ADHD and Flow State: How to Focus in a World Built to Distract You

Book: Deep Work

Learn more about Sukha:
Join Steven's Flow State App

Contact Steven:
 steven@thesukh.co

In this episode of Organizing an ADHD Brain, Megs talks with Steven Puri — ADHD-diagnosed entrepreneur, former film executive, and founder of Sukha — about flow states, distraction, and what it actually takes to focus in a world engineered to pull your attention away.

Steven shares his journey from engineering and Hollywood to building a company centered on sustainable focus for neurodivergent brains. Together, they explore:

• What flow state really is
• Why ADHD brains struggle with long to-do lists and context switching
• The nervous system layer of distraction
• Why hiding all but your top three tasks increases follow-through
• How finishing one meaningful task a day shifts identity

Steven explains Sukha’s “friendly nudge” approach — gently asking, “Is this helping you?” instead of harshly blocking websites — and how redefining productivity as time for what truly matters (family, creativity, community) changes everything.

07:16 — What Flow State Actually Is (ADHD + Neuroscience Explained)
Clear explanation of flow and why ADHD brains crave it.

13:01 — Why Modern Distraction Feels Impossible to Beat
Notifications, dopamine loops, and the attention economy.

14:48 — ADHD Distraction & Regulation: Real-Life Examples
Nervous system awareness + how distraction shows up day-to-day.

29:56 — Multitasking vs Monotasking: The Context-Switch Trap
Why switching tasks drains executive function.

30:59 — ADHD To-Do List Paralysis & the “Top 3 Only” Strategy
Reducing overwhelm to increase follow-through.

32:15 — Breaking Big Goals Down: 1% Progress & Micro Practices
Sustainable momentum instead of burnout cycles.

28:15 — Beating the ‘I’m Behind’ Story: Identity & Momentum
Rewriting self-narratives through action.

48:59 — Redefining Success: The One Thing That Moves Your Life Forward Today
Values-based productivity instead of hustle culture.

Would you like to learn more about hiring Megs as your ADHD coach? Start here> The Perfect Place to Start

