• What is Flow? Unpack the nuances of altered states. (Hint: it’s a cycle, not a light switch) Once you understand the four stage cycle you can stop trying to catch lightning in a bottle, and learn how to build your very own tesla coil.
• Your Flow Biographical Review - Understand your unique relationship to flow, because no two of us are alike, and there are no one-size-fits-all solutions. Remember: N (the experiment group) = 1 (AKA: You!)
• Flow Biography Pattern Analysis - Identify your physical, mental and social flow triggers, to design your environment around what works for you. Flow isn’t a fixed location, it’s more like a zipcode. And what is happening in your body, mind, and environment directly shape how you get into it, and how you hang onto it once you’re there.
• What’s Your Learning Style? Because if this was just a hustle/grind/biohack/affirm-your-way to-success course, we probably wouldn’t be teaching it! The catch with a Flow based program is it can’t draw from expendable motivators like guilt and vanity. It has to come from the love of the game. It has to be joyfully self motivating, AKA “autotelic.” Set up your optimal learning plan to ensure the habits and practices that actually work for you.
• Flow Truth Free Write - Leverage overnight delta and REM cycles of your unconscious processing to generate insights and start every day three steps ahead. We often know the answers to our questions, it just takes the right prompts to uncover them.
• Active vs. Passive Recovery - There’s a huge difference between these two, and knowing the difference can save your bacon! We often get so frazzled and burned out we lose the juice we need to recharge the rest of our lives. Learn how to take micro-moments, even when you’re flat on your back fried, and build them into bigger wins. (Think yoga or a standup paddle vs: Netflix and a cheesecake).

• The Challenge-Skills Equation - Engineer the optimal balance in your work and life. Flow doesn’t come through taking on too much or too little. (If it was that easy, wouldn’t we all be doing it already?) Learn to balance the two and harness the magic of the Flow Channel––the sweet spot down the middle where things are hard enough to be novel and challenging, but not so crazy that they overwhelm.
• The 4% Rule - - Why focusing on incremental improvements is more effective long term and how to harness just one hour (1/24= 4%) to optimize the other twenty three each day.
• The Flow Cycle - How to shift your attention to increase your chances of flow (and why binary on-off state shifting doesn’t work).
• Group Flow and the 300% Boost - Choose your own adventure social experiments to bring about more coherence. Flow in isolation is only so rewarding. Flow together is twice as fun. Flow with friends, making it happen for each other? Triple your fun!
• Multi-Perspectival Awareness - Step outside yourself to refine your perspective. When you cross-reference other people’s reality, you get a clearer picture of the whole. Plus, it takes a load off those relentless Inner Critics and our pesky Default Mode Network. Step outside your Monkey Suit, (it’s way cooler in your birthday suit ;).

• Flow Triggers: Rich Environment - Your environment can support (or thwart) high performance. Learn what prompts creativity and what prompts distraction to dial yours up (turns out, all those social media algorithms might not have our best interests in mind… who woulda thunk?)
• Rich Environment: Self Reflection - Assess your environment's impact on your body and brain and learn to tweak your world to “make you more accident prone” for Flow states.
• Radical Novelty Assignment - A set of choose-your-own-adventures to boost novelty (leveraging dopamine is an essential ingredient in flow states). We’re not just hardwired for the pleasurable, we’re incented to seek the new. Here’s a cheat sheet from mild to spicy, to change things up!
• Big Nature Assignment - You’ve probably read about the Japanese practice of “forest bathing” where scientists have now proven the positive effects of kicking it in the woods. Well, turns out, 99,000 years of human culture took place smack dab in the middle of wild nature. We are hardwired for sunsets, sunrises, cold, heat, water, mountains, trees, vistas and views. #adoptyourspot. It’s the secret to feeling grounded in an unrooted world. This assignment helps your survey your natural assets and nudges you to weave them into your life a little more.
• Simplified Self Assignment - Peak states, by definition, let us step outside our waking selves (think, Inner Critic, default mode network etc). Once you let go of your narratives, you get to glimpse what Zen teachers call the Simple Self––unconcerned with keeping up appearances, and uncluttered with nervous chatter. It might sound esoteric or romantic, but really it’s not. Just simple peace and quiet, and an embodied sense of Home. (and it’s way easier to get to than most folks assume).

