FLOW DOJO

CHECKLIST

WITH Rían DORIS

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CONTENTS
FLOW DOJO PRINCIPLES 001
Flow Dojo Blueprint
001

Flow Dojo
002

Principle 1 - Suppression
003

Principle 2 - Anchoring
003

Principle 3 - Focus
003

Principle 4 - Friction
004

Principle 5 - Disruption
004

Principle 6 - Flow 004

FLOW DOJO CHECKLIST 004

Workstation
005

Clutter Management
005

Ergonomics
005

Tech and Gadgets

006

Furniture and Aesthetics

006

Optimize the Space

007

Reset the Room 007

 Flow Dojo Blueprint
Monitor at eye level

Hue changing light

Window blinds

Inspiring view

Laptop

Noise cancelling

headphones

Laptop stand

Wireless keyboard

Wireless mouse
Indoor plant
Window

Natural light

Water bottle

Ergonomic chair Adjustable desk

Books

Treadmill

Massage ball
Balance board

001
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FLOW DOJO
The time you spend working in a flow state is likely to be some
of the most important times in your entire life–when and where
you’ll produce your most important and impactful work.

The Workspace Olympian engineers their workspace for

flawless focus and flow.

It’s treated as a sacred and cherished space, so all sources of

distraction are banned, and everything is set up for complete
immersion and accelerated progress.

To create a flow dojo, design an environment that will maximize

your output when you’re at your best and protect your lesser
self from sabotaging your work.

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Flow Dojo Principles

01

Suppression as an Active Process

Distractions in the modern workplace, like phones and

social media, divert attention and decrease productivity.
Ignoring these distractions requires active mental effort,
akin to noise-canceling headphones draining its battery to
filter out noise. This effort taxes the brain, leading to fatigue
and self-distraction. Simplifying the workspace reduces
this cognitive burden, aiding focus and flow. Have less to
ignore so you can focus more.

02

YOUR ENVIRONMENT INFLUENCES YOUR BEHAVIOUR

Mind your anchoring bias.

A cluttered, disorganized workspace leads to

procrastination and errors, while a clean,
orderly environment fosters precision and
excellence. Anchoring bias, the tendency to
adapt to and perpetuate the characteristics
of your environment, can be used to create a
workspace conducive to high performance.
Your environment shapes your performance.

03

CREATE A WORKSPACE THAT ALLOWS FOR

POSITIONAL VARIANCE
Avoid environments that don't support focused
work, like coffee shops or sofas. Adapt your
workspace to suit your sensory gating needs,
whether that means seeking quiet solitude or using
the presence of others to maintain concentration.
Create a workspace that is inviting and allows for
positional variance (standing, sitting, walking) to
reduce fatigue and enhance focus.

To reset exertion, change positions.

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Flow Dojo Principles cont’d

04

Eliminate Friction

Friction in the workspace, like searching for items

or untangling cords, creates minor irritations that
disrupt flow and deplete cognitive resources.
Organize and simplify your workspace to minimize
these distractions. Adopt a minimalist approach to
reduce competing stimuli and enhance focus.
When you cut friction, you multiply flow.

05

Deter Disruptions

Disruptions, like interruptions from others, fragment

focus and drain productivity. Create a workspace
where you are less accessible to minimize these
interruptions. Use physical and environmental
signals to deter others from disturbing you, thus
preserving your focus and flow. Don’t let disruptions
reroute your dopamine.

06

Condition Your Workspace for Flow

Use classical conditioning to associate your

workspace with focused work. Like conditioning a
bed for sleep, condition your workspace for flow by
only using it for focused work. Over time, simply
entering your workspace will cue your brain to enter
a state conducive to peak performance.

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Flow Dojo Checklist

WORKSTATION

Get an automatic adjustable standing desk, which

can change height with the press of a button for
standing, sitting, or using a stability ball.

Incorporate diverse seating: an ergonomic chair,

a backless chair or saddle seat, a stability ball,

and a comfy couch or hammock for relaxation

and brainstorming.

CLUTTER MANAGEMENT

Use cable tags and management systems to

organize wires neatly.

Opt for wireless devices to minimize clutter.

Keep your desk clear, with only essential work

tools present to leverage anchoring bias.

ERGONOMICS

Adjust your workstation to ensure optimal eye line,

neck alignment, and posture.

The neutral middle of your monitor should align with

your natural eye level. The key is that your screen is
equal to eye level. Don’t be hunched over on a couch,
typing. This is bad for your neck and back. It suppresses
all your vital organs and reduces introception–which is a
form of embodied cognition known to enhance
creativity and performance.

Include an ergonomic mouse to reduce strain during

prolonged use. I like to use a single monitor with a single
laptop, with a wireless keyboard and trackpad.

005
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Flow Dojo Checklist cont’d

TECH AND GADGETS

Always have a Moleskin notebook and pen

on the desk for quick notes.

Get a pair of noise-canceling “fire truck off,

I’m flowing” headphones.

Use a single, large monitor with adjustable

arms for flexibility.

Store your phone outside the office to

minimize distractions.

Minimize the Need for Impulse Control.

Don’t have a fridge nearby that’s loaded
with soda and donuts.

Furniture and Aesthetics

Choose a consistent interior design theme

to make the space alluring. Also, keep in
mind the flow of the room––where attention
is naturally channeled and which activities
are spotlighted based on the arrangement
of the furniture.

Invest in quality furniture that complements

your chosen aesthetic.

Add plants for air purification and a touch

of nature.

Minimize visual distractions, keep a clean,

simple environment to keep cognitive

load low.

For books enjoyed on Kindle or Audible,

consider obtaining physical copies for your
office library. The mere presence of books
can enhance cognitive capacity, fostering
an environment conducive to

learning and creativity.

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Flow Dojo Checklist cont’d

Optimize the Space

If you work in an open office space, request

to work from home. Persuade your boss that
you'll accomplish more at home––and prove
it over time. The key is to avoid the grey
zone where you are half-communicating Choose a room with a view that inspires
with people and half-working.

calm and creativity.

Locate your office at an optimal distance…

If your office is outside the house, ideally
you can walk to it rather than drive. If it’s in
the house, you want it far enough from your
$ bedroom and kitchen to be its distinct
space, not mixing contexts. You need to be
able to “go to work” and “go home.”

Dial in the lighting and temperature. Ensure 75°F

you have plenty of natural light. Sunlight
combats fatigue, fuels productivity, and
regulates your mood and circadian rhythm.
Keep the room temperature around 70-77°F
(21-25°C). If it's too cold, studies show way
more mistakes happen - and you expend
energy just trying to stay warm. But if it’s
too hot, you get lethargic.

Reset the Room

Implement a system to easily transition

between standing and sitting, like a preset
height adjustment on your desk. Every time
you leave the room, press the button to
reset the desk to its standing setting.

Practice a strict policy of 'never put things

down, always put them away' to keep

things tidy.

If needed, conduct an initial purge of the

office, removing all non-essential items.

Gradually reintroduce only those items that

are essential or significantly beneficial

to productivity.

007
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