The Community is OPEN! Join right here: Organizing an ADHD Brain

You can also learn more about the community HERE> OrganizinganADHDBrain.com

Transcript

Audio Only - All Participants 0:39

Welcome to the podcast Steven. I'm so excited to have you here, in true A DHD fashion. You reached out to me last summer in 2025 it's 2026 and I'm finally having you on the podcast. I'm honored that you reached out. You have such an incredible wealth of knowledge in the film industry and building businesses and and understanding now of productivity in a sense that could really help people with A DHD because you have a DHD yourself. So can you tell us a little bit about your experience and what else we should know about you? Well, I'm here because I want to tell you how AI. Solves a DHD. I'm kidding. Doesn't feel like every day you open the news and it's like, AI is now being used to cure this thing, do this thing, whatever. It's incredible. So yeah. I'm thrilled that that is not why you're here. That's not why we're here. But I was reading the news this morning before we recorded and I was just like, every story was like, AI is now gonna do this thing and that thing and the other thing. And they had a one where police, I think it's actually New England, they were sending their body, their raw body cam footage from the police to an ai engine that was going to then just send tickets. It would be like, oh, while you were walking down the street, you saw someone jaywalk. I did facial recognition on them and we're gonna mail them a ticket. And I was like, that's just rude. I know. Yeah, I know. It's really crazy. So, anyway, it's great to be here. I hope this is. One of your more entertaining and actionable and interesting episodes. I know you've done many entertaining and educational ones, so I'm hoping I can contribute. You already have. For, for those playing along at home or listening in the car or wherever you are. Here's probably the reason to listen to this episode as opposed to like the many other great episodes she's done is, it is true. There are a lot of people you meet who's been a senior executive at a couple motion picture studios and also raised over$20 million of venture sold a company, had two failed companies, and discovered as an adult, some of the patterns in my life are the fact that I was medically diagnosed a DHD much later than a lot of people. And I was like, oh, suddenly a lot of this makes sense. So it's, um, it's been an interesting journey and I hope some of those, uh, anecdotes and lessons are helpful. What a cool experience to be able to talk to you and to have failed experiences, but also an incredibly successful career in what you're doing now. And the company that you're currently running. Mm-hmm. Tell us a little bit about your current company. Oh, so this is the funny thing is, this is, lemme give you a little context for this, which is I started out in engineering, both by parents. I was born in Poughkeepsie, New York. Cool. Which is a big IBM town. Yeah.'cause my parents are both engineers at IBM. Right. So it's like, if your parents are both great ice skaters, you probably learned to ice skate as a kid. Right? Yeah. So I knew how to code even though it wasn't my main thing. So when I went to the University of Southern California to USC for college, I had a Watson scholarship, which meant IBM let me work there as a junior software engineer to make money for school whenever I wanted. I used to be like, Hey, I could work this period of time. So I made money to do that on the side. And then Lucky break coming. I was in LA at USC, which is probably the best cinema TV school in the world with a lot of friends in cinema when film went digital. And I could bridge that divide because I had a lot of, creative friends and done some creative stuff as well as I could speak engineer, which not a lot of people could. So I got into producing digital film and then that was fascinating. That's, I did the digital effects for Independence Day and True Lies and Braveheart and like a ton of weird movies just met all these directors and I thought, wow, this is cool, but I'm just the guy they hired to do the digital part of their movie. I wonder how I could get to actually help make the whole movie. And that got me on the ladder to eventually, as you know, was an executive vice president at Dreamworks for Kurtz Northey, uh, vice President at 20th Century Fox. It's where we ran like the diehard Wolverine, franchises, stuff like that. And then here's the answer to your question. There was definitely a moment around diehard five at Fox where I was like, this is a terrible idea. It's a terrible script. And we're only making this because we know if the poster goes out and it says the two words diehard, it will make a certain amount of money.'cause people are just like, I wanna see John Lan say yuppy ca. You know what I mean? So I was like, wow, am I gonna wake up, be 40, 50 years old, be like, make another diehard movie? Not because you really have an idea for it. And there's only one other thing I knew how to do, which was engineering. Yeah. So I was like, okay, maybe I should say goodbye to this era and go back to engineering and see if there are problems I could solve. And one of the things that stood out for me is I had both in my tech career, I sold my first company in my twenties that was a, with the director of Producer of Independence Day. We created a, a company. And I had seen high performers and how they managed to be a. Sustainable in the way in which they dealt with their brains. And I'm talking about like screenwriters making one$2 million a script, directors making$150 million movies, things like that. And I also saw the people who were just continually upset, burned out, tired, felt they were behind in life, da. And that was really inspiring for me. So I've been doing the last six years, is really learning about flow states, which I would love to talk about because yeah, when I first discovered that, I didn't even know what a flow state was. I was just like, what happened? And helping people do the thing that they're capable of, which as you know, there are specific difference set of challenges if you're neurotypical or neurodivergent. Mm-hmm. And now that I understand kind of where I, I sit on that, I kind of look at what I'm doing. I'm like, well, dove, of course this is what you wanted to make. I just love the fact that you've had all of these beautiful experiences. Right? Like one could say, one that failures, let's not forget you from the failures. Yes. But like you had this seemingly perfect career laid out for you as an engineer, and you're getting paid to go to school, but you pivot and go into film and then you're an executive at an incredible company. And then you're also talking about pivoting careers. Mm-hmm. What a beautiful way to just highlight that. That's a normal part of our brain is that we do something and we are, seemingly successful at it and we still have other interests. We still have other things we want to pursue, and there's things that we're failing and learning along that way as well. And that's really huge. It's not a destination, it is this journey of life and what we allow to men. Yeah, it is. It is in many ways a journey of exploration and if you can explore things. That you also get paid for. I mean, that's pretty damn cool. That's pretty cool. That's really cool. As you would say. Holy smokes. Holy smokes. Yeah, I do say that, yes. So as you know, as we talk about this, so your, your company now is to really allow people with a DHD to understand how to get into these flow states, how to understand their brain in a way that you're not burnt out, but you're also not trying so hard that you get to that point of burnout. So can you tell us a little bit more about this flow state and why you developed the company? I know there's probably a cohort of the audience listening. They're like, I'm a flow master. I know flow states, I'm super cool and all that. So there's another cohort that's like, I've heard about it. I know it's becoming popular in the zeitgeist, these flow state. What is it exactly? So let me spend 30 seconds just set the table. Okay. Yeah. It's on equal footing, so love it. There was a Hungarian American psychologist, this guy, Mihai Chin, sent Mihai and he had a thesis. He said, you know what? If you talk to high performers in wildly different disciplines, athletes and artists and scientists and inventors, when they talk about the concentrated states they go into where they, they do the thing that makes them famous, the thing we know them for, they talk about those states in very similar ways, and he was like, what's up with that? So he did the research, talked to so many people, and at the end of it wrote a book called Flow. It is the seminal work on this, and he said the grace thing about this word. He said, I chose this word because it was the most beautiful metaphor for what I found. We are all on the river