This short micro-class by Brian Johnson (Optimize) explains the psychological state of flow as the balance point where challenge matches skill. Citing Steven Kotler’s The Rise of Superman, Johnson presents research-backed guidance to stretch abilities by about 4% (small, repeatable gains compounded over time) and uses Laird Hamilton as an example of incremental mastery. The episode closes with practical advice for handling anxiety (reduce challenge/increase skill) or boredom (raise challenge) and a brief promotion for Johnson’s newsletter and membership program.
Chapters
You're listening to Optimize with Brian Johnson. More wisdom in less time. Hi, this is Brian. Welcome back to another micro class. This one's on Superman plus flow plus 4%. It's inspired by the Rise of Superman by Steven Kotler. This book, the Rise of Superman, is all about flow. We're going to talk about what flow is in this quick micro class. Here is flow, which exists at the nexus point of where your skills match the challenges you're facing. So you have a high level of challenge up here. You have a high level of skills here. Boom, there's flow. Now, if, on the other hand, you have a high degree of challenge, but you have very low levels of skill, what you feel is not flow, but anxiety. On the other hand, if you have a high level of skill and the challenge is very low, you will feel boredom. So flow is all about the ratio of challenge to skill. And specifically, you want to stretch yourself a little bit, right? We talk about rubber bands all the time. You want to stretch yourself beyond your current comfort zone, but not so much that you snap. So the question becomes, what's that amount? In the little book of talent, we described the sweet spot. Well, Steven Kotler tells us research says we want to stretch by 4%. 4% outside of our skills. Right? The challenge is just 4%. It's not a ton, 4% higher than our current level of ability. That's the flow zone. Right? Right in there. Stretching ourselves, we have to focus our attention, but we're not overwhelmed and falling into anxiety, nor are we underwhelmed and being bored. Now, when I hear 4%, I think, well, that's kind of a small number, and that's the point. But what we need to do is, is compound this incrementally over time, right? So we're always talking about you. Hello, you. Right? And then let's say that this is your dream, this is your current impossible. Wow. Can't do that now. You don't go for that today. You may feel tempted to do. I certainly have in the past. But what you need to do and what the master does is they look at it and say, okay, cool. I want to do the impossible. Laird Hamilton wanted to surf huge waves. He didn't start there, he started here. And he got a little bit better with what he was currently able to do. He Plus 4%. Plus 4%. Plus 4%. Plus four percent. Plus 4%. Week in and week out, month in and month out, decade in and decade out. We continuing doing that. And over the course of the career, we're able to do what's impossible, Steven Kotler says, as if it's just, you know, another day at the office. But you didn't make this leap. You made these incremental tiny improvements compounded over time to achieve a level of mastery and greatness to rise like a superhuman being by having the right ratio of challenges to skills. There you go. That's a quick look at Superman plus flow plus 4%. Hope you enjoyed. How can you stretch yourself? Which way are you falling? Are you feeling anxiety in your life? If so, then what that means is the challenge you're giving yourself is currently too much for your current skill level. Not a big deal. Reduce the challenge level while you increase your skill level. That's how you deal with anxiety. Be patient. See it over the long run. If you're feeling bored with life, well, then your skills are too big for your challenges. No big deal. Work on the ratio by increasing the challenge you're experiencing. That's how we enter flow more consistently. I hope you enjoyed and I look forward to sharing more. Here's to the rise of Superman via 4%. Hi, this is Brian. I hope you enjoyed that micro class. If so, I think you'll enjoy everything else we offer at BrianJohnson. Me. Two basic things one our free newsletter. It's called the Optimizer. Over 50,000 people start their day with it and they tell us it's pretty awesome. And 2 our optimal living Membership program. This is where I put all my best stuff. 10 bucks a month for a ton of wisdom. Two primary things in there philosopher's notes plus optimal living 101 classes. When you sign up, you'll get instant access to 250 philosopher's notes, which are basically six page PDFs and 20 minute MP3s where I capture my favorite big ideas from from great books. The PNTV episodes are kind of a mini version of all that Goodness. You'll also get instant access to all my Optimal Living classes. This is where I take all the ideas we cover in the Philosopher's Notes and boil it down to the most practical stuff you can apply today. Classes include Confidence 101, Getting Stuff Done 101, Relationships 101, Health Habits 101, et cetera. You'll also get access to what we call micro classes that I think you'll love. We aim to astonish, and we're blessed to have thousands of members telling us we're helping them change their lives and that this is the best 10 bucks they invest in themselves every month. Go to BrianJohnson ME membership to learn more. Thanks for your support and have an awesome day.
