This 4-Step Focus System Will Make You Unstoppable

This four-step system unlocks insane focus on command.
Visit www.flowstate.com to sign up for my upcoming book.
ABOUT ME
Rían Doris is the Co-Founder & CEO of Flow Research Collective, the world’s leading peak performance research and training institute focused on decoding the neuroscience of flow states and helping leaders and their teams unlock flow states consistently. Clients include Accenture, Audi, Facebook, Bain & the US Airforce.
Along with being listed on Forbes 30 Under 30 Rian's thought leadership has been featured in Fast Company, PBS and Big Think and he hosts Flow Research Collective Radio, an iTunes top 10 science podcast.
Rían is also the Executive Chairman & Owner of Consulting.com. On the side, Rian does some angel investing in health and performance companies like Levels Health, Neurohacker Collective, The Way & Myodetox.
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Rian holds a degree in Philosophy, Politics & Economics (PPE) from Trinity College Dublin, an MSc in Neuroscience at King's College, London and an MBA. Rian is currently pursuing a PhD at the University of Birmingham-focusing on how flow states affect perceived meaning in life.
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Prior to co-founding Flow Research Collective with Steven Kotler, Rian worked with NYT Bestselling Author Keith Ferazzi, and 12X NYT Bestselling Author Dr. Dan Siegel, distinguished fellow of the American Psychiatric Association.

[@riandoris]

Get the FREE One-Month Day checklist here: www.flowstate.com/onemonthday Rían here. Thanks for watching! Turns out, achieving that "in the zone" feeling isn't random. It's a cycle with four phases. With the science-backed techniques in this PDF, you can master entering and exiting the flow cycle several times a day to exceed a month’s worth of work in 11 hours.

[@joeycusack8314]

Can’t wait to read. Any idea when it’s likely due out?

[@AdrianMark]

Quite possibly the most valuable video I've watched on KZbin. Keep pushing this boulder up the hill Rian, your message will without doubt, be well received when you get there.

[@riandoris]

Thank you for your kind words, Adrian

[@maxdrvn]

this is a million sub channel in a matter of months

[@serinadelmar6012]

@@maxdrvnwithout doubt.

[@xdgamingz6960]

Sisyphus moment

[@Rahulsaini-fc1pv]

Wow. Since this is most valuable video, can you be more specific what value it has added to your daily life?

[@Net_Flux]

I believe these are the types of topics which must be taught in school itself. Thanks for your work.

[@riandoris]

You are welcome!

[@50shadesofskittles9]

They won't do that. The education system wants you to remember info not be creative. It's a system of control, to funnel people into working for others, mainly corporations.

[@ReapingTheHarvest]

School is for brainwashing and enslavement.

[@pgul6272]

1-25m work 2- 10m do nothing stare at a wall 3-work harder 45m 4-brake 15m Repeat

[@kyujeans1]

00:00 Flow States are part of a four-stage cycle 01:19 Meditators experience relaxation response, while extreme athletes achieve seemingly impossible feats. 02:48 The flow cycle can be used intentionally to drive oneself into the Zone every day with consistency. 04:14 Struggle phase is necessary to experience flow 05:34 Flow State: The process of achieving optimal performance and creativity. 06:52 Flow State clears allostatic load and promotes recovery 08:17 Flow cycle helps in achieving productivity 09:35 Engaging in the struggle is the hardest part of the flow cycle to master.

[@lucasleinweber9629]

too much yapping

[@kyujeans1]

@@lucasleinweber9629 i am the mayor of yap city

[@The_Stoic_Philosopher]

@@lucasleinweber9629yes, he is talking too much it’s very hard to sustain this information

[@username-bc8gr]

@@lucasleinweber9629this is a rubbish summary

[@MyCorrectOpinion]

@@username-bc8gr It was made with Merlin AI

[@antoforelle]

I think he likes surfing 😂

[@mustbecome]

Those who have researched Flow properly understand THIS critical truth about reaching a flowstate: To be in flow, you must pursue something that is just out of your current abilities. Too hard = Anxiety Too easy = Boredom. Thank you for the great video Rian.

[@primemode]

yup! maintaining challenge skill balance!

[@mustbecome]

@@primemode You got it dude

[@The_Real_Dream_Chaser]

agree!

[@riandoris]

Well said!