paddling to move ourselves forward, but if you align your boat with the current, it carries you, it magnifies your efforts. You go further and faster. You said that. Is what these high performers have figured out how to do and do it repeatedly. And it is a fascinating book, is obviously from where we get the term flow state. And then, you know, luckily in the intervening 30 odd years since he wrote that, there have been other smart minds like standing on the shoulders of giants sort of thing that have said, oh, let me dig into just this one aspect of it. Lemme go really deep on distraction. And like near AAL has done some amazing work in distraction like Cal Newport's written about, you know, deep, deep work versus shallow work, you know? That is so good. Yes. It a fantastic book. Right. And also people have just said like, okay, so how does the brain, like, what's the neuroscience behind this? And taking like jazz musicians, whereas a very improvisational flow like, you know, sort of way to relate to other people in your jazz trio. Yeah. And look at their brains in FMRI machines be like, what changes when they slide into that flow state and how the prefrontal cortex sort of shuts down. It's like, it's a measurable change in how your brain works in this state. And I'll close with this anecdote. I did not know what a flow state was. I live in Austin, as you know. Yeah. I was going to SF to meet with my team the next day and there was an idea I had for a feature that I wanted us to build. So I thought, you know what? My figma skills are hacky enough. I can kind of put something together to show tomorrow. Be like, what do you think of this? You don't, you get on the flight, Alaska runs that nonstop route. Captain's like, Hey kids, sorry, WiFi's out, see an SFO, you know? And I was like, okay. I start working 15, 20 minutes later we start descending and I think, okay, we're still in Texas, like we're landing at DFW'cause something's wrong with the plane. They don't wanna scare us until us, like the hydraulic system's out, we're landing to get a new plane. Right. When we're on the ground, they'll tell us. I looked at the clock, two hours and 40 minutes had gone by. I had no concept of that. I couldn't tell you if the drink cart came by. I couldn't tell you the name of the fat dude or the seat next to me. Like I had no awareness of the world around me. But my designs were done and I liked them and I dunno if you've ever done this, but I had already prepped myself for, okay, race to the Uber, grab a sandwich in the lobby, go up to the hotel room, finish the designs for the morning meeting. Right. In reality, I got in the Uber and I called a buddy of mine at sf. I was like, Hey man, I have a free night. Do you want to have dinner? It felt incredibly cool to be ahead of my day instead of chasing my day, which let's be honest, in my life, was pretty rare feeling. Yeah. And you've done some great episodes. We were talking about like the 291 unfinished things that are just staring you in the face and you know, all that. So later as I became somewhat smarter and wiser, I was like, that was a flow state and mihi and, and Kotler. And so many people have written out to say like, Hey man, here's kind of the, the set of characteristics of flow state. And by the way, there are some conditions you can set to help yourself get in. If you want to take advantage of this way, your brain can work. Here's some things you can do. So Mihi said in flow states, you generally lose track of time check that happened for me on a flight. I had no idea. Right. He's like, distractions, fly away. Check. I didn't really get distracted. Probably helped by the fact that there's no wifi. Yeah, there were no WhatsApps. There were no YouTube videos to watch. There was no news to read. Right. You do your best work in a compressed amount of time. Check in like under three hours. I got these designs done that I thought would take me four or five, and he said often at the end, you feel an uplifting sense of joy as opposed to depletion. You're not like, oh, that was so hard. I have to take a nap. Yeah. It was like, I feel great. And he's like, that's, that's this thing that some people know how to access. And miha, by the way, in the book, super cool. He's like. A lot of these high performers have their own word for it, like I made up flow, but like he talks about different words people use being in the zone, being in this and hyper-focus. Exactly. Yeah. Yeah. And, and, uh, so anyway, so to set the table flow state, that's kind of what it is. We can talk about how to get into it, kinda what it's useful for, things like that. And I realize now the fact that I created a website to help people get into flow states probably relates lot to the fact that throughout my career now I see the patterns of this is how my A DHD mind tries to interact with, to dos and goals, which you did a great episode about, you know, like. Or vibes, whatever we call it, right? It reminded me of a client that I worked with last year, and he's so incredible. We paused because he was traveling all over the world, really. But he would talk about. Leonardo da Vinci, Leonardo da Vinci is like this incredible human who came up with these beautiful works of art. Yes. And I'm like, sure. But he also didn't have a cell phone and probably didn't have kids, or, you know, a wife that you had to answer to and, and traveled all over the world. Right. You wasn't on Insta all day long. No. Scroll, double tap. Scroll, scroll, double tap. Yes. So part of what we worked on, aside from organization, right, was the distraction of these constant notifications that are pulling you away from these ideas and these things that you wanted to work on. So one of the things that he worked on was. Just being able to paint for an hour or two hours or three hours at a time so that he can enjoy this aspect about himself. Even, uh, he goes to a painting class once a week or so. Just what a cool experience. But I think that's, you know, this comparison is the thief of joy thing, but it's because it's the journey that really allows us to get there. So in our crazy digital world that we're in today, yeah. A lot of people can't get into hyperfocus or shame themselves for hyperfocus or flow states because mm-hmm. There are so many things distracting them that now a lot of the people that I talk to are so overwhelmed and don't know where to start. Let us turn the microphones around. Okay. When you have something to do, when you're actually like, Hey, I gotta sit down, write a blog post, I gotta do my thing, my new website, whatever. What are the distractions that are the hardest for you to block out? What are the ones that are just like candy to a baby? And I can go first if you want me to be vulnerable first. I can say mine. Well, I'm down to here. Yours. No, no, that's okay. So I have this perception of where I need to be, and so when I sit down to do something for a longer period of time mm-hmm. I see these little things or little things start to come up that I feel like I need to tackle first. It could be emails, it could be responding to a client. It could be, um, recording a podcast or feeling like I need to be, procrastination, be, yeah. It could be any of these. And I found some really great ways to overcome it. But yeah, there's all these little things that distract me from, from what I really wanna be working on. That is a classic procrastination technique mm-hmm. Where you sort of do things that are not urgent maybe, but can, you can pick off and get them done instead, are your head Yeah. Before you do the thing that's actually urgent and important. And Yes. You said you developed some techniques to deal with that. Yeah, I, yeah. So right now I took a regulation course earlier this year, and I've actually incorporated regulation into my coaching program because I think it's not only really beneficial for your, like life Yeah. But it helps you understand how you react to literally everything in your life. So now when I approach something on my to-do list I have a plan for things. So I have permission to forget the things that I'm not doing immediately by writing them down. Or I have a task manager that supports me so I can externalize my brain. But then in addition to that, when it comes to something I'm really uncomfortable with, I would choose to avoid that because that keeps me comfortable. Right. But instead of. Simply avoiding it, I start to get curious and say, well, what's making me uncomfortable? I'll give you a specific example. I've been doing some network in, in my local town, and I had one gentleman I was talking with who introduced me to another gentleman who is helping me get closer to this goal of mine. now we're on the same email, but he CC'd the other person. So I was avoiding this task because I wanted to be right in my answer or right in the way I responded. But I'm like, do I respond to both of them? Do I respond to one of them acknowledging that I've