which is uneven but the magnetic field, which doesn't form a mirror image between north and south.
So while the causes for all of these asymmetries vary, Earth appears to be in good company as a slightly asymmetrical planet in a solar system of lopsided celestial bodies.
In ancient Greece, the Olympics were never solely about the athletes themselves.
Because of a dramatic rise in COVID-19 cases, the opening and closing ceremonies of the 2021 Olympics will unfold in a stadium absent the eyes, ears and voices of a once-anticipated 68,000 ticket holders from around the world.
Events during the intervening days will likewise occur in silent arenas missing the hundreds of thousands of spectators who paid US$815 million for their now-useless tickets.
After 48 years teaching classics, I can't help but wonder what the Greeks – who invented the Games nearly 3,000 years ago, in 776 B.C. – would make of such a ghostly version of their Olympic festival.
In many ways, they'd view the prospect as absurd.
In ancient Greece, the Olympics were never solely about the athletes themselves; instead, the heart and soul of the festival was the experience shared by all who attended. Every four years, athletes and spectators traveled from far-flung corners of the Greek-speaking world to Olympia, lured by a longing for contact with their compatriots and their gods.
In the shadow of dreams
For the Greeks, during five days in the late-summer heat, two worlds miraculously merged at Olympia: the domain of everyday life, with its human limits, and a supernatural sphere from the days superior beings, gods and heroes populated Earth.
Greek athletics, like today's, plunged participants into performances that pushed the envelope of human ability to its breaking point. But to the Greeks, the cauldron of competition could trigger revelations in which ordinary mortals might briefly intermingle with the extraordinary immortals.
The poet Pindar, famous for the victory songs he composed for winners at Olympia, captured this sort of transcendent moment when he wrote, “Humans are creatures of a day. But what is humankind? What is it not? A human is just the shadow of a dream – but when a flash of light from Zeus comes down, a shining light falls on humans and their lifetime can be sweet as honey."
However, these epiphanies could occur only if witnesses were physically present to immerse themselves – and share in – the spine-tingling flirtation with the divine.
Simply put, Greek athletics and religious experience were inseparable.
At Olympia, both athletes and spectators were making a pilgrimage to a sacred place. A modern Olympics can legitimately take place in any city selected by the International Olympic Committee. But the ancient games could occur in only one location in western Greece. The most profoundly moving events didn't even occur in the stadium that accommodated 40,000 or in the wrestling and boxing arenas.
Instead, they took place in a grove called the Althis, where Hercules is said to have first erected an altar, sacrificed oxen to Zeus and planted a wild olive tree. Easily half the events during the festival engrossed spectators not in feats like discus, javelin, long jump, foot race and wrestling, but in feasts where animals were sacrificed to gods in heaven and long-dead heroes whose spirits still lingered.
On the evening of the second day, thousands gathered in the Althis to reenact the funeral rites of Pelops, a human hero who once raced a chariot to win a local chief's daughter. But the climactic sacrifice was on the morning of the third day at the Great Altar of Zeus, a mound of plastered ashes from previous sacrifices that stood 22 feet tall and 125 feet around. In a ritual called the hecatomb, 100 bulls were slaughtered and their thigh bones, wrapped in fat, burned atop the altar so that the rising smoke and aroma would reach the sky where Zeus could savor it.
No doubt many a spectator shivered at the thought of Zeus hovering above them, smiling and remembering Hercules' first sacrifice.
Just a few yards from the Great Altar another, more visual encounter with the god awaited. In the Temple of Zeus, which was erected around 468 to 456 B.C., stood a colossal image, 40 feet high, of the god on a throne, his skin carved from ivory and his clothing made of gold. In one hand he held the elusive goddess of victory, Nike, and in the other a staff on which his sacred bird, the eagle, perched. The towering statue was reflected in a shimmering pool of olive oil surrounding it.
During events, the athletes performed in the nude, imitating heroic figures like Hercules, Theseus or Achilles, who all crossed the dividing line between human and superhuman and were usually represented nude in painting and sculpture.
The athletes' nudity declared to spectators that in this holy place, contestants hoped to reenact, in the ritual of sport, the shudder of contact with divinity. In the Althis stood a forest of hundreds of nude statues of men and boys, all previous victors whose images set the bar for aspiring newcomers.
“There are a lot of truly marvelous things one can see and hear about in Greece," the Greek travel writer Pausanias noted in the second century B.C., “but there is something unique about how the divine is encountered at … the games at Olympia."