[@prajwalshivgan2847]

​@@primemodeyes , the sweetspot

[@Tekerowww]

This video is straight up gold, thanks for all the knowledge

[@scottromsey4214]

I can honestly say that your videos are so of tbe most insightful, valuable and self developing content I've managed to find. Keep up the incredible content. I make comprehensive notes from each video and Ive seen such an incredible difference in my life in learning about the flow cycle and how to tap into it during the course of my life. You've made a dramatic difference in my life.

[@riandoris]

I appreciate your kind feedback!

[@liamitalia7688]

I didn't realise how much I needed this video thank you

[@AbhishekSelvakumar]

Thank you Rian for tapping into Ancient Indian wisdom to explain Flow Focus. The flow states have been written in Yogic Indian literature over thousands of years ago in the form of Hollotropic breathing etc. Great to see our society engaging in ancient knowledge.

[@nvoxwesss]

really underrated for the significance for it's topic. As a guy who has attention-span problems, this really helps my situation. Thank You

[@freak7053]

I was in a flow state watching this, so focused! the delivery of the speech is flawless

[@areafiftygames623]

same

[@lol-em6bj]

unfortunately passive flow is what you experience while captovated by technology not actual flow

[@godxtan6416]

This video helps me a lot, I was figured out struggle and release but i was unaware about other two flow and recovery, i was thinking "what am i missing it".Thx buddy you added value in my life❤

[@JacquelineFierro939]

I’ve watched many videos on the topic of flow , this is the best explanation by far I’ve seen 👏👏👏

[@deepanshusingh9919]

Dang! This video totally cleared up a bunch of stuff I've been low-key wondering about for years. I got some awesome data points that I wanna dig deeper into. Thanks a lot! ❤️

[@riandoris]

Most welcome.

[@shrutibhattar3762]

Hey Rian, thanks man so much for explaining such a complicated concept extremely well and yet it such a way that’s easily understandable manner. Also how you related it with the relaxation of Shavasana was really commendable. I was really looking for something like a process to understand and get into flow and this video has just put and end to my search. Thank you so much once again .

[@halseysterlver5189]

wow. This video is interesting, I never saw struggle as the pathway to the flow state, always as an obstacle between it. You're right, the reason I struggle is because I am trying to go into the state, if i wasn't entering that zone, I wouldn't feel struggle/stress at all. Thankyou!!!

[@harshjoshi5242]

That was in front of me all the time but you made me recognize it. Thanks ❤

[@suhailgulzar9422]

This instructional video is of the highest caliber. I have gained a great deal of knowledge from it, and I encourage you to continue producing such high-quality content. Your efforts are deserving of far greater recognition.

[@riandoris]

Wow, thanks!

[@777wolf77]

Quite exciting to see a human explaining how to flow like a god. Thanks for the masterpiece.

[@jacopochiari4051]

This channel is a game changer. High quality information, excellently put together.

[@riandoris]

Much appreciated!

[@oll5668]

I always used this feeling of pain or uncomfortableness that I feel when I start something to know if I'm on the right track, and always persevered through the pain, I guess I was doing the right thing. Thanks for the video.

[@riandoris]

Thanks for sharing!

[@akioasakura3624]

the best flow video on youtube tysm for ur vids sir

[@successprotocols]

The info is extremely valueable, and the editor has done the perfect of job with pacing & catching attention - watched full video without skipping a second

[@riandoris]

Appreciate the support.

[@sabianf]

Thanks for sharing this video, Rian. The more I learn about your and Steven's flow model, the more similarities I see between it and gamification (Atomic Habits, etc) in terms of anchoring reward to struggle and building this into a habit/cycle.

[@AmirYoucefDAANE]

this is by far the best video on this subject . quick , simple and efficent thanks a lot

[@riandoris]

Thank you for watching!

[@kumokingtv]

HOLY SHMOLY, this is some serious gold! Wow, I was wondering why pairing up walking to and from the café and then sipping my cold brew right as I sat down for work, made it so much less of a struggle. Thank you so much for this!

[@riandoris]

Most welcome.

[@contentcreator2311]

Thanks for the breakdown! I really hope you'll touch upon the "getting started" part in your future videos. It really is THE ultimate struggle to start...

[@riandoris]

Thank you for watching!

[@abderrahmanesahraoui3603]

thank you bro love your videos

[@Lowlevelguy_offcial]

Soo... Finally found out why I can formulate a business plan to get rich while showering...

[@khadijah830]

no wayy! that’s whyyyy aku asyik banyak reflect lepas solat!!!

