You could set fire to your piece of paper with the magnifying glass, but if you move the magnifying glass further away, the rays were kind of dispersed. I think about focus like that. If you can focus it in on wanting, you can set fire to that piece of paper. But when it's out and it's dispersed, it's now good. Nothing's catching fire, and that's not a good situation. So if you think about times you've achieved this state of focus, think about times you've achieved this state of flow. For me, immediately I focus back to track cycling events of the tandem, maybe because it's the last competitive cycling I've done, but it's just totally focused on delivering the effort. I know exactly what I have to do on lap one, on lap two, on lap three, I know the pacing, I know the technique, I know the cornering, I know how to deliver my effort, and absolutely nothing external to that effort matters. Now, there's some things that are just toxic to this idea of focus, and that's task switching, and the biggest culprit for that is the mobile phone. And one small hack that I'm using at the moment to prevent the mobile phone from distracting me when I'm reading, distracting me from working. I've got a little, it's like a Tupperware container with a time lock on it. And I just pop my phone into it, set it for two tree errors, however long I wanna read for a work for, and it won't let me get my phone out for that two tree error period. Pick it up on Amazon and I can't tell you what it's done to my productivity, true to roof. But the idea of flow isn't something that we've just discovered. It's not some sort of hippie new age, zoom, sort of discovery or creation. This has been known about for a long time. Philosophy versus Fireback is Nietzsche, or psychologists back to even Maslow. You remember Maslow from the hierarchy he needs. They all spoke of flow in their works and they all understood the importance of it. And if you look across the high achievers, from actors to playwrights, to roiters, to athletes. You think about Bennett, sprinting. That's a state of flow, where nothing else matters. Bennett's not thinking about his mobile phone bill or his credit cards or a text message he should have replied to in that moment where he's delivering the sprint. That's flow. And when we get ourselves into that, the benefits are astounding. Listen to some of these. So a study show that motivation and productivity can increase up to 500% when you're in flow. that's absolutely insane. Other studies have shown creativity up to 700% increase. Another marksman were trained up to expert level in 50% less time when they were able to achieve this flow standard. People scoring higher on the flow stage they scored the highest on life satisfaction meaning and happiness in a Swedish study. So the big question now if you're understood to understand the importance of flow and how it can impact everything from relationships to sport to work to our productivity and our personal pursuits. How do we drive focus in the present moment? Well it's actually pretty easy. There's a five-step process that's pretty much agreed upon by philosophers and psychologists alike. You need to have risk, novelty, complexity, unpredictability and pattern recognition like linking ideas together. So you can use these concepts. I'll just want you to again, it's risk, novelty, complexity, unpredictability or pattern recognition. That's our five-step process. So when I understood this, we started building days into our coaching framework, which I talked about earlier in the week, that coaching or training isn't the totality of cycling. Like if you're just jumping on the bike and you're following this with the plan, a trainer road plan or you're working under a couch and you're wondering why you're not getting the outcome. Well, it's because you're only doing one piece of the framework.