gotten this email and then start a new strain of emails over here? That is such a silly thing to be a block. But I was so uncomfortable, and I address this, it's real that you have those moments of pause. Yes, yes. Because I wanted to be right about it. And when I addressed that and reminded myself that it's okay, that I'm just good enough because neither of them are gonna be thinking about the way I responded. They're just gonna accept it and move on with their day as I would any email that comes to me. I love what you just said because you're right, there's that thing about perfection is the enemy of progress, right? Yes. Yeah. And the final thought you had, and I just want to hang a lanter on this, which is,'cause I talk about this a bunch, is when you realize that everyone is starring. A movie called themselves. Yeah. It relieves a lot of pressure on you because you're right, the two guys were not sitting there waiting for your email, staring at the computer day after day, just wanting to pick it apart. They're busy with their life and they got your email on their phone while they're walking to their car from their grocery, and they're like, yeah, okay, cool. I can do that on Tuesday. And that's all they thought. They, they were not going, she used a semicolon that should have been a comma, you know what I mean? Should I write to one and b, c the other and then take'em off the cha? No, they were just like, oh, I forgot eggs. Oh, that girl wrote me. Okay. Right. Exactly. And like that perspective is everything, but it's fascinating how that discomfort of just doing a seemingly simple task has led me to avoid. Things that could be so easy. Okay. But now I wanna flip the script back'cause you said you were gonna be vulnerable. So tell me what distracts you. Oh, I can tell you,'cause I looked at this really deeply as we were designing Suka our website, I had to really go, okay, so what is it that holds me back from things? And where do I get in that thing of like, things lingering on the to-do list Or end of the day, man, I was busy all day, but I didn't get the thing done. And there are two that are like headlines. There's some smaller things on that, right? One headline is this, when I encounter some bit of friction or frustration, I'm coding something and the build keeps failing and I'm like, ah, I wish our better engineer. I could, in that moment of frustration, I will reach my phone and I won't even think about it consciously like I should. It's just sitting there on my left and it's like, I'll just pick, I'll be, you know, I'll just check my WhatsApp rules out. Oh, Megan wrote back, dah, dah, dah. You know, and it'll just be a minute. It's never a minute. And it is so beautifully designed. Every vibration sound, the look of every notification, it's been AB tested on billions of people, billions of times to make sure it is the most dopamine producing thing where it is a superin, you know, said it's zero for dopamine. It's just like mm-hmm. Up and just let some dopamine wash over you. Right. So that's number one is phone. And God knows, I speak to a lot of people about distraction and traction and sort of thing. Phone is number one for everyone. It's just like, oh my God. It's the social media in there. And the incoming stuff for me, the other bad one is this. I'm working on my laptop where I'm right now. And let's say for example, there's like a. Component that I need to rewrite or something. And it's an open source component. Oh, there's a great three minute video. Some awesome engineer made saying here's how this thing works, da da da. Okay. Lemme just watch that video and that'll probably explain this and I'll move on. And, you know, at the end of that video, YouTube goes, Steven has some candy for you. You know, like for example, true story, I'm working on trying to get crispy skin salmon working well. Oh. And last night, like attempt number three got pretty good. Yeah. But yeah, it was from watching some YouTube videos and sort of being like, oh, so the oil and salt and the thing right. And right at the end of the engineering video go like, do you want to see there's a Gordon Ramsey video on Crispy's, you know, skin salmon? I'm like, well, I absolutely, I do. Right? Yes. I should probably watch that. And that turns into, do you wanna see something on the, uh, the avionics of the A three 80? And I love airplanes. And I'm like, I do wanna see that. And, you know, half an hour like that, right? Yeah. So we did, I, this is gonna sound so ridiculously simple and maybe stupid, but I think some of the best solutions are that simple is when we were designing our flow state site, I said, you know what? All I really need is a friend who sits next to me. Like, if you were here next to me, which I couldn't pay you, sit next to me all day long, but it'd be great. But, so as you were sitting here and when I went to reach my phone, all you need to do is say to me, Steven, is that helping you? Like, is that gonna get you outta here? Because, you know, I've, I've a nine week old sun. Playing with him is beyond the greatest pleasure of my life. Right? Yeah. So if you were to say, Hey man, do you want to spend more time with him or more time on your phone? I'd be like, throw the phone in the trash. Get here and let's go play with him. All I need is you to say, Hey man, is is the phone helping you get outta here on time? And I'd be like, thank you. Oh, you're right. Let's put it down. Let's go back to work. Right? Same thing with YouTube or Amazon or eBay, Etsy, anything. Or it's like, it's not really on task for me. We made a little modal that when you open that up and you're working a little modal pops up and just says, Hey, is Amazon helping you? And you just have that one moment to say, who do I wanna be? Do I wanna be the guy who was like playing with this kid later? Or the guy who was like, oh, Laura, you know, after dinner we gotta race home because I didn't finish work today. You know what I mean? Like I hate that thing of like, we gotta cut dinner short because I really need to finish before in the morning. You know? I'd rather be out. And I'll tell you, it's actually later story, but it's how we named our company. It was after a guy who told me this. Same thing with the phone is we made a thing where when you start a session, a little QR code comes up, you can shoot with your phone, put your phone down. If I touch my phone to my session, my smart assistant ska says, Hey, I see you on your phone. Is it helping you? And it's just like having Megs, you know, sitting next to me like, Hey, do you want to do that? And you're like, no, actually I don't. Thank, thanks for tapping me on the shoulder. Yeah. Okay. I think that's sometimes all people need, like there are a lot of website blockers where it's like cold Turkey and freedom, where it's like you can't open any of these websites. I find those a little disciplinary and a little harsh. I really just want my friend to be like, Hey man, I own the prize. And you're like, yeah, you're right. Thanks. I needed that. I like that. I question for you because I have tried some of the timers on my phone, right? Or I can only be on there for a certain amount of time. Oh yeah, yeah, yeah. I've bought, I've used, Opal before, which I think it could work if I came back to it. But what I've found that works for me for social media,'cause my phone can still be a distraction, but it's because I delete all of my social media and now I'm looking at my email, but there's nothing fun ever there. But because I'm so trained to do it right, I still go to my email and I'm like, still nothing fun. And I put it back down again. So it's like. Training your brain chemistry is trained for that. This book, it's so trained and it's crazy. There's even a technique where you can turn off the colors on your phone, which yes, yes, I tried and is fine, but is also so incredibly annoying to then do anything on your phone because nothing is dopamine to do things. And I'm like, I need a little bit. But I'm curious, when, have you ever found yourself when the little widget pops up and says, is this serving you? Or, you know, is this helping you? It's helping you, yeah. That you get annoyed at it and you're like, yes, it is helping me. Right. And you keep doing the thing that you're doing because, well, here's the thing is do we do offer the option, like if I open YouTube and it's to genuinely watch like a YouTube video on engineering or something useful, right? Yeah. The little popup that comes to my screen after like three or four seconds, you get a popup, says, you know, is YouTube helping you? There's a button at the bottom left that says. Yes, please ignore this for this session. So it's like, okay, cool. Or at the bottom it's like, no, I'll close the tab and you can kind of close the time. Choose the, I'll close the tab. I was kind of screwing around. Yeah. But every now and then, it's like, you know what, for the rest of this work session, yeah, I need