[@neillunavat]

this video is invaluable. I wish i had watched this months ago.

[@markellybonny6612]

You have to let things go to and sometimes you have to stay calm and when you're prayin you feel it too, I sometimes feel the flow too

[@larserkelens1645]

im watching this in class while the teacher is yapping about some frigin bridges my concentration is on my max

[@Njingahere]

I am doing the same i have ADHD so this video is useless to me

[@lennoxlabel]

I watch an obscene amount of YT and know when I see something amazing. So I want to congratulate you on this channel. I don’t know if you have a full team behind this, but the video/audio editing, script, story telling, captivating approach to education, is incredible. Well done, this channel is going to go crazy. If people didn’t know about Flow…. They will soon. Look forward to the next one!

[@blessedbells]

I hope watching 'obscene' amount of YT is paying you in great ways in life and i hope you have an interesting life offline otherwise you are missing the whole point , bless ya!

[@lennoxlabel]

@@blessedbells Thankyou blessedbells it sure does, I learn a lot - then I share it to the world through my platforms and put it into practise everyday.

[@ABC-jq7ve]

I agree. I’ve went through a lot of the self help guys on here but Rian is different. I would say he is the Andrew Huberman for productivity

[@riandoris]

Wow Thank you.

[@ABHEEeeee]

I've experienced flow state many times while playing badminton I like to call it awakening

[@itsShadowmonarch]

4:15 that's what happened when i get advanced calculus, now i can solve it.. Thnxx mann, i am following ya!

[@mohamedelbaz-hu2wv]

This video was very informative and helpful. I learned a lot about the flow cycle and how to use it to improve my focus and productivity. I especially liked the tips on how to enter the struggle phase, which is often the most challenging and frustrating one for me. I also appreciated the examples and exercises that the speaker gave to illustrate each phase. Thank you for sharing this valuable knowledge with us.

[@riandoris]

You're so welcome!

[@KuraiCrys]

fun thing, a while ago when i would enter flow state, sometimes id realize that im in it and that would snap me right out of it, so i eventually learned how to realize im in flow state without interrupting it very cool 👍

[@newworldcrypto5336]

Amazing video!

[@sophiashekinah9872]

I LOVE this! How DELIGHTFUL to learn that struggle leads to flow!

[@MikeTheLast]

Flow is amazing, in dodgeball i was able to pull craziest looking dodges just thanks to it

[@faker530]

this is such a great breakdown of this topic , thank you so much

[@riandoris]

You're so welcome!

[@TheZGALa]

So good. I am so grateful to have come across your iterations of this work at this time, as I am working on my own book, The Shift, and I consider understanding this Flow Cycle to be an important key to self mastery. Great video! Thank you.

[@quantumpotential7639]

I so need this book!!! When is this Shift coming out and where do I order? Here's some potential flow copy you can use to help promote and market this game changing masterpiece that will change the world. "When the Shift hits the fan, be prepared to be BLOW people / your customers away" "When you need to get your SHIFT together .. "Get Your Fricking Shift Together" I have more, but I'm suddenly out of flow 😔 Now do you see? I need to get my SHIFT together .. And without this book, I can't!! 😔 Thanks

[@TheZGALa]

Thanks! That made me laugh out loud. Presale coming soon! @@quantumpotential7639

[@user-jj8zk6vu5d]

Thank you for sharing this Your knowledge changed my life forever.

[@riandoris]

You are welcome.

[@spikeytortle595]

Im a minute in and this has taught me more than school

[@parthdudani8429]

I LOVE YOUR WORK Rian! Your message and videos are easily one of the most helpful ones EVER!!! I am aspiring business owner myself and it'd be an honour to meet you someday and collaborate with the Flow research collective! I share your videos with my friends and family regularly and will keep doing so in the future!! Thank you so much for making this priceless information so accessible for all! I hope your channel gets much more than millions of views that it undoubtedly deserves! P.S.: Absolutely love the editing and the visuals too!

[@riandoris]

Thank you for watching!

[@rbluejazz94]

Channel is going to blow up, been looking forward to your new releases .

[@riandoris]

Thanks! 😊

[@faouziayoube]

thank youuuuu

[@IFYOUWANTITGOGETIT]

This was excellent! Great illustrations! Thanks! Keep it up! You’re going to blow up soon!

[@riandoris]

I appreciate your support and viewership!

