And 'Flow' is an optimised state of consciousness where we feel our best and we perform our best. The research says there are three tools you can reach for. Gratitude has really precise impacts on the brain and anxiety. I like to write down 10 things that I'm grateful for, and I write down each one three times. Gratitude is literally you're just pointing out to the brain things that have already happened, that are good. And it tilts this ratio, so we're taking in a lot less negative stuff. This, by the way, lets more novel stuff come through. Gratitude can work as a 'flow trigger' that way. The second one is mindfulness - 11 minutes a day of mindfulness practice. You know, follow your breath, focus meditation basically, is enough to really calm down your nervous system, make you less emotional-reactive. Your third option is exercise - 20 to 40 minutes worth of exercise is enough. And if you're exercising for mental hygiene, right, for cognition, and I wanna get into flow, you wanna exercise until basically the voice in your head gets really quiet and your lungs open up. Both things happen because there's a global release of nitric oxide, it's a gaseous, signalling molecule that's sort of everywhere in the body. One of the things it does is it flushes stress hormones out of your system. It'll reset the nervous system, sort of back to baseline, back to zero.