Hey friend,

Ever feel like you're always fighting the current, struggling to find your flow in life?

For years, it felt like I was always forcing everything.

Forcing my emotions, relationships, growth, and where I thought I “should be.”

I saw life as a battle to win and an enemy to defeat… how exhausting!!!

But that’s the dominant Western worldview, woven into our institutions, societal systems, and cultural norms.

Take Western medicine, for example—often focusing on battling diseases with aggressive treatments like surgery and pharmaceuticals, rather than aligning with the body’s natural healing processes.

For me, this "conquer at all costs" mentality led to extreme burnout years ago.

My mental and emotional well-being plummeted, productivity disappeared (I could barely get out of bed some days), and I felt sluggish and lifeless.

This is no way to live! And I knew I needed to make a change.

While the Western world fixates on control, force, and battling challenges, many Eastern cultures embrace alignment with life’s natural rhythms.

And that’s how I discovered the transformative power of flow.

What is the “flow state?”

Flow is the peak state of consciousness.

The flow state, or being "in the zone," is where you perform and feel your best.

Life becomes more fluid and seamless, not a struggle.

In a 1996 interview, Mihaly Csíkszentmihályi, a University of Chicago professor who spent over 25 years researching flow, described it as:

The state we now call “flow” has intrigued Eastern cultures for millennia.

Flow is synonymous with Wu Wei, a Taoist concept meaning "effortless action."

It’s not about passivity but aligning with the universe’s natural flow to achieve results with minimal effort and resistance.

We've all experienced flow—think back to a time you were completely absorbed, with total focus and everything else fading away.

Your sense of self vanished, along with stress and overthinking.

Time either stretched—4 hours felt like 4 minutes—or slowed to a crawl, making everything seem like slow motion.

However you experienced it, your physical and mental performance soared!

Imagine being able to tap into this state more often than not.

What could your life look like in flow?

How would your work change with sharper focus, boosted productivity, and boundless creativity—versus feeling scatterbrained, overwhelmed, and drained?

How would your relationships improve if you were more present, calm, open, receptive, and inquisitive—rather than anxious, on edge, or reactive?

How would your mental and physical health thrive if you escaped nagging stress, overthinking, and chronic fight-or-flight—replacing with relaxation, resilience, cognitive flexibility, and energy?

For me, it looks like:

↘ Getting things done in half the time so I can skateboard, hike, or just chill the f*ck out…

↘ Overflowing with joy and optimism, making life more exciting, abundant, and opportunity-rich!

↘ Experiencing a calm, focused awareness that immerses me in the moment—free from anxiety, not stuck in the past or fixated on the future.

↘ Deepening connections with friends, family, and the wifey… building stronger bonds, and having a damn good time together.

↘ Letting go of stress and overwhelm that once held me back and led to procrastination—now, I go with the flow, discovering paths of least resistance like water.

And I want the same for you!!!

Whatever your greatest desires, flow can make achieving—and truly enjoying—your goals easier and more fulfilling.

Here’s how you can…

Tap into the flow state on demand

1. Set Clear, Achievable Goals

Without a clear objective, you’re just a headless chicken running in circles.

Research shows that people who experience flow often feel in control, and have clear goals. [1]

Define your objective with specific goals. Clear goals sharpen your focus and provide direction.

For example, writing this newsletter has a clear goal: a final draft ready for publication on Saturday (9/7/24).

But sometimes starting with the end in mind can feel overwhelming.

Stress is a flow-state killer…

So, the “final draft of my weekly newsletter” might seem daunting, but breaking it down into:

• Content topic
• Outline
• Research
• Rough draft
• Final draft
• Publish

Makes it much easier to tackle.

Break down your objectives and larger tasks into smaller, manageable steps. Complete them in succession, and the goalpost will move closer.

Each completed step shows progress and keeps you engaged.

Go ahead, and give yourself a pat on the back…

2. Balance Challenge & Skill

There’s a crucial caveat to the first step: to experience flow, your skills must align with the task’s challenges. [2]

A task that's too easy can lead to boredom, while one that's too difficult often results in frustration, stress, or disinterest—all states that block flow. [3]

For example, learning a 360 flip on my skateboard—a kickflip combined with a 360 pop shuvit—was daunting.

Going straight for the full trick was too challenging, but breaking it down into steps (step #1)—mastering the kickflip and pop shuvit, then combining them, and finally nailing the full 360 flip—made it achievable.

Each step was challenging but not overwhelming or boring (who wants to just do kickflips and shuvits all day?), perfectly matching my skill level.

Over time, this approach allowed me to finally master the full 360 flip.

As I progressed, my skills evolved, and found balance through incremental challenges.

Action step: Choose a task that strikes the perfect balance between too challenging and too easy, and level up from there!

3. Minimize Distractions

You can be surer than shit, if you have multiple things vying for your attention, achieving flow will be like trying to catch smoke with your bare hands….