[@TheKalhamma]

Amazing video... I learned a lot.. thank you!

[@maarshalps7315]

1 struggle - stress, u feel useless and don't stop it. 23mins takes to get into focus. 2 Release - boring break, 10 min 3 Flow - Mind takes over 4 Recovery - active break Before - Starting to struggle or avoiding never lets you into this cycle

[@hkjdfvabe5256]

Could you please explain why I have to "release" after getting into a state of focus? Wont that just disrupt it?

[@IanGW2005]

@@hkjdfvabe5256my take/opinion of it is kind of clearing the brain of the struggle while not stimulating it doing something else, hence why you should partake in a “boring” activity.

[@phoenixj1299]

Flow state was a normalcy in ancient india. Later east and south east china adopted it and followed the practice of being in the state of flow everytime through practices like zen meditation etc.

[@user-fh5gw6cm7i]

great video, I only watched one video and i subscribed. I totally get what you are talking about, this is exactly what I need in my life I am always working too many hours and struggle with fatigue and non-productive days - thanks so much for sharing, I will be using this every day from now on, this is a massive ha ha moment for me to move forward with more certainly in my daily workflow activities. thank you, thank you

[@riandoris]

Awesome! Thank you!

[@WW_Studios]

Been loving your channel!! Thank you so much for these vids!! Keep it up :) Leon Hendrix just... with new vids lol

[@riandoris]

Glad you like them!

[@laurarubinsteinmedium]

Is so cool to discovery that I was doing this naturally, but now that I understand the why is easier to use ♥ thank you

[@riandoris]

You're so welcome!

[@AlonCooperMusic]

Amazing. Thank you for this!

[@riandoris]

Most welcome.

[@navjotsinghdhiber3454]

Thank you. Your video has put my life experiences in words

[@riandoris]

You are so welcome

[@Outofofficeguy]

Amazing movement session brother 💫🏌🏿

[@phoenixj1299]

outstanding video

[@aspect_richmindset]

It's like "Practice and Practice until you Improve"

[@mayharmon6948]

Wonderful content. I would ask how one knows the difference between struggle caused by an ineffective method of learning and/or working, and struggle that is a genuine result of challenge. Certainly one needs to be on the lookout for the pain we get when we just don't approach things correctly.

[@bobbyprashanth]

Any challenge,the scalable or not is determined once you take a plunge into it

[@user-vh1tb8ch2u]

It’s crazy, as a gamer I’ve been using the flow cycle to be the best I can be at a game for yeeeaaarrrsss, and I’ve never noticed! :0 XD

[@sandyer.]

I can relate but I think I do it wrong because I just zone out, but still have a pretty fast heart rate, so I needa improve.

[@willia_mbrown]

What a video. The value is insane!

[@riandoris]

Thanks! 😊

[@mamozanettin]

Amazing video as usual!

[@riandoris]

Thank you for watching!

[@LiauJustin]

Excellent video, already becoming addicted to your content after two videos

[@riandoris]

Glad you like them!

[@mcee555]

Wow, wonderful explanation! I've watched all of your videos, this one really broke down the whole flow cycle in a simple step-by-step way. Thank you for sharing! I have one question - how long should one flow cycle last from start to finish? I know you said that 4-5 hours is the max we can work in flow state in a day. Does that breakdown to two 2 hour flow cycles (including struggle and recovery phase)? I'm a little confused...

[@riandoris]

Awesome, thank you!

[@null3752]

i thought it was a video about focusing a camera

[@Erin-Thor]

Who focuses anymore? 😂 Autofocus is everywhere!

[@uchiha_madara4091]

💀

[@biyasmondal3336]

When a photographer tries self improvement methods :

[@AbdullahJahangirr]

Literally every single of the video is life changing

[@riandoris]

Thank you for watching!

[@sakedo_edit]

this anime seem chill fr

[@josemarialaguinge]

Great video man.

[@riandoris]

Appreciate it!

[@macinasjianlester2478]

the thing about i want to do with flow state is to do it like standing, maintaining balance is just in the back of my head, if i can do that then my stress can be fun

[@ChamaneKing]

i love you so much !

