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THE FLOW RESEARCH COLLECTIVE
EXECUTIVE ATHLETE
CYCLING FLOW TO BECOME AN EXECUTIVE ATHLETE
THE FLOW RESEARCH COLLECTIVE © 2020
THE FLOW RESEARCH COLLECTIVE
TODAY’S GAMEPLAN
1. Overview of Week 32. Breakdown of the Recovery Phase3. Learning to Live Like a Lion4. Maslach Burnout Inventory
THE FLOW RESEARCH COLLECTIVE © 2020
THE FLOW RESEARCH COLLECTIVE
TODAY’S GAMEPLAN
1. Overview of Week 32. Breakdown of the Recovery Phase3. Learning to Live Like a Lion4. Maslach Burnout Inventory
THE FLOW RESEARCH COLLECTIVE © 2020
OPTIMIZING THE WHOLE DAMN SYSTEM
Endocannabinoid System
Respiratory System
Digestive System
Endocrine System
Exocrine System
Sensory System
Lymphatic / Immune System
Muscular / Skeletal System
Cardiovascular System
Reproductive System
Nervous System
Renal System
THE FLOW RESEARCH COLLECTIVE © 2020
THE RECOVERY STAGE OF THE FLOW CYCLE
THE FLOW RESEARCH COLLECTIVE
THE FLOW RESEARCH COLLECTIVE © 2020
PHYSICAL AND PSYCHOLOGICAL ATTACK ON BURNOUT
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BURNOUT PROOFING BY GETTING AHEAD
● Active Recovery● Sleep● Setting Boundaries● Eliminating Rushing● Stress● Anxiety
THE FLOW RESEARCH COLLECTIVE © 2020
THE FLOW RESEARCH COLLECTIVE
TODAY’S GAMEPLAN
1. Overview of Week 32. Breakdown of the Recovery Phase3. Learning to Live Like a Lion4. Maslach Burnout Inventory
THE FLOW RESEARCH COLLECTIVE © 2020
THE FLOW RESEARCH COLLECTIVE
TODAY’S GAMEPLAN
THE FLOW RESEARCH COLLECTIVE © 2020
THE FLOW RESEARCH COLLECTIVE
TODAY’S GAMEPLAN
1. Overview of Week 32. Breakdown of the Recovery Phase3. Learning to Live Like a Lion4. Maslach Burnout Inventory
THE FLOW RESEARCH COLLECTIVE © 2020
WHAT DOES IT LOOK LIKE WHEN WE BUILD THE RECOVERY STAGE INTO OUR LIFE?
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BECOMING AN EXECUTIVE ATHLETE
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USING THE ANALOGY OF THE EXECUTIVE ATHLETE
● Professional Athletes = Majority of Time Training, Small % Competing
● Typical Executive = Small %/No Time Training, 12+ hours per day competing
● We see the same imbalance with holidays and career length
THE FLOW RESEARCH COLLECTIVE © 2020
THE FLOW RESEARCH COLLECTIVE
LINEARITY — THE WAY AVERAGE PERFORMERS LIVEER
FOR
MA
NC
E
WORKLOAD
Continual Working, Energy Expenditure, Stress
High
Low
Low High
Decreasing output per hour of input
Diminishing Returns
Overworking
Time, energy and attention spent working.
THE FLOW RESEARCH COLLECTIVE © 2020
THIS FAILURE TO RECOVER PROPERLY DESTROYS PERFORMANCE
THE FLOW RESEARCH COLLECTIVE © 2020
THE FLOW RESEARCH COLLECTIVE
OSCILLATION — THE RHYTHMIC LIFE OF AN EXECUTIVE ATHLETEY-
Axi
s =
Per
form
ance
/Ou
tpu
t
X-Axis = Time
-3
-2
-1
0
1
2
3
4
0 5 10 15 20 25 30 35
Work, Energy Expenditure, Stress
Recovery
Supercompensation
Microcycle
Performance
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ELITE PERFORMANCE IS A FUNCTION OF THE SKILLFUL MANAGEMENT & MOBILIZATION OF ENERGY
THE FLOW RESEARCH COLLECTIVE © 2020
THE DISTINGUISHING TRAIT OF AN EXECUTIVE ATHLETE
An executive athlete understands that the time in a day is fixed but the quantity and quality of energy available is variable. Energy is viewed as a lever point for performance.
THE FLOW RESEARCH COLLECTIVE © 2020
THE FLOW RESEARCH COLLECTIVE
YOU NEED TO OSCILLATE TO PERFORM OPTIMALLY
PerformanceStress
Recove
ry Stress
Recove
ry
Recove
ry
Recove
ry
Stress
Stress
THE FLOW RESEARCH COLLECTIVE © 2020
THE FLOW RESEARCH COLLECTIVE
THE RESEARCH BACKS UP OSCILLATION
Stress + Recovery = Adaption
PERFORMANCE
STRESS
REC
OV
ERY
ADAPTION
THE FLOW RESEARCH COLLECTIVE © 2020
THE FLOW RESEARCH COLLECTIVE
EXECUTIVE ATHLETE
The Question: How Do We Deploy The Recovery Stage, Live Like an Executive Athlete & Oscillate Through Life?
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MASTERING THE LIGHT SWITCH OF LIFE
THE FLOW RESEARCH COLLECTIVE © 2020
Dr. Huberman — ALERT & CALM OR ASLEEP (OR IN FLOW)
THE FLOW RESEARCH COLLECTIVE © 2020
THE FLOW RESEARCH COLLECTIVE
Active Recovery
Energy Expenditure
No man’s land. The Grey zone. Half working.
Neither fully on, nor fully off. MUST ELIMINATE
Most people live in this zone.
MAKING YOUR WORK BINARY & ELIMINATING THE GREY ZONE
THE FLOW RESEARCH COLLECTIVE © 2020
THE FLOW RESEARCH COLLECTIVE
TODAY’S GAMEPLAN
1. Overview of Week 32. Breakdown of the Recovery Phase3. Learning to Live Like a Lion4. Maslach Burnout Inventory
THE FLOW RESEARCH COLLECTIVE © 2020
“YOU’RE NOT A CANDLE. YOU CAN’T BURN OUT” — WRONG!
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DEFINING THE BURN
Burnout is a prolonged response to chronic emotional and interpersonal stressors on the job, and is defined by the three dimensions of exhaustion (overwhelming exhaustion), cynicism (cynicism and detachment), and inefficacy (a sense of ineffectiveness and lack of accomplishment).
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MEASURING THE BURN
• Maslach Burnout Inventory• Globally recognized as leading measure of burnout• Validated by 35+ years of rigorous research• Used in 88% of burnout research publications (Boudreau,
Boudreau & Mauthe-Kaddoura, 2015)• Measures burnout as defined by the World Health Organization
(WHO)• Stacked with Areas of Worklife Survey (AWS) to understand the
cause & remedy
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EXERCISE: TAKING YOUR TEMPERATURE
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ENJOY THE RECOVERY!
THE FLOW RESEARCH COLLECTIVE © 2020