Daily Schedule
Use this resource to help schedule your day with all the Flowly changes included. This document brings the whole program together and outlines where you can include new daily habits to find flow in your entire day. Suggestions on when to take supplements, when to eat snacks and even mini lifestyle hacks like breathing sessions are all included.
Click Image to Print
Checklist
Everyone is on their own healing journey. Don’t compare your first chapter with someone else’s 30th chapter. Start with small changes that you can stick to. Below is a list of daily habits that are important to the Flowly program, beyond supplements and flow triggers. Remember, you can’t supplement for a poor diet, and you can’t rely completely on diet if you don’t change your perspective and daily habits. Lifestyle changes are a key pillar in the holistic Flowly Program. If it’s too much to add them all at once, go at your own pace and add them in slowly. With that in mind, if you’re able to commit fully in the 8 weeks, you will reap all the rewards possible in this program. Print this image off and tack it somewhere that you’ll see it daily.
Click image to print PDF and place somewhere visible for daily reminders.
Flow Triggers
Positive Psychology is the scientific study of what makes us happy. The Flowly program utilizes evidence-based techniques to enter into a flow state, which in turn produces greater happiness scores in individuals. When you enter into a flow state, the rewards are immediate and long lasting as you feel a sense of great satisfaction and joy. You may use the list provided as many are proven ways to trigger a flow state. Or you can experiment with finding your own. If the experience is highly gratifying, you lose sense of time while doing it and feel most like yourself, then that is your flow trigger!
Find Your Flow
Click Image to Print
Recommended Supplies
A jam-packed list of products we recommend to make your healing journey that much easier. Non-biased, commission-free recommendations from a trained nutritionist.
Stainless Steel Tea Press
A 1 litre, double walled tea press will keep your tea warm all day. Avoid plastic parts as well as glass, as it tends to break very easily. Stainless steel is exceptionally durable.
Lavender Essential Oil
For inhaling.
Useful for daily relaxation and can also be helpful during high stress situations or to relieve panic attacks.
Kolder Original Mini Measure
This mini measuring glass is helpful for measuring your a.m. and p.m. tincture dosages. Easy to use at home and on the go!
Four Sigmatic Ground Coffee with Lion’s Mane
An adaptogenic blend of coffee and medicinal mushrooms to improve mood, stress resilience and mental clarity.
Wilton Silicone Mold
Great for making freezer fudge. Easy to use and quick to clean.
Dandy Blend Single Sachets
A caffeine and gluten free coffee alternative.
Naka Concentrace Mineral Drops
Electrolyte drops which can be used in place of salt in your morning elixir.
Canadian Protein Beef Protein Isolate
(unflavoured)
You can use any hydrolyzed protein that you prefer, so long as doesn’t have any added sweeteners. Beef isolate is a very well tolerated clean source of protein for those that have digestion issues.
Sunwarrior Vegan Protein
(unflavoured)
This vegan protein powder is soy free, dairy free, gluten free and non-GMO. Make sure to avoid options that include added sweeteners. This is a clean, organic option.
Organika Chicken Turmeric Bone Broth
This chicken bone broth and turmeric blend will help to lower inflammation, heal the gut, and improve skin and joint health.
Recommended Reading
Mihaly Csikszentmihaly
Flow: The Psychology of Optimal Experience
The quintessential Flow Bible
Laura Koniver
Earth Prescription
The Science of Grounding.
Steven Kotler
The Rise of Superman
Science Writer Steven Kotler examines how Flow is used to push human limits in extreme sports.
David Perlmutter
Brain Maker
Neuroscientist Permutter examines how the things we eat affect how our brain works.
Chris Kresser
The Paleo Cure
A Functional Medicine approach to a whole foods diet.
Louise Hay
Heal Your Body
A symptom-based guide to the metaphysical effects of our thoughts on the body along with affirmations to address these problems.
Laura Brand
The Joy Journal For Magical Everyday Play
A flow inspired practical guide to bring creativity into your everyday life. For kids and grown-ups to enjoy together.
Laura Brand
The Joy Journal for Grown Ups
A flow inspired practical guide for grown-ups to bring creativity into your everyday life.
Robin Wall Kimmerer
Gathering Moss
A perfectly slow-paced book to lull you into sleep and calm the ruminating thoughts during your 1-hour tech free time before bed.
Robin Wall Kimmerer
Braiding Sweetgrass
Another great book to bring you peace and tranquility during your tech-free hour before bed.
Louise Hay
The Affirmations Coloring Book
An adult colouring book of intricate mandalas and healing affirmations.
Jason Logan
Make Ink
Where nature hikes, foraging, cooking and artmaking merge. .
Recommended Videos
Guided Cyclic Sighing Video
Recommended Apps
A free mindfulness app and visualization library
Gratitude
Daily reminders to write down gratitude
Great sleep casts, meditation tutorials and more
Breath work guidance
Mindful Eating
This one habit can completely transform your digestion. Sitting down to a meal, showing gratitude for what’s before you and eating with your hands in a mindful way are all eating habits that have been practiced for centuries by our ancestors. When you eat mindfully, you prime your engine for digestion. All the digestive juices in your mouth and stomach start to release and the result is better digested food. Way less bloating, less constipation or diarrhea, even less acid reflux. Practice mindful eating and remember, your stomach doesn’t have teeth, so chew your food!
Mindful Eating Tips
Anxiety Quick-Fixes
Anxiety Quick-Fixes and more
When you’re feeling an anxiety attack coming on, there are many techniques you can use to reduce the duration. One of the best things to do is not to judge it, but be curious. Watch as an observer, not a participant, as your body and mind react. This alone is often enough to stop the episode. Remember, you are not your emotions. Thoughts and emotions may come and go, but it doesn’t mean you cannot control them. Anxiety symptoms (or panic attacks) can be different for everyone, Here are a few common symptoms:
Shortness of breath
Tight feeling or pain in the chest
Tingling sensation in hands or feet
A feeling of overwhelm and fear
A choking sensation or lump in the throat
Irregular heart beat
Trembling
Try any of the following techniques to get you out of an anxiety attack quicker:
Panic attacks and episodes of acute anxiety can sometimes creep up on us without any warning. Knowing what to do in these situations to eliminate them quickly can reduce the associated symptoms of fear, panic, hyperventilation, increased heart rate, numbness, tingling and light headedness.
When you are experiencing a panic attack, your body has shifted to using your sympathetic nervous system (also known as fight or flight or survival mode). The sympathetic nervous system is a necessity for survival if you are running from danger or facing an extreme situation. But sometimes it can become activated and put you into acute anxiety or distress even when there is no immediate threat or danger present. This is what is known as a panic attack.
The key to alleviating panic attacks and acute anxiety is being able to quickly tap into your parasympathetic nervous system (also known as rest and digest mode). When you are able to activate your parasympathetic nervous system, you are able to enter a state of calm, reduce your heart rate and eliminate the symptoms associated with a typical panic attack. When in a parasympathetic state, your body works at it’s best. This is when your body heals, grows, nurtures and digests. This is when YOU feel at your best, in a state of calm, where you are relaxed and at peace. Ideally, your body should be in this state almost 24/7, unless there is an imminent threat or emergency.
.
When you feel a panic attack coming on, what you need to do is find the easiest way to get back into parasympathetic mode. The 5 methods shown above are quick and easy techniques that have been proven to work for people suffering from acute anxiety and panic attacks. These methods are supported by evidence-based trials and/or medical literature. Learning these techniques and practicing them often will help you to be better prepared to act quickly when acute anxiety or panic attacks arise.