Minimizing distractions is single-handedly one of the most powerful ways to tap into flow.

Here are ways you can reclaim your focus and attention:

1. Practice minimalism by clearing out unnecessary items that clutter your space and mind.

With less clutter, you can focus better on what truly matters.

Plus, cleaning becomes easier, giving you more time for work, hobbies, and leisure.

2. Many focus on physical minimalism but dive into digital chaos the moment they open their phone or computer…

This is where digital minimalism comes to the rescue.

It’s all about cutting the digital clutter—apps, tabs, files, attention-sucking websites, notifications, and more.

3. Stop task-switching: focus on one task until it's done or until a set stop time, especially for bigger projects.

Action items:

• Clean your space
• Eliminate the junk
• Turn off unnecessary notifications
• Remove unneeded apps
• Activate ‘Do Not Disturb’
• Unsubscribe from excess
• Focus on one project or task
• Get to work!

4. Optimize Brain Health

The neuroscience of flow is complex and beyond this newsletter’s scope.

I’ll highlight key components and show how to use nootropics, herbs, supplements, and biohacking strategies to activate and support the neural mechanisms that facilitate flow.

Nootropics (Cognitive Enhancers)

Nootropics are nutrients, supplements, and smart drugs designed to boost brain performance.

They can enhance memory, learning, intelligence, cognitive speed, verbal fluency, focus, motivation, mood, and energy.

During flow, the key neurotransmitters at play are dopamine [4], norepinephrine, and anandamide (Sanskrit for “bliss” or “joy”), all of which boost motivation, focus, happiness, and well-being.

Nootropics that boost dopamine are:

• L-Tyrosine
• Mucuna Pruriens (L-Dopa) [5]
• Maritime Pine Bark

…and since norepinephrine production is a downstream effect of dopamine, you’re feeding two birds with one scone!

Nootropics that boost endorphins—your body's natural painkillers and euphoria inducers (like our beloved anandamide)—include:

• Resveratrol [6]
• Rhodiola rosea [7]
• L-Phenylalanine

Endorphins also help sustain long periods of focus without discomfort.

But it doesn’t stop there—another key to unlocking flow is optimizing the brain wave activity linked to it: theta, delta, and gamma waves. [8]

These brain waves can be hacked with nootropics such as:

• L-Theanine [9]
• Picamilon (B3-GABA) [10]
• Noopept [11]

Start building your own nootropic ‘flow’ stack by combining a compound from each category!

Microdosing Psychedelics

The Default Mode Network (DMN), which is active when the mind is at rest and engaged in self-referential thoughts, becomes less active during flow. [12]

This suppression helps quiet the inner critic and self-doubt, allowing for more immersion in the task.

As the DMN activity decreases, the Task-Positive Network (TPN) becomes more active.

The TPN is involved in goal-directed behavior and external attention, which are critical for sustaining flow.

Psychedelics are top candidates for reducing DMN activity. [13]

But blasting yourself off into a profound psychedelic experience might be counterproductive to your flow state goals.

That’s why microdosing is preferred.

The practice of regularly taking sub-hallucinogenic doses to create subtle cognitive and emotional shifts that enhance day-to-day life.

My top psychedelics for microdosing to reduce DMN activity and enhance flow are:

1. LSD: at 5–15 mcg is the ideal microdose range. Microdosing LSD for me is stimulating and activating without being jittery. I feel deeply aware and calm, with a steady flow of energy, keen observation, and unbreakable focus.
2. Mescaline: I use dried San Pedro cactus for microdosing mescaline because of its availability and legality—at 1-2 grams for a microdose. Mescaline makes my perception crystal clear and everything feels perfectly synchronous.

Biohacks & Mindfulness Practices

While microdosing and stacking nootropics is a great start, the real magic happens when you harness the power of your mind, environment, and cutting-edge neuroscience technologies to flip the flow switch “on!”

Practice breathwork like box breathing (inhale, hold, exhale, hold for 4 seconds each) before tasks to calm your mind and center your thoughts.

Mindfulness meditation is a proven way to train your brain to stay locked in, quickly snapping you back to deep focus when your mind starts to drift!

But hey… I understand meditation can be tough for many. That’s why I recommend getting a neurofeedback device to help you master it.

Neurofeedback trains you to control brain activity by providing real-time feedback on your brainwaves through EEG technology.

By altering your brain patterns, it enhances mental function and emotional well-being.

Today, it’s as easy as wearing a headband that syncs with your phone, guiding you to reshape your brain patterns.

Just like working out strengthens your muscles, neurofeedback strengthens your brain.

With training, you can direct essential nutrients to the brain areas that need them most, boosting your mental power and unlocking your flow state.

Lastly, use music and frequencies to prime your noggin’ for peak performance!

​Brain.fm offers scientifically designed music to boost focus.

