State of flow. On schedule. 

GET PREPARED.

How to set the stage for flow.

• Have a plan.
  What will you work on? What does success look like for this session? Be specific. 

• Time-block it.
  Set a clear time frame, think 60–90 minutes. It creates urgency without pressure.

• Declutter your mind + space.
  Quick journaling, 2-minute meditation, or tidying your desk or desktop helps create clarity, inside and out.

• Eliminate distractions.
  Turn off push notifications. Close unused tabs. Make space for focus.

• Mono-task.
  One task. One goal. One focus point. That’s your power zone.

• Hydrate.
  Dehydration by just 2% can decrease your ability to successfully complete tasks that require: attention, psychomotor skills, memory skills. - Hanifa / have unsweetened tea or water preparer.

Tools: Notebook, Calendar

Personal note: "I use a simple notebook to break tasks into doable chunks and set one clear goal for the day. It keeps my focus sharp and my mind clear."

• Set trigger.
  Brew yourself a cup of coffee or green/black tea, and consider adding Lion’s Mane (Hericium) for an extra boost. You can also take L-Theanine to enhance focus and mental clarity. To set the mood, a specific scent can act as a cue for your brain, letting it know it’s time for deep flow.

• Set the intention.
  Take one deep breath. Close your eyes. Visualize the result you’re working toward—just for a few seconds.
  This simple, science-backed practice helps your system align with your intention.

Tools: Visualisation

Supplements: Coffee, tea, lions mane, L-Theanine

Personal note: "I love adding a tablespoon of Lion’s Mane to my coffee for a smooth, sustained alertness. I also take L-Theanine to help stay focused and clear-headed throughout the day."

• Binaural beats or focus soundscapes.
  These help you enter flow quickly and stay there. There are plenty of free tools available, just search for binaural beats and find the soundscapes that work best for you before starting your work block ;)

• Work in time blocks.
  Set a timer for 45 to 90 minutes, then take a 5-15 minute break before diving back in. You can use a simple timer for this.

Tools: Binaural beats and a timer

Personal note: "I love using the Endel app. It offers a variety of soundscapes and even lets you block distracting apps during your sessions. And as you may know, I’m also developing soundscapes to create the perfect mood for moodware. Can’t wait to share them with you!"

• Track your progress.
  Take a moment to review what you accomplished and jot down a few notes for your next deep work session. Tracking helps you stay motivated, notice your growth, and refine what works best for you. „Small victories release dopamine in the nucleus accumbens, which reinforces the actions that led to success, making learning and progress feel more rewarding over time.“ - Hanifa (https://www.instagram.com/hanifasdiary/)

• Recharge.
  Just like your body needs recovery after a workout, your mind needs it too. Step away and do whatever restores your energy. Whether that’s meditating, going for a walk, or eating something nourishing.

Tools: Notebook / App 

Supplements: Magnesium, GABA, Aswaghanda

Personal note: "I keep a simple black notebook to plan and review my progress. Right now, my favorite ritual to recharge is walking. After a few hours of focused work, moving my body, breathing in fresh air, and letting my mind wander is the perfect reset for me. We’ll dive deeper into why rest matters, and how it actually boosts your output, in the next episode."

"As a one-woman show building moodware, I rely on this protocol every day. Without it, things slip. With it, I create with clarity and perform at a high level, without burning out.

This deep work framework transformed my days from feeling scattered and overwhelmed too feeling in charge of my time and progress. Especially with a neurodivergent brain, structure doesn’t restrict, it liberates.

Maybe you’re already using some of these steps. Maybe this sparks something new. Either way, I’d love to hear what works for you. Reply, DM, or tag me—let’s share tools and support each other."

xoxo
Sonji, founder of the moodware