to be in YouTube or whatever. Because for example, we have a, this is gonna sound so random, we have a bunch of publicists, like a PR people who are in Suka because there was a publicist, a junior publicist, who was using it to focus. She was doing really well. The head of the company was like, why are you doing So she's like, oh, Suka helps me block out a lot of stuff. So she got it for the whole company. She's like, I just want a company-wide license. And the thing they ran into is Twitter was on the default list of, Hey, that's, you know, a distraction. She's like, actually, we're paid to be on Twitter for all of these clients. So could you give us a way to say Twitter's not a distraction. So we're like, yeah. Interesting. So there's that. You can specify, actually, we give you a default set of websites that are pretty obvious. They're not work related, are you on Etsy right now? In the middle of your workday because it's helping, you know what I mean? So it's not like that, right? I can argue. Plus that's very beneficial. You can toggle'em off. We give you about 25 of them saying like, you're the defaults. And then everyone has a little toggle.'cause you're like, oh no, actually I do use Twitter for work. Just turn Twitter off and it's fine. And you can add your own. If you're like, I have an obscure website that sucks me in. Like we have a number of users in Europe and in Asia that I have never heard of the websites that they toggle off, but they're like, yeah, that's a problem for me kicking off this weird finished site. I'm like, okay, cool. You know, like, yeah. Ikea, Finland or something. So that's, that's so fascinating. Okay, so I, I think it comes, can I say this though? This is what I believe because I have obviously had, I'm very lucky to have met a lot of people so far and talked to them about. Their practices. Like friends of mine created Siri, created Bing, created a lot of like the products we use. And you talk to'em because they're high performers and you're like, how does this work? And what's interesting to me is this is the individual contributors, the people actually do it. Knowledge workers who often become team leaders. The best ones believe this, and I believe this deeply. We all have something great inside us. And the question is not, do you have that thing inside you? It's rather, will you get it out in this lifetime? Is this the lifetime where you go, I am going to write the next Great American novel, or I'm going to actually start that restaurant, or I'm going to create the app, or write the ran to comedy movie, whatever it is. Like, are you gonna get out and you as an individual can say, yeah, I, I want to do this, or no, I'm okay. Dying with it, stone inside me. And if you're a leader. If you view your job not as, like, I gotta make sure Megan's TPS report is in Friday at 10, you're the manager, right? A leader goes like, I see the greatness in Megan and Steve and everyone else on my team. It's my job to help you get that out. Yeah. I need to give you conditions where you are going to do the thing. People go, wow, I didn't know you had that inside you. You're like, yeah, this is what I have. This is what who I am. Yeah. So I think that's sort of the foundation of like, why be productive at all? Because if, if you're thinking I should be productive because you know, the insurance claims need to be filed, or you know what the not need to be folded, whatever. Like, not so inspiring. But if you're like, there's something that I am here to do, then you start to go, okay, how do I get the tools of the smartest people to do it? Because you know, the graveyards are full of people who die with the great thing inside them. Yeah. I love the way that you're saying that. Yeah. And I'd love to pick up on something you talked about in that goals episode It is true that there. Can be a paralysis that happens when you have too many to-dos, too many tasks, too many goals, too many things that have to happen, right? And sometimes the best thing you can do is simply say, okay, today what is the most important thing I can do? Choose that thing and make sure that thing gets done. Because if you stack up too many days in a row of, I didn't get the thing done, you start to tell yourself the story of like, you are not good. You're not going to ever do the thing, right? But if you do the opposite, you say, you know what? Yes, there are 17 things on my to-do list. The one that actually moves my life forward or my team's life forward today is this one. This is where I have to focus today. And you do that and Monday night you're like, Ooh, win column check. And you the same thing. Tuesday. That momentum builds the same negative story that builds around like, oh God, I'm always behind, da da. I suck. Suddenly turns into I'm actually crushing it. Because you know that old Asian proverb about, you know, Westerners overestimate how much they can do in a day and underestimate how much they can do in a year, right? Yes. And if you adopt that mindset of saying like, I am just today going to get this thing done, anything else is icing, right? But this thing that moves my team forward, you start to change the story in your head. And that is a cycle that perpetuates because then you see yourself as a high performer, or whatever word you want to use to say, I am actually singing my song. I'm doing the thing that I'm meant to do here. Yeah. And I think that's really powerful. And I'll tell you a funny story. So do you have problems like trying to multitask where it's like, you know, you're kind of like, I could do a little bit of this, a little bit of that. You don't finish one thing, start one thing. Finish one thing you'd rather like start a couple things. Do you ever do that? Not anymore. But that's because I know I'm used to know. Yes. But I absolutely used to. Yes. Okay. So did I. Yeah. So did I. Here's what I did. And for those playing along at home, I know that, 15, 20 years ago there was this mystique around multitaskers and how they're high performers. They could do multiple things at once and then later that was dispelled by realizing that we all just really monotask, but multitaskers, basically monotask. And then break their consciousness, have to store what they were doing on the last thing, some new task into memory, kind of work on that and then go back and forth. So context switch and burn energy there as opposed to if you just monotask, we've got it done with less brain energy. Right. So we're, I think we're all here big fans of Monotasking you, me and Cal Newport. So that said. I was guilty of that because I would often look at my 17 things and I had two problems with that. One, I would have this paralysis of like looking at my to-do list. What do you use for your to-do list manager, by the way? Motion. Motion. Oh cool. Motion's. Great. Yeah. So I would look at it and there are so many things, it would almost be paralyzing and be like, where do I, I'm actually gonna get all this done. Right? And the other thing is sometimes I would pick off things going like, well I could work on this number four real quick. And then Wade come back in number two and like, do that thing. You know what we did in Suka you have, you know, a task manager. Simple. It just keeps your task in place. And what I did is I said, as soon as you start a session, I want to hide everything but my three top things. Ooh, cool. It really helped me focus because I could look up and look at those here and go, oh yeah, I can get those done this morning. That's totally doable. And I noticed with our members. Members became 77% more probable that they would finish all three. When they could only see three. Yes. And when they could see their whole list, they would finish one or two. Yeah. But that reason of like, you get distracted and you jump around. So it's almost like having a blinders on the horse just go like, run fast straight and it's like, oh, I can win the race. As opposed to like, let's go through the woods and get lost. Yes. I use the blinders, simple stuff all the time. Solutions are so simple. Yeah. Yeah. I was talking to a friend the other day who's in my community as well, and we were talking about her goal for organization. I said, well, where do you wanna be a year from now? Yeah. She was telling me a little bit about what that looks like, this ideal, you know, situation, everything as a place, blah, blah, blah. I was like, awesome. Okay. Where do you wanna be three months from now? She was like, okay, well you know, this is what my craft room looks like. This is what my kitchen looks like. Amazing. Cool. Where do you wanna be in one month? Okay, well I feel like this is doable. Okay, well what can you do this week? And her immediate response was, I don't have time. And that was fascinating, right? Because we are so good at dreaming, but then when we break it up and we come back, we say, well, we don't have time to stop my life to do all of this today, but I've just given you a