Zero to Dangerous - Workbooks

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Bedtime Flow and Wake-Up

Ample evidence has shown that adults perform best on this sort of thinking during the mornings. When we wake up, our body temperature slowly rises. That rising temperature gradually boosts our energy level and alertness—and that, in turn, enhances our executive functioning, our ability to concentrate, and our powers of deduction. For most of us, those sharp-minded analytic capacities peak in the late morning or around noon. ~ Daniel Pink

Table of Contents

Link to Video Modules

Link to Related Slides

Key Takeaways

1. Morning Flow

2. Afternoon Flow

3. Evening Flow

4. The Underlying Principles

Exercise- Map Out Your Power Hour

Three Morning Routine Varieties To Experiment With

1. Map it all, in detail, hour by hour.

2. Paste below for feedback.

Lesson Resources

1. When, By Daniel Pink

2. Circadian Rhythms in Attention, By Valdez, P., 2019

3. Master Your Sleep & Be More Alert When Awake | Huberman Lab Podcast #2

4. No interference of task complexity with circadian rhythmicity in a constant routine protocol, By Van Eekelen, A., Kerkhof, G., 2003

5. Circadian rhythms in cognitive performance: methodological constraints, protocols, theoretical underpinnings, By Blatter K., Cajochen C., 2006

6. Tweak Your Calendar as Needed So Long as You’re Meeting the Following Thresholds:
1. 3+ hours of protected time for flow (ideally 6+)
2. No incoming stimuli whatsoever
3. PP Basics—mindfulness, gratitude, fuel, exercise, hydration
4. Leveraging Flow Cycle To Push Through Struggle
5. Leveraging Flow Triggers—Clear Goals, C/S Balance, Feedback etc
6. Surfing Your Energy Rhythms With Breaks
7. Batching Busy Work
8. Completing Task Sequentially
9. Avoiding Reactivity
10. Protecting Attention Ferociously
11. Staying Embodied
12. Deploying Power Down Ritual
13. Recovering Effectively
14. Meeting Social Needs
15. Winding Down Pre-Sleep