## Summary Steven Kotler's newsletter highlights the rapid advancements in flow science and neuro-technology over the past six years. It discusses how flow states can enhance performance in high-pressure environments, like surgery, and reveals new methods to measure and optimize flow in real time. The newsletter also introduces practical techniques, like tactical transitions, to help individuals achieve flow on command. ## Highlights The physiological pattern of flow? • Dominant alpha and theta waves in the brain (re-confirmed!) • A distinct U-shaped heart rate variability profile (also re-confirmed!) • Reduced motion—players were physically still, but mentally dialed in • And a drop in arousal variability across the board—like the body settling into cognitive cruise control ([View Highlight](https://read.readwise.io/read/01jva5vy4wr241vbvb8ava72xy)) Key players? The usual suspects show up: prefrontal cortex (quieted down), dopamine system (lit up), and a synchronized dance between the central executive network, default mode network, and salience network. Together, they pull your attention inward, shut down distractions, and launch your brain into high-efficiency mode. ([View Highlight](https://read.readwise.io/read/01jva5wpv6cwzkrrxhsv362yb7)) Start with a three-part tactical transition: 1. **Anchor your body** – A short breath practice (e.g., box breathing or a 6-second inhale/6-second exhale) resets your nervous system and signals readiness. 2. **Focus your mind** – Set one clear goal for the next 20 minutes. Write it down. Speak it aloud. Clarity clears the runway for flow. 3. **Trigger your ritual** – Pick one sensory cue that means*: go time.* Music, scent, mantra, gesture—anything that’s consistent and associated with peak states. ([View Highlight](https://read.readwise.io/read/01jva5xx51awwkka676vcam1xx))