[@cursed-blinders7765]

What a great video, never expected someone to research on flow state and that flow state has a cycle. But I wanted to know how much time will it take to activate flow and how much time will the flow stay activated(for bettet time management)(please answer)

[@DiproM08]

We are not supposed to interrupt ourselves during the struggle phase as it resets the flow cycle, but that's exactly what the release phase is about: diverting your attention from the task at hand. How do we know when to go (or when we have gone) from the struggle phase to the release phase? Also, how is it that the Release phase, which is essentially an interruption from what you're doing, helps you attain Flow State, while any other interruption before the Release phase (during the Struggle phase) resets the flow cycle?

[@dluxajalt]

Big words

[@SuccessForeverAstrology]

You did a great job with this... Well done 🎉

[@riandoris]

Thank you 🤗

[@50shadesofskittles9]

I used to smoke weed. Was super easy to enter the flow state.

[@LevelingUp7]

Euuhh, this is the type of content i would actually literally pay banks to learn about and u guys doing it for free? U guys are legends!!

[@riandoris]

Thanks for watching.

[@LevelingUp7]

​@@riandoris Cannot not watch your videos! With pleasure!

[@rishikeshpandey6484]

Really informative, thanks man.

[@riandoris]

You are welcome.

[@phoenixj1299]

Dharana (one step lower than the state of meditation/Zen) is required to be in the state of flow. Meditative state or zen state is an advanced state where people can naturally stay in the flow state for extremely longer period of times and direct these flow state in every aspect of life.

[@andrewfierce2703]

happy i’m here so early. This channel is going to rocket 🚀

[@riandoris]

Thank you for watching!

[@reversal5504]

Being a trickster to your brain is like for example you are being comparative about your different situations to focus more stress deduction.

[@natashkeplaatjies741]

Most valuable and amazing and most informative video on flow.

[@riandoris]

I appreciate that!

[@ferbadogan]

Amazing infooo but many minutes should you wait before the release state? And between recovery and struggle?

[@timattracts]

Amazing video, thank you i

[@riandoris]

Most welcome.

[@notdarkfps]

Very interesting 🤔

[@story_teller4268]

Can you tell us how to know when to relax after the struggle and how it happens in the real sense do i experience flow right after relaxing or do i need to struggle again

[@rogierroelvink9154]

@riandoris, any chance you can create a version of this for say 11-12 year olds? I love this, and was wondering how could I teach this to my kids, which then meant can it be taught to kids full stop? Hence the question.

[@vera.veritas]

I love this. I’ve been following FRC since it’s beginnings. I’m still in struggle mode financially. Really can’t figure out how to move to the next stage yet so I never had the money to join their programs. These yt videos are next level and I love them and figuring out how to apply them on my own life and work. But I keep bumping into that boulder metaphor and it takes me straight to Sissifus’s story and that takes me to a bad place. Why are moving boulders from one side of hill to the other? My mind refuses to let that go and now it’s just bugging me. Please consider using metaphors that flow a bit better. Other than that thanks for everything 😺🖖🏽

[@riandoris]

Thank you for watching!

[@Tonio.shorts]

stay in flow

[@nourkhoueiry6169]

It's safe to say I'm obsessed. Though, I'm still unsure of the technique; lets take an example where I'm applying flow to studying: 1. Start studying 2. After approximately 30 minutes, engage in dopamine deficient exercises (staring at the wall) 3. Back to working in flow 4. Recovery is that right or did I mess up somewhere. Thank you, I would appreciate your help Rian.

[@nourkhoueiry6169]

I'm also unsure when should I move from struggle to release. and then from release to flow.

[@zentuxbg5196]

I'm bout to flow...

[@NoGymNeeded]

Train. Mind, body, spirit and visualization. Link your Body to your mind once your body and mind meet in the middle of situational reality and then create a realistic ideological imagination where productivity can happen.

[@user-xc2yr8yp4v]

The cycle of flow here is the masculine avenue. This process for me is more about practice in contrast to struggle. The verbiage here is the over blown masculine psychedelic hyped mind state. 6:51

[@sol98984]

Mr.Doris, i have a question. how do i actually apply these to my daily life. say i want to study. i would like to be in the state of flow. with your informarion, i would have to struggle with my studies, release(i dont get the release part to apply to daioly life) , recover from the hard work and repeat? is that the correct way ? and please explain to me the release part that i have to do phisically. i get your point but i dont know how to do it( im slow)

[@hkhj139]

This really really works, stealing fire 🔥 made me your fan

[@riandoris]

Thanks for watching

[@tom.bettenhausen]

legendary content bro

[@riandoris]

Thank you for watching!

[@badlydrawnslide2109]

cant believe that productivity is now a slang word