year. And that's the thing is that our executive function doesn't allow us to really think about the minute details that come into it, but it really does take a little bit of effort every single day. Just at 1%, right? One tiny difference. Yes. Agreed. Yeah. I just read an article in New Science magazine about micro practices. Which I thought was fascinating. It's, Eli Sussman is writing this book on micro practices. It's supposed to come out this year. I've decided from this article that I'm now an expert. Mm-hmm. But it's just this. Okay, good. Glad to know you. I like knowing experts going on. Absolutely. Absolutely. But just the article was so fascinating in that instead of trying to meditate every day for 30 or 40 minutes, oh my God. That's my goal. Oh my God. Yeah. What if you simply meditated for six minutes? Three times this week. And is that much more realistic? In fact, if you are not straining, if you're not trying to stress yourself out to achieve these ridiculous goals that you've never been able to even closely get to before. Correct. You could actually get so much closer because you're making it realistic for who you are as a person right now. Yeah, and that's what I love about the way that your program breaks down those three tasks. Right? Because when we are looking at a to-do list that is 25 things long and growing, because it never ends, it doesn't allow us to truly see what is able to be accomplished. We are only seeing what we're not gonna be able to accomplish that day. That is so true, and it's really powerful. We start stacking those wins even if you set it up so you have little wins that build that momentum. Yeah. Like it is crazy for me, and I'll tell you, I, I looked at this earlier, but this story now that I'm a dad. Makes so much more sense to me now than a year ago when, or a year and a half ago, I guess, when we had a working version of this website, right? Which helps you with all little components for Flow State. I came up with every bad name as I was like, oh, what do we call it? A Flow state app. And we distraction block, da da da. And I was talking to Laura, we got married, going off to our honeymoons, you know, we met in yoga. So where do you go in your honeymoon and you do a ton of yoga, you go to Bali, right? Yay. Amazing. So we're gonna Bali, and I was talking to her, I was like, you know, I have just been craving some name. Like Amazon is not called like bookstore. You know, Nike's not called like Shoe Place. You know, like these aren't descriptive titles. They're just interesting. Like, oh, winged Goddess, a victory. What an interesting way to think about your shoe company, right? My name suck. They been awful. And I need like a real name for this thing. Yeah. We have users, we have people using this, right? So Laura said to me, you know. The next two weeks, everyone knows you're on a honeymoon. No one's gonna bug you to like, you know, prove the stapler po. You know, maybe the muses, will sing. The universe will speak to you. So I was like, okay, cool. So we landed and I said to her, you know, I was thinking what you said, and I think what might seed my imagination is, do you mind today if I talk quickly with like two or three beta users? And just ask them, what's your favorite thing about this? Ooh, maybe over two weeks that'll grow. Those seeds will grow into a cool name or word. Yeah. And she's like, I'm going to the pool. I will see you at dinner. Good luck my friend. I was like, okay. So I did, I put in the group chat, I was like, Hey, who, uh, you know, who is five minutes, 10 minutes to talk to me? Three people did. The third guy, I was going to the wrap up where I'm like, Hey, I can't remember Michael. He's still a member. But, um, I was like, I wanna be respectful of your time. I said, 10 minutes. It's been eight minutes. I really appreciate, you know, your thoughts on you like the smart assistant, you like the, you know, the music, whatever. He said to me, Steven, you asked the wrong questions. I was like, okay, guy, I don't know that. Well, I'll take the bait. What was, what was the right question? He said, you should have asked me why I pay you. And I was like, dude, we charge 10 bucks a month. Like I, I make this freely available. I don't even talk to a paycheck. I just love doing this. Right? Yeah. But okay, so why do you pay me? And he said, so I found the last year or so, I have two kinds of days. At three o'clock I'm playing with my kids. They're currently two and four. Or it's six o'clock. I'm like, where did the day go? I was so busy, but I was still behind and I have to get up early tomorrow trying to, he's like, I realize the difference is, did I hit play on your website that morning? So I pay you because my kids are not gonna be two and four forever. Okay. You won that round, you know? Yeah, that's a good answer. So I go to dinner and I tell this to Laura. I was like, I spoke to this dude today who's more articulate about what I'm doing than I am. I tell you, she's like, yeah, that's, that's really good. You should hire him. And, uh, we're gonna bed, cute little honeymooners in our little white spa robes, brushing her little teeth, like they were all cute. And she looks at me, she goes, you know, you wanted the universe to talk to you. It did. Through that guy. She said, you know, in yoga, we hear all these Sanskrit terms like your karma your prana, your life force, and your dharma, your duty in this lifetime. She's like, he described to you, suka that feeling of happiness. When you're in control you're in your lane doing what you're meant to do and you're good at it. Yeah. She's like, that's what you should call your company, the Suka company. And I went on, you know, network solutions, whatever. It was available for$14. I bought it. We went to bed, and that is why my company's called The Happiness Company, the Suka. That's really cool. And again, I have a little kid right now and absolutely when I think about I'm doing something, I'm like, is this gonna get me to playing with him sooner? Mm-hmm. No, let's stop doing that. Let's get back to what we have to do. And it's a whole lot of simple decisions. You just stack up those little wins. You go, oh, I'm back in control of my life. And it feels really nice. That's incredible. I was just reflecting the other day. My husband, he comes home at five every day. That's when his workday ends and that's when he comes home. Cool. I was thinking about it because if he gets busy, it could be that he has to stay later. And I remember all the times that I would stay late either in the office or, you know, just thinking I, if I could get one more thing done, if I could just complete this. And of course now looking back, I'm like, I have no idea what I was getting done. Of course. I just thought it was so important. But life as humans, people on their deathbed typically say, I wish I spent more time with my family. Right. And enjoying those moments that truly make us human. Yeah. And right now our world is just full of distractions that take us away from really adding up those moments that create a life and a journey that is so beautiful to live. Hang I, I so agree with you. I'm gonna get on my soapbox for a moment Please, because Please do. Laura and I have a bunch of friends who are either currently or have been at one of the Facebook companies in Instagram or Facebook or at Twitter. And to really hear their stories, they're after work, let's have a drink story of like what they're paid to do, what the real desire and goals their companies are. It is a very hard thing to think about. My dad smoked. For 37 years. Okay. He has heart problems because of that emphysema. He has had three friends die of lung cancer. And when I talked to him about that, I was like, dad, like you did this to yourself and like your friends like died of lung cancer, not randomly because you smoke. Like how could you guys do that to yourselves? And my dad's point of view is you don't understand, like the movie stars were all smoking when I was growing up. Like the tobacco companies were putting out scientific studies on how tobacco was healthy for you. It's like it was a different time. And I think about my son's generation and I really hope that his generation looks at us with social media, the way I look at my dad with smoking, where they're like, okay, so, so you took 25 minutes to watch an underwear ad from Kim Kardashian. Like it was educational or it was entertained, it was an underwear ad you, you treated that like content. So you spent how much of your life scrolling and double tapping? Of course. Wow, that's, that's really hard. The way I think about smoking. I'm like, you killed yourself just smoking cigarettes. And dad's like, you don't get it. Everyone was doing it. All the stars are doing it. I'm like, yeah, Jake Paul, Logan Paul and Kim Kardashian. Everyone's doing it. And it's amazing because if you look at the stock exchange, the highest market cap companies, their business