Communion and community
The Greeks lived in roughly 1,500 to 2,000 small-scale states scattered across the Mediterranean and Black Sea regions.
Since sea travel in summertime was the only viable way to cross this fragile geographical web, the Olympics might entice a Greek living in Southern Europe and another residing in modern-day Ukraine to interact briefly in a festival celebrating not only Zeus and Heracles but also the Hellenic language and culture that produced them.
Besides athletes, poets, philosophers and orators came to perform before crowds that included politicians and businessmen, with everyone communing in an “oceanic feeling" of what it meant to be momentarily united as Greeks.
Now, there's no way we could explain the miracle of TV to the Greeks and how its electronic eye recruits millions of spectators to the modern games by proxy. But visitors to Olympia engaged in a distinct type of spectating.
The ordinary Greek word for someone who observes – “theatês" – connects not only to “theater" but also to “theôria," a special kind of seeing that requires a journey from home to a place where something wondrous unfolds. Theôria opens a door into the sacred, whether it's visiting an oracle or participating in a religious cult.
Attending an athletic-religious festival like the Olympics transformed an ordinary spectator, a theatês, into a theôros – a witness observing the sacred, an ambassador reporting home the wonders observed abroad.
It's hard to imagine TV images from Tokyo achieving similar ends.
No matter how many world records are broken and unprecedented feats accomplished at the 2020 games, the empty arenas will attract no gods or genuine heroes: The Tokyo games are even less enchanted than previous modern games.
But while medal counts will confer fleeting glory on some nations and disappointing shame on others, perhaps a dramatic moment or two might unite athletes and TV viewers in an oceanic feeling of what it means to be “kosmopolitai," citizens of the world, celebrants of the wonder of what it means to be human – and perhaps, briefly, superhuman as well.
The ancient Greeks wouldn't recognize some aspects of the modern Olympics.
Vincent Farenga, Professor of Classics and Comparative Literature, USC Dornsife College of Letters, Arts and Sciences
"You dream about these kinds of moments when you're a kid," said lead paleontologist David Schmidt.
- The triceratops skull was first discovered in 2019, but was excavated over the summer of 2020.
- It was discovered in the South Dakota Badlands, an area where the Triceratops roamed some 66 million years ago.
- Studying dinosaurs helps scientists better understand the evolution of all life on Earth.
David Schmidt, a geology professor at Westminster College, had just arrived in the South Dakota Badlands in summer 2019 with a group of students for a fossil dig when he received a call from the National Forest Service. A nearby rancher had discovered a strange object poking out of the ground. They wanted Schmidt to take a look.
"One of the very first bones that we saw in the rock was this long cylindrical bone," Schmidt told St. Louis Public Radio. "The first thing that came out of our mouths was, 'That kind of looks like the horn of a triceratops.'"
After authorities gave the go-ahead, Schmidt and a small group of students returned this summer and spent nearly every day of June and July excavating the skull.
Credit: David Schmidt / Westminster College
"We had to be really careful," Schmidt told St. Louis Public Radio. "We couldn't disturb anything at all, because at that point, it was under law enforcement investigation. They were telling us, 'Don't even make footprints,' and I was thinking, 'How are we supposed to do that?'"
Another difficulty was the mammoth size of the skull: about 7 feet long and more than 3,000 pounds. (For context, the largest triceratops skull ever unearthed was about 8.2 feet long.) The skull of Schmidt's dinosaur was likely a Triceratops prorsus, one of two species of triceratops that roamed what's now North America about 66 million years ago.
Credit: David Schmidt / Westminster College
The triceratops was an herbivore, but it was also a favorite meal of the Tyrannosaurus rex. That probably explains why the Dakotas contain many scattered triceratops bone fragments, and, less commonly, complete bones and skulls. In summer 2019, for example, a separate team on a dig in North Dakota made headlines after unearthing a complete triceratops skull that measured five feet in length.
Michael Kjelland, a biology professor who participated in that excavation, said digging up the dinosaur was like completing a "multi-piece, 3-D jigsaw puzzle" that required "engineering that rivaled SpaceX," he jokingly told the New York Times.
Morrison Formation in Colorado
James St. John via Flickr
The Badlands aren't the only spot in North America where paleontologists have found dinosaurs. In the 1870s, Colorado and Wyoming became the first sites of dinosaur discoveries in the U.S., ushering in an era of public fascination with the prehistoric creatures — and a competitive rush to unearth them.
