Why You Feel Like Shit – And How to Fix It

All of your negative thoughts and feelings are self-inflicted. Not just a few. All of them. But it isn’t your fault—not until now.

After this, you will no longer have the luxury of blaming the outside world for your mental well-being. You either take responsibility for your mind, or you stay where you are. Your move.

Your Mind is a Mess – How to Fix It

At the core of mental discomfort is a disordered mind. How do I know? Because we can look at the opposite state—the optimal experience.

What is Flow?

The Key Characteristics of Flow:

✅ Deep Focus – Full concentration on the task

✅ Effortless Action – Tasks feel smooth and natural

✅ Timeless Immersion – Hours feel like minutes

✅ Clear Goals & Immediate Feedback – You know what to do and see progress

✅ Intrinsic Motivation – The activity is rewarding in itself

Now, what if we inverted that list? What are the characteristics of a disordered mind?

The Opposite of Flow (Why You Feel Like Shit):

❌ Scattered Attention – Constant distractions and lack of focus

❌ Forced Effort – Everything feels difficult and unnatural

❌ Restless Time Awareness – Time drags, or you feel like you’re wasting it

❌ Uncertainty & Stagnation – No clear direction or progress

❌ External Motivation Dependence – Relying on rewards or pressure to act

Now that we know both sides of the coin, how do we manipulate them in our favor?

Reversing Chaos – Turning Disorder into Flow

❌ Scattered attention → ✅ Singular focus

❌ Too hard or too easy → ✅ Just on your edge of capability

❌ Aimlessness → ✅ Goal-directed action

❌ Lack of feedback → ✅ Measuring progress consistently

❌ Low motivation → ✅ Making it a game

❌ Overthinking → ✅ Structured, goal-directed thinking

❌ Uncontrolled environment → ✅ A space optimized for focus

❌ Constant distractions → ✅ Eliminating unnecessary inputs

We now know Flow is the optimal experience—but how do we make it permanent?

The First Cornerstone: Mindfulness

Mindfulness is the foundation of Flow—the ability to be fully present in the moment.

Mindfulness Trains You To:

✅ Detach from distractions and fully engage with what you’re doing.

✅ Observe thoughts without attachment, preventing overthinking from breaking Flow.

✅ Fully immerse in the present moment, dissolving self-consciousness and anxiety.

How to Make Mindfulness a Daily Habit

> James Clear’s 4 Laws of Habit Formation applied to meditation:

1️⃣ Make it Obvious → Set a phone reminder to meditate daily.

2️⃣ Make it Attractive → Pair it with a relaxing activity like tea before bed.

3️⃣ Make it Easy → Start with just 3 minutes a day and build up.

4️⃣ Make it Satisfying → Use a habit tracker or an app like Medito to build a streak.

Mindfulness gives you the space to choose your aim. So what should you aim for?

Speedrunning Goal Setting

Ask yourself: What do I want out of life?

Don’t have an answer? No problem. Instead, ask:

What do I NOT want out of life?

Now invert that.

- If you don’t want to be broke → Your goal is to make money.

- If you don’t want to be out of shape → Your goal is to get fit.

Based on your vision, identify key actionable goals.

Ask yourself: What actions will lead to my desired outcome?

List them off. Now you know what to focus on.

Directing Attention with Intention – Learning to Focus

The fewer options you have, the easier it is to focus. By definition, you are more focused when you have fewer things pulling at your attention.

Eliminating Distractions in Practice:

❌ Saying YES to everything → ✅ Saying NO to what doesn’t matter

❌ Notifications controlling your mind → ✅ Turning them off

❌ Mindless scrolling → ✅ Blocking screen time

❌ Cluttered space → ✅ Optimizing your environment for focus

Most people never experience true focus—their mind is always half in, half out. We, however, understand what we want and where to direct our energy.

Creative Problem Solving – Turning Thought into Flow

Your default activity in life is thinking. You can either waste it on anxiety and distractions or use it to engage in Creative Problem Solving.

Why Creative Problem Solving Leads to Flow:

✅ It’s engaging → Requires deep focus and critical thinking.

✅ It provides instant feedback → You see solutions forming in real-time.

✅ It creates a challenge-skill balance → Problems adjust to your level.

✅ It’s endless → There’s always something to solve.

3-Step Process for Problem-Solving Flow:

1️⃣ Frame the Problem Clearly → Define it in one sentence and reframe it as an opportunity.

2️⃣ Generate Multiple Solutions → List at least three ways forward (creativity thrives on options).

3️⃣ Take Immediate Action → Identify the smallest next step and do it now.

What’s Left to Do?

You now have the tools to engage deeply with life. So what’s next?

1️⃣ Live in Motion → Solve, act, adapt. Flow is a lifestyle.

2️⃣ Expand Your Playing Field → Take on bigger, more meaningful challenges.

3️⃣ Master Letting Go → Flow is not forced—it’s allowed.

4️⃣ Enjoy the Ride → There is no final destination—**just keep playing.**

🚀 Final Thought: Flow is always available. You know how to find it. Now—go live it.

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