model is basically steal your life period. Full stop. Wow. And it used to be, you know, 10 years ago, Zuckerberg would be called to Congress to testify, and he'd do that all shucks thing. He's like, oh, Senator Crawford, you know, Facebook's just here to show grandmothers videos of their grandkids. That's what we do. You know? And now you listen to the earnings calls. They are, there's no embarrassment. Yeah, they are. Straight up. Listen, we are using our trillions of dollars to pay the best engineers, the best designers, the best behavioral economists. To steal as much of everyone's lives as we can. And by the way, next quarter we have some new techniques we're gonna deploy to steal more because we call this theft of everyone's lives shareholder value. We're building shareholder value. It's as if Mark called you up and said, Hey Megan, can I have your life? Because I'm gonna sell it to these advertisers and I'll keep the money, but I'm gonna give you some dancing cat videos. Is that great for your life? You end up 80 years old on the sofa scrolling and double tapping, talking about how you could have written that book. You could have opened that restaurant. You had the idea for that app. And that's a miserable place to end your life being like, oh yeah, I could have, I should have, yeah, I had that idea. I love that you're saying this because I saw a commercial for Facebook over the holidays, and I'm sure a lot of people saw it. And it was the guy who found his coworker on Facebook and wanted to find the perfect present for her. So he found like these little kiss ornaments on Facebook marketplace went and bought them. And then, you know how cool that he knows her that way, right? And so it's driving this idea that it's, it keeps you connected. And I deleted Facebook last year, like fully. I said, congratulations. Wow. Take it all away. I don't want it. Of course, I'm still on Instagram, but I have also, I've changed the way that I look at those platforms because I see how detrimental they've been over the last couple years to me, even so much as to say like it's entrepreneur porn. Like you have to be on there in order for people to find you. I just see so much noise now and it's taking away that connectivity. So I've been striving to figure out how to connect in ways that truly fill me up. And the other day I asked my local community to show up and talk about a DHD with me and Oh wow. 30 to 40 people showed up. I thought maybe three to four people max. Right. 30 to 40 people were sitting there staring at me and I'm like, okay, let's do this. Right. Yeah. And it was it was just so neat to be in person having these conversations with people. So I have a question for you. Yeah. The thing you're talking about. And it's interesting'cause this is accelerated by the pressure of AI is AI is saying, yeah. Oh man, we can generate all sorts of content, slop, blog posts, video, whatever you want. It's all just AI feeding, ai being watched by ai, da da. The value of human connection goes up exponentially.'cause suddenly you crave authenticity. Yeah. Like you crave like real, like any mistakes that I make on this podcast, I'll never ask you to edit out because it's actually real. I stumbled over, you know, so-and-so's name or you know. Yeah. It's like, leave it in because the AI slop doesn't sound like two people actually debating ideas. Right, sure. And when you talk about community, which is becoming much, that authentic nature of community has become much more important. How do you know the cadence to bring people together? How do you do it? Like what is that like in your circle? Initially I thought that I needed to have it all figured out first. So I stopped trying to figure it out first and just realized I wanted to connect with my community. Yep. What I will say is the power of networking. it was hilarious because as I was sitting there and people were staring back at me, they were like, well, what's next? And I said. I don't know. And that's okay because we're gonna figure it out, right? And then we put together some additional, uh, monthly meetings. So now we're gonna hold the meeting monthly. But it has allowed me to meet new people. I met this one gentleman came up to me afterwards, and he's a musician. He plays the trumpet and percussion all over the world. And there was another woman who she just went through a separation and she's trying to figure out how to live her life outside of work with a DHD and find passion. Another woman she was just like, nothing's gonna work for me. I have no creativity. I don't know how to do it. But like, it was just so neat to see all walks of life. I mean, there were younger people, older people who were still working, people who were retired to just come together. And that was such a really neat experience. So, uh, your, what's the case? I don't know. I, and I think. Yeah. But you'll figure it out. Yeah. I'm gonna figure it out. And I've been so nervous about doing it right. I've been so scared about seeing, being seen the wrong way. And I finally realized that whatever people's perception of me is, is their reality. But I'm gonna keep showing up the way that I need to show up so that I can be the change I wish to seek in this world. And that's to really help people with a DHD understand that they can achieve anything, literally anything. You just can't do it all at once. That's it. Yes, that is great the way you have been wrestling and been winning with your perfection versus progress sort of Yeah. Thing you're allowing yourself to be like, you know what, let's just keep moving forward. We're gonna figure it out. As opposed to like, I'm gonna be paralyzed trying to be perfect. Absolutely. I, I, interviewed Russ from a DH adhd big brother who is also really awesome. He was talking about how oftentimes we feel like we need to whole as something, right? So what if we just half-assed it? How do we halfass something? It's so that we can whole ass it, but we avoid the no assing of it. And I'm like, what a beautiful way of saying that. And that's often something I think about how can this just be good enough so that I feel more confident going into it next time? You know what, this is one of the things that screenwriting working with a bunch of great screenwriters really showed me was if you read the first drafts of some of the movies that either are huge box office successes or won more awards, the first drafts are really like an expression of an idea. They are. Sometimes kitchen sink drafts. We throw everything in trying to figure out what to then take out once you have it on paper. And I had that weird notion that like, oh, these people just came down from the mountain with tablets of the perfect screenplay. And they're like, yes, here it is. And it's like, no man. Like I can't go into the whole story. But they're, uh, the guy who wrote Chinatown had done this other project, it was like a World War II project, sprawling, like amazing, uh, true story of a, a guy from the Army Corps of Engineers. And it's had everyone attached Brad Pit, attached David Fincher to direct whole bunch of stuff, right? And you read his drafts and this is the guy who's written like some of the top 10 AFI screen plays in the world in history. And it is a sprawling mess. He hadn't wrapped his arms around it yet. There was a great story, but he was still trying to figure out like, how do you tell it in the, the form of a film? In a strange way, it was liberating for me.'cause I was like, oh, okay, so this is, it's a process. It is, it's all a process. Our life is a process of learning and growing and understanding what we want. So many people start to talk to me'cause they're like, I don't know what I want. I haven't ever asked myself what I want. Right? Because we're worried about what other people want or what the world wants or what Instagram is expecting of us. But that's part of it. We have to start taking action to truly understand what it is that we want. You won't sit there and understand by watching 18 videos on YouTube about all of these really cool things. Yeah. It might get you closer of understanding there's some really cool things to do, but in order to discover that's for you, it's about the action that you take behind it. I had a question for you. Because this has been coming up a lot in my community that I've noticed. And I love the way that you said earlier, how. You get paid for this. Right? But like, it doesn't matter. You're helping people, like do these really incredible things in their life that they wouldn't have otherwise done because of all these distractions. Mm-hmm. So what does success look like if we stop measuring it by performance? We're so nervous about getting everything done, but even if we do get 25 things done at the end of the day, sometimes that doesn't add up to us feeling that fulfillment. I, I get asked frequently, usually the end of speaking engagements or podcasts or live speaking, saying, what's the one most important