Rian Doris One-Month Day Checklist

Rian Doris One-Month Day Checklist Text 5star
1. Flow Pillars
2. Preparation
3. Execution
4. Recovery
It’s possible to accomplish a month’s worth of work in a

single day.
But in order to make the One-Month Day a reality, it requires maximizing the
four pillars of flow.
1. Remove all the flow blockers

Flow blockers make tapping into flow impossible.
Worst Flow Blockers:
1. Lack of sleep
2. Distractions
3. Lack of clarity
2. Increase your flow proneness
This is your tendency and ability to get into flow.
3. Make expert use of flow triggers
The preconditions that launch you into flow state.
Top flow triggers:
 Clear goals
 Challenge-skills balance
 Immediate feedback
4. Enter and exit the flow cycle multiple times in the day
Through active recovery, you ensure your brain can sustain the neurochemistry
of flow for the entire day.
Here’s the One-Month Day Checklist
Preparation
1. Isolate the target
If you could snap your fingers and have something done in a day that would
normally take a month, what would it be? This is your clear goal – which is a
flow trigger. Clear goals filter the noise and free you to focus.
Identify a clear goal that would normally take a month to

complete
Break down the goal into detailed actionable steps.
2. Clear the load
Flow proneness refers to your inherent tendency or likelihood to experience flow
frequently and easily. Rather than leave this up to chance, we can intentionally
clear everything that suppresses flow proneness in advance.
1. Clear Your Allostatic Load

Allostatic load is the wear-and-tear that your body and brain accumulate
throughout the day. To clear your allostatic load:
 Use active recovery protocols:
 Nature immersion
 Weight lifting
 Sauna
 Massage
 Get 7-9 hours of sleep.
The key to getting successful sleep is to go to bed deaf, blind, cold and
hungry.
 Aim for an HRV (heart rate variability) that’s above your usual
range (optional).
2. Clear your cognitive load

Cognitive load refers to the number of items you’re carrying in working memory.
Research has shown that flow triggers work by decreasing cognitive load.
 Erase all possible decisions from the day
Prepare your clothes, commute and food the night before.
 No open loops
Go through all your texts, respond to everything as needed, ping whoever
you need to ping, and wrap up any final dangling tasks.
 Set up your workspace as a flow dojo
The night before, make sure it’s uncluttered and everything is ready to be
worked on, so that you can get to work immediately upon waking.
3. Clear your life maintenance load

Life maintenance load is the stuff you do to run your life that is not your work.
 Prep meals for the day.
 Handle chores and errands beforehand.
 Notify loved ones that you will be offline.
3. Build a flow fortress

1. Kill the phone
 Turn it off.
 Store out of sight, ideally out of reach (locked drawer).
2. Go dark on communication
 No emails, texts, calls or messages
 Turn off all notifications
 Pre-notify people that you will be unavailable.
3. Block digital distractions
 Use apps to block distracting sites and apps. (e.g. Self Control)
4. Create a quiet zone
 Minimize interruptions in your workspace.
 Whenever possible, find an alternate location (hotel, co-working space)
5. Self-distraction defense
 Keep a notepad handy to jot down distracting thoughts that arise.
 Take deep breaths to refocus
 Take a short walk to clear your mind and promote focus.
 When needing a short break, stare at a wall for a few minutes till you
crave working again.
4. Cement the commitment

Ritualize the one-month day and treat it like a sacred experience.
Heighten the consequences (e.g. invest financially in perfect work conditions).
Schedule pleasurable recovery activities (healthy meal, workout, walks).
Execution
The morning of the One-Month Day
To multiply your per-hour output, you have to enter and exit the flow cycle
over and over, with rapidity.
FlowRecoveryStruggleRelease…
The beauty of the One-Month Day is that you are oscillating, like an
Olympian, from extreme exertion to extreme recovery.
You are stacking flow blocks together.
ExertionRecovery ExertionRecovery…
A flow block is a discrete chunk of time, usually 1-2 hours, in which you
allocate all of your attention to the task at hand
such that you tap into flow and juice that flow for all its worth.
Flock Block Stacking Schedule

1. Flow Block #1 5 am to 8 Wake and immediately dive into your highest-priority
am task.
Push past the initial struggle and let momentum build.
Take brief, non-stimulating breaks as needed.
2. Non- 8 am to 9 Take a longer break to recover.
Stimulating am Meditate, do yoga, take a cold shower, and incubate
Recovery ideas.
Optionally, have 100 mg of caffeine and 200 mg of L-
Theanine.
3. Flow Block #2 9 am to 12 Jump into another three hours of flow.
pm Restart the flow cycle (push through struggle, release,
and flow).
4. Non- 12 pm to 1 Take a quick recovery break.
Stimulating pm Nap, walk, eat a fuel meal or stretch.
Recovery
5. Flow Block #3 1 pm to 3 Dive back into flow for two hours.
pm
6. Non- 3 pm to 5 Take a longer recovery break.
Stimulating pm Soak in a bth, take a luxurious nap or do a full workout.
Recovery Optionally, get a massage.
7. Flow Block #4 5 pm to 8 Approach the last three hours of flow like the end of a
pm marathon.
Have water, fresh air, and epic tunes to stay vigilant.
Leave nothing in the tank and finish strong.
Recovery After the One-Month Day
1. Relish the flow afterglow
 Enjoy the deeply satisfying feeling of accomplishment.
 Recognize and relish the Flow Afterglow to create a self-reinforcing cycle.
2. Determine the frequence of One-Month Days

Acceleration Mode: Once per month.
Turbo Mode: Once per week.
Lightspeed Mode: Five consecutive days (in every quarter)
3. Consider a One-Year Month

 Institute a 30-day period once a year where you enter flow mode.
 Implement every performance improvement that works for you as your
new default.
Once you experience the One-Month Day, things will never be the same again.
 You will redefine what’s possible.
 You will permanently shift your baseline.
 You will pull your seemingly impossible goals within reach.
Rohi Flock Block Stacking Schedule
1. Flow Block #1 7 am to 9 Min. Basic = M+P+D+S+L+CC
am
2. Non- 9 am to 10 Breakfast
Stimulating am Min. Basic = M+P+D+S+L+CC
Recovery
3. Flow Block #2 10 am to Min. Basic = M+P+D+S+L+CC.
12.30 pm Restart the flow cycle.
Push through struggle, release, and flow.
4. Non- 12.30 pm to Errands + break.
Stimulating 3 pm Lunch. Nap.
Recovery
5. Flow Block #3 3 pm to 6 Dive back into flow for three hours.
pm Have water and fresh air to stay vigilant.
6. Non- 6 pm to 7.30 Take a longer recovery break.
Stimulating pm Dinner and NBM.
Recovery
7. Flow Block #4 7.30 pm to Approach the last two hours of flow like the end of a
9.30 pm marathon.
Leave nothing in the tank and finish strong.
8. Non- 9.30 pm to Bedtime ritual. No screens.
Stimulating 12 am Min. Basic.
Recovery Bed before 12 am.

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Rian Doris One-Month Day Checklist Text 5star

It’s possible to accomplish a month’s worth of work in a

1. Remove all the flow blockers

Here’s the One-Month Day Checklist

Identify a clear goal that would normally take a month to

1. Clear Your Allostatic Load

2. Clear your cognitive load

3. Clear your life maintenance load

3. Build a flow fortress

4. Cement the commitment

Flock Block Stacking Schedule

2. Determine the frequence of One-Month Days

3. Consider a One-Year Month

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