Since, dinosaur bones have been found in 35 states. One of the most fruitful locations for paleontologists has been the Morrison formation, a sequence of Upper Jurassic sedimentary rock that stretches under the Western part of the country. Discovered here were species like Camarasaurus, Diplodocus, Apatosaurus, Stegosaurus, and Allosaurus, to name a few.
|Credit: Nobu Tamura/Wikimedia Commons|
As for "Shady" (the nickname of the South Dakota triceratops), Schmidt and his team have safely transported it to the Westminster campus. They hope to raise funds for restoration, and to return to South Dakota in search of more bones that once belonged to the triceratops.
Studying dinosaurs helps scientists gain a more complete understanding of our evolution, illuminating a through-line that extends from "deep time" to present day. For scientists like Schmidt, there's also the simple joy of coming to face-to-face with a lost world.
"You dream about these kinds of moments when you're a kid," Schmidt told St. Louis Public Radio. "You don't ever think that these things will ever happen."
A new brain imaging study explored how different levels of the brain's excitatory and inhibitory neurotransmitters are linked to math abilities.
- Glutamate and GABA are neurotransmitters that help regulate brain activity.
- Scientists have long known that both are important to learning and neuroplasticity, but their relationship to acquiring complex cognitive skills like math has remained unclear.
- The new study shows that having certain levels of these neurotransmitters predict math performance, but that these levels switch with age.
Why do roughly one in five people find math especially difficult?
You might blame teaching methods, which some argue explains why the U.S. lags behind other countries in standardized math test scores. You could point to math anxiety, which affects about 20 percent of students and 25 percent of teachers, according to surveys. And there are also medical conditions that make math difficult, such as dyscalculia, a learning disability that disrupts the normal development of arithmetic skills.
But another explanation centers on neurotransmitters. In a new study published in PLOS Biology, researchers explored how the brain's levels of GABA and glutamate relate to math abilities over time in students of varying ages. The results showed that levels of these neurotransmitters can predict students' performance on math tests. However, this relationship seems to flip as people get older.
GABA and glutamate are responsible for regulating brain activity. In the mature brain, GABA is the brain's main inhibitory neurotransmitter, helping to block impulses between nerve cells in the brain, which can calm feelings of stress, anxiety, or fear. GABA is made from glutamate, the brain's major excitatory neurotransmitter that helps send signals throughout the central nervous system.
Researchers have long known that these neurotransmitters play crucial roles in learning, development, and neuroplasticity. That is partly because they are thought to help trigger developmental windows (or "sensitive periods") during which neural systems become more plastic and better able to acquire certain cognitive skills.
"Importantly, sensitive periods vary for different functions, with relatively simple abilities (e.g., sensorimotor integration) occurring earlier in development, while the sensitive period for acquiring more complex cognitive functions extends into the third decade of life," the researchers wrote.
GABA, glutamate, and math
Still, the exact relationship between GABA, glutamate, and complex cognitive functions has remained unclear. The new study explored that relationship by focusing on associations between the neurotransmitters and math abilities, which "provides a unique cognitive model to examine these questions due to its protracted skill acquisition period that starts already from early childhood and can continue for nearly two decades," the researchers wrote.
For the study, the researchers measured levels of GABA and glutamate in the left intraparietal sulcus (IPS) of 255 students, ranging from primary school to college. The participants completed a math test as their brains were imaged. About a year and a half later, the participants repeated the same process.
"The longitudinal design allowed us to further examine whether neurotransmitter concentration is linked to MA [mathematical abilities] as well as predict MA in the future," the researchers wrote. "Crucially, adopting this design allowed us to discern the selective effect of glutamate and GABA in response to natural (i.e., learning in school) rather than artificial environmental stimulation, thus allowing us to test the knowledge gained from lab-based experiments in high ecological settings."
The results suggest that GABA and glutamate play an important role in math abilities, but that the dynamic switches with age. For the young participants, higher GABA levels in the IPS were associated with higher scores on math tests. The opposite was observed among older students: higher glutamate levels correlated with higher scores. Both results held true on subsequent math tests.
Although the study sheds light on how neurotransmitter levels at different stages of development contribute to learning some cognitive skills, like math, the researchers noted that acquiring other skills may involve different processes.
"Our findings may also highlight a general principle that the developmental dynamics of regional excitation and inhibition levels in regulating the sensitive period and plasticity of a given high-level cognitive function (i.e., MA) may be different compared to another high-level cognitive function (i.e., general intelligence) that draws on similar, albeit not identical, cognitive and neural mechanisms," they wrote.