thing you want everyone to walk away with? Right? Which is a great way to say like, Hey, let's bring us back to one thing. I love that. And invariably I'll say this, it is the best thing I can counsel you is in the morning before you dive into your inbox, before you do dah. Make sure you're clear on what's the one thing, not three things, not eight things, not a week's worth of things, not the goal for six months for now, dah. So it's not write my book. It's, you know what, if I could just finish that outline of chapter three today mm-hmm. That would move my life forward and think that doing that realistic stacking of things that move your life forward day after day, it changes your own belief in what you can do. Like everything sort of springs from there. It's like make the ground fertile before you keep trying to plant seeds and some go on the sidewalk and some don't get watered enough. First thing you do is just make that ground affordable. Just set yourself up to go, wow. For five days in a row, I've said, here's the one thing I need to do. You might be a writer, you might be a designer, you might be a web person, whatever. It's. Start your day before you get into the thick of zooms and all the cutesy stuff we do. Yeah, just go. It's one thing today when I wrap, what's one thing where I go, I'm gonna feel great because I've got this done. And that I think is really important. You did say one thing that I just wanna clarify, which is I do this for free. I actually don't collect a paycheck for Suka. I just love doing this. And I'll tell you, wow. The thing that makes me and Tony, my, my partner, we both, happily we've done things in our life where like we can kind of do this now saying this is the thing. And by the way, as my kid grows up and my daughter soon, this will be the thing I tell'em I do with my life more than any Independence Day. Wolverine die hard. You know, transformers like this is, I think, the most impactful thing I've done. And I'll give you an example, which is we created a group chat so that if you're working you, you feel that you're part of a community. People are all trying to do something with their life, right? It's different than. Being on Twitter where people kinda like hate on each other and or Reddit where people trying to sound smarter than each other. Here's just a group of people all of doing this. It's like being part of a running club where everyone's like, oh, we're all running. How did you do yesterday? Right. And you can once a day post into the group chat something you did. So when you hit hit, complete it on a task, it'll ask you like, Hey, you haven't posted yet today. Do you wanna share this thing? And if you do, cool, they'll say like, oh, Steven, uh, launched his new website in two hours and 15 minutes, whatever. And people can ask you like, oh, what's the RL man? Let's go see it. Or, or show me share your blog post. You know, you finished whatever. It's right. So there was a guy this past spring who posted in there, finished my dissertation, and people were like, Hey dude, that's kind of a big, like mic drop. You just sort of both ah, it feels like a, a big one. And this guy, Roy King, he said yeah, you know, I've been working on this. The past year and a half, two years. He is an assistant vice principal of a high school in Missouri by day. But he said by night I'm working on my PhD in engineering. Yeah. So I've been using'cause he is also a dad. Yeah. He's like, I've been using Suka'cause I get basically 60 to 90 minutes at night of my work time and I have to be super focused and efficient. So I used Souk at night on the weekends to do this. He said I got there, I turned my dissertation but don't celebrate yet.'cause I have to, you know, defend it. We have to go in front of the panel and do that. He's like, that's like two weeks from Monday. Yeah. And people are like, okay cool. And it was interesting because the Saturday, Sunday leading up to that Monday a couple weeks later, people around the world that I know, I run the platform. I know they don't know him. Like they're in Japan, they're in Germany, whatever. We're just like, Hey Roy, you got this. Good luck on Monday, Roy. Like really nice little stuff. Right? So Monday, nothing from Roy. Someone finally posts like, Hey, anyone speak to Roy King? Like, did things work out today? Nothing. And then Tuesday morning, Roy logged in and posted, you may now call me Dr. King. Oh, so cool. Went nuts. And the knowledge that something I had done had enabled someone to do what they were trying to do. That is why I do this because I don't think we should live in a world where we allow these companies to steal our lives. I think that if there is a person raises their hand and goes, I'm not going to my grave with this book in me, with this idea in me, whatever it is, and can I have some tool? Can I have some help your people to do that? Come to our community and like do the thing. Choose one thing in the morning. Be focused, set aside an hour, two hours, whatever. Write that outline of that chapter, write the business plan to the restaurant, do the blog, post draft, whatever that may be. Launch your new website for your coaching business. You know, whatever that that thing is. And it changes the world, like person by person. Because as you start to feel, you know, as they say in French, good in your, in your shoes, it changes how you radiate energy into the people around you. And that affects them. And you know, it sort of radiates outward. And I think the world could use a little more of that now. Yes. Period. I that let that one go. Agreed wholeheartedly. it is funny the way timing works because my appreciation of what you share. Is greater now than it would've been before I knew I was gonna be a father. Yeah. And it's really made time more precious for me. And before I was medically diagnosed neurodivergent where I was like, oh, I'm starting to see like this is not a random thing. This is, this is just a way of being. And then how do you deal with that way of being? And I love that you started your coaching, your business, your pod, all this around like, okay guys, like I want to give. Yeah. It's a great, it's a great thing. Yeah. It's cool. Yeah. Thank you having me and anyone who's listening at this point, thank you for listening. No, I really appreciate that. And I think there's nothing in this world that can hold you back aside from you. And when you start to understand some of these things that are getting in the way, it could be. It could be Instagram, it could be your phone, but it could be, you know, something else entirely. But if you start to get rid of those distractions one by one, you start to see what kind of purpose you truly have. And I really appreciate this company that you've built the beautiful name behind it, so thank you. Yeah, thanks Laura. That's so cool. Yeah, I'm a huge yoga aficionado myself. And something that I've allowed back in my life because I realized all of these other things that were distracting me is music. So I take a musical theater, singing class every Wednesday, and it's been fascinating because it is for no other reason, but just to be around people and to improve my voice and to see what I am capable of, based on what I've done before, but also just bringing it back into my life. There's magic in the Berkshires when it comes to music and, you know, being so close to all of these incredible humans. that is something that. Getting rid of all of these other distractions has really opened up for me. And I just appreciate that you've put together this accomp to allow that for so many other people in this world, because just like you said, we need so much more light in this world. People who are supporting people community, to drive the world forward to something so much better than what it is right now. I, yes. I don't know where we would end other than on that beautiful note. Well, where can people find you? And I'll definitely put all the links in the show notes below as well. Oh, uh, probably two things. The easiest one, if there's any reference I've made or you, you and I have talked about Cal Newport near Kotler Mihai that someone wants to know more about, they can email me, I'll happily send them like, here's a great blog post by Cal Newport. You should read or whatever, right? Yeah. Um, so my email address is very public. It's Stephen S-T-E-V-E-N, at the Suka, which is T-H-E-S-U-K-H. Co for company. So drop me email. I'm not gonna write you back the history of my life'cause you don't wanna read it and I don't have time to write it. But I will send you probably something helpful. Like, oh, here's a great thing to read. And if someone wants to try being in a flow state and say like, you know what, this week I wanna set aside an hour, couple days a week and do something. It's free for three days. Like try it out. It's uh, obviously@thesuka.co T-H-E-S-U-K-H a.co. Yeah. Don't say hi in the group chat. Thank you so much for your time