• Flow Triggers: Deep Embodiment - There’s never been a more disembodied generation of humans to ever live, than us right now! That’s the bad news. But the good news is that returning to our breath, our center of gravity, our arms and legs, balance and rhythm, are all massively impactful. Learn to return to embodied cognition, and your “intellectual cognition” gets much simpler.
• Flow Genome Matrix - This is one of the most powerful and deceptively simple tools we teach––the knobs and levers behind altered states of consciousness. Demystify your own physiology and simplify the domains of neuroscience, physiology and psychology. TL;DR Consciousness is programmable, and this map shows you how.
• Deep Embodiment: Self Reflection - Assess your embodied cognition. We know what gets measured gets managed––so treat it like a scorecard and actually name what’s working for you and what’s not.
• Embodied Cognition Assignment - Action steps to build physical capacity, and increase your non-intellectual learning. This might be one of the more fun assignments of the course. Get into your body, feel it, move it, groove it, and build range amongst what you can do! 
• Intrinsic Motivation Assignment - Action steps to boost motivation & spontaneity, and how to make them effortless. We won’t say too much about this one yet, (cause spontaneity and planning don’t go hand in hand) so you’ll have to wait and see ;)
• Hedonic Engineering Assignment - Action steps to increase your range of non-ordinary states in productive and sustainable ways. That’s our technical way of saying, “here’s your chance to get lit and write it off as pro dev. Have fun (and be safe ;)”

• Flow Triggers: High Consequence - How raising the stakes can raise your game. Without accountability, change doesn’t happen, and you didn’t come here to stay the same, did you?
• High Consequence: Self Reflection - Assess your level of self/work/world feedback. Aside from this course, can you map the responses you’re getting to your actions?
• Instant Feedback Assignment - Action steps to tighten your feedback loops to get more done. After Action Reviews (AAR’s) didn’t become standard practice for almost every emergency response organization in the world for no reason. We learn best when we assess.
• Peak Arousal Assignment - Action steps to heighten your awareness (and how to get comfortable being uncomfortable). If you’re not careful, you could be unintentionally training your arousal to come from notifications, digital distractions and news cycles rather than true meaningful experiences. Learn to hone real awareness, not surface level reaction.
• Mortal Stakes Assignment - Understanding the value of "death practices (and acknowledging the fleeting preciousness of life). None of us are getting out of here alive, so let’s honor that and practice “dying before we die” so that we can live a little more fully while we’re here.

• Accessing the Present - The “Power of Now” is a slippery fish to pin down. But really, either you’re in it (and nothing needs to be said) or you’re not (and no amount of talking is gonna change that fact). Instead, learn how to catch yourself drifting into Past or Future, and both a mental and physical method to drop you back into the Present.
• The Power of Now Unpacked - Uncover your "time-signature" to navigate more effectively through your day (and a cheat sheet for shifting perspective into the now).
• Radical Gratitude - Here’s a flow tip that could save your life (or at least years of futile searching) The Deep Now where Flow (and most other good things in life) happens is available at all times. But we kick ourselves out of this endlessly rich present moment anytime we decide, consciously or not, that this moment isn’t enough. It’s too hot or cold, lame or cringey, tired or wired, you name it––we’ve judged the Now and found it lacking, so off we go hopscotching through the timescape into Perfect Past and Fantastic Futures where we’re convinced it was, or is gonna be better. But Gratitude, radical appreciation for the Full Catastrophe of Life, as it is, where it is, when it is, is a secret trick to change your experience.
• Beware the Endless Peak Moments Fantasy - It will get you everytime. The first 20% of any new biohack, workshop, substance, or festival will likely deliver 80% of the growth. If we go chasing the endless ups after those quick hits, we’ll almost always lose faith with the inevitable downs. Instead learn frameworks for pursuing mastery over time that protect you from the Shiny Object Syndrome.
• Graduation & Next Steps - Integration and support towards a lifetime of integrating human performance and peak states practices. And, how to make the most out of the firehose of skills you’ve just added to your arsenal, in a way that leaves you feeling fully alive and ready for your next adventure.