Unlike other music that competes for your attention, Brain.fm blends into the background, using rhythmic pulses to enhance concentration and support sustained attention.

It’s crafted to optimize your brain and cognitive prowess!

5. Engage in Activities You’re Passionate About

Tapping into flow starts with doing what you love.

For me, skateboarding has been a passion since I was 11, and at 29, I’m even more into it!

I skate every damn day the weather allows, using flow to push my limits and keep improving.

However, skateboarding is just a sport and artistic expression for me—what I depend on flow for is my livelihood.

Since I love building my own business as a clinical herbalist and microdose coach, flow comes naturally. In fact, I’m deep in a flow state right now because I’m passionate about writing this!

Many people I speak with dislike their jobs, and even if they claim to enjoy them, it often feels more like tolerating than truly loving their work…

You won’t find flow in a job you hate or “tolerate!”

Taking the leap into your passions, rather than sticking to tasks assigned to you, is crucial for doing your best work.

You can’t thrive or truly engage in what excites you if someone is constantly hovering over you with a different agenda.

My final message: Life’s too short not to dive head-first into your passions.

Build your own business in the new economy, leverage social media and other platforms, and serve others by doing what you love.

The flow state will become your default.

My boy Alan Watts puts it perfectly:

Flow is the peak state of consciousness where you excel and feel your best!

These steps, practices, and supplements will help activate, maintain, and prime your brain for an epic flow experience.

With practice, diving into the flow state will become easier and easier.

Eventually, you’ll be able to activate it on demand, like flipping a switch!

So you can crush it in every area of your life—business, relationships, and beyond.

I’m curious—have you tapped into the flow state recently? What connections have you made about how you achieved it?

Got any insights on achieving flow? I’d love to hear them!

Hit reply and let me know.

Thanks for reading and see you next Saturday,

Onjae

References:

[1] Csikszentmihalyi, M., J. Nakamura, and B. Buya. "Effortless attention: A new perspective in the cognitive science of attention and action." (2010).

[2] Harmat, László, et al., eds. Flow experience: empirical research and applications. Springer, 2016.

[3] Bakker, A., and W. Oerlemans. "Subjective well-being in organizations. Teoksessa GM Spreitzer & KS Cameron (toim.) The Oxford handbook of positive organizational scholarship." (2011): 178-189.

[4] Ulrich, Martin, et al. "Neural Correlates of Experimentally Induced Flow Experiences." NeuroImage, vol. 86, 2014, pp. 194-202, https://doi.org/10.1016/j.neuroimage.2013.08.019. Accessed 6 Sept. 2024.

[5] Slominski, Andrzej et al. “L-tyrosine and L-dihydroxyphenylalanine as hormone-like regulators of melanocyte functions.” Pigment cell & melanoma research vol. 25,1 (2012): 14-27. doi:10.1111/j.1755-148X.2011.00898.x

[6] Moraes, Daniel S., et al. "Sirtuins, Brain and Cognition: A Review of Resveratrol Effects." IBRO Reports, vol. 9, 2020, pp. 46-51, https://doi.org/10.1016/j.ibror.2020.06.004. Accessed 6 Sept. 2024.

[7] Lee, Wei-Jing et al. “Rhodiola-water extract induces β-endorphin secretion to lower blood pressure in spontaneously hypertensive rats.” Phytotherapy research : PTR vol. 27,10 (2013): 1543-7. doi:10.1002/ptr.4900

[8] Katahira, Kenji et al. “EEG Correlates of the Flow State: A Combination of Increased Frontal Theta and Moderate Frontocentral Alpha Rhythm in the Mental Arithmetic Task.” Frontiers in psychology vol. 9 300. 9 Mar. 2018, doi:10.3389/fpsyg.2018.00300

[9] Mason, R. “200 mg of Zen.” Alternative and Complementary Therapies, vol. 7, no. 2, July 2004, pp. 91-95.

[10] Abdou, Adham M et al. “Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans.” BioFactors (Oxford, England) vol. 26,3 (2006): 201-8. doi:10.1002/biof.5520260305

[11] Vorobyov, Vasily et al. “Effects of nootropics on the EEG in conscious rats and their modification by glutamatergic inhibitors.” Brain research bulletin vol. 85,3-4 (2011): 123-32. doi:10.1016/j.brainresbull.2011.02.011

[12] Van der Linden, Dimitri et al. “The Neuroscience of the Flow State: Involvement of the Locus Coeruleus Norepinephrine System.” Frontiers in psychology vol. 12 645498. 14 Apr. 2021, doi:10.3389/fpsyg.2021.645498

[13] Gattuso, James J et al. “Default Mode Network Modulation by Psychedelics: A Systematic Review.” The international journal of neuropsychopharmacology vol. 26,3 (2023): 155-188. doi:10.1093/ijnp/pyac074