Regenerative Energy Essentials: The 5 to Thrive


Now That We’ve Protected Your Attention, it’s Time to Increase Your leverage by Protecting Your Energy! Let's look at the 5 to thrive - your essential toolkit for building All day energiser bunny levels of regenerative energy to fuel your flow.

Action Steps

Retroactive Sleep Analysis
Fuel Analysis; Health Self-Assessment
Multidimensional Assessment Of Interoceptive Awareness 
Practice Daily Mindfulness
Choose 1-2 Gratitude Practices to Deploy This week

Take The Multidimensional Assessment Of Interoceptive Awareness

      1. The Multidimensional Assessment of Interoceptive Awareness (MAIA) is an 8-scale state-trait questionnaire with 32 items to measure multiple dimensions of interoception by self-report.

        Take the Assessment Here

Sleep Tools

Lesson Resources

      1. “The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work” by Shawn Achor


  1. Dr. Matthew Walker, at University of California, Berkeley 

  2. Sleep Debt Elicits Negative Emotional Reaction through Diminished Amygdala-Anterior Cingulate Functional Connectivity

  3. Brain may flush out toxins during sleep, NIH

  4. Strengthen your brain by resting it, APA

  5. Association of Sleep Disturbances With Reduced Semen Quality: A Cross-sectional Study Among 953 Healthy Young Danish Men

  6. Increased oxygen load in the prefrontal cortex from mouth breathing: a vector-based near-infrared spectroscopy study

  7. What's the Ideal Sleep Environment?

  8. The science of naps

    1. Fuel

    2. Dr. Andrew Huberman 

    3. The Twinkie Diet

    4. Acute Fasting Regulates Retrograde Synaptic Enhancement through a 4E-BP-Dependent Mechanism

    5. Independent Analysis on Supplements & Nutrition


    1. Spark: The Revolutionary New Science of Exercise and the Brain 

    2. A Broken Sense of Self Underlies Eating Disorders

    3. Emotional Ignorance Harms Health

    4. Where Mind and Body Meet 

    5. Sherrington's "The Integrative action of the nervous system": a centennial appraisal


  1. OBM Integrative and Complementary Medicine | Cultivating Well-Being through the Three Pillars of Mind Training: Understanding How Training the Mind Improves Physiological and Psychological Well-Being 

  2. Mindsight: The New Science of Personal Transformation: Siegel, Daniel J.

  3. Relationships between mindfulness, flow dispositions and mental skills adoption: A cluster analytic approach 

  4. Mindfulness and Flow Experience


    1. Gratitude and well-being: A review and theoretical integration

    2. Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life 

    3. A Grateful Heart is a Nonviolent Heart: Cross-Sectional, Experience Sampling, Longitudinal, and Experimental Evidence

    4. Gratitude and Well‐Being: Who Benefits the Most from a Gratitude Intervention?

    5. Gratitude and hedonic and eudaimonic well-being in Vietnam war veterans.

    6. What Good Are Positive Emotions in Crises? A Prospective Study of Resilience and Emotions Following the Terrorist Attacks on the United States on September 11th, 2001

Rabbit Holes

          1. Handbook of Positive Psychology, Chapter by Nakamura, J., & Csikszentmihalyi, M, 195-206

          2. Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment, Martin E.P. Seligman Ph.D. 

          3. Martin Seligman: The new era of positive psychology | TED Talk 

          4. Positive Psychology with Martin Seligman 

          5. TEDxBloomington - Shawn Achor - "The Happiness Advantage: Linking Positive Brains to Performance"


  1. EEG Data Collected From Helicopter Pilots in Flight Are Sufficiently Sensitive to Detect Increased Fatigue From Sleep Deprivation

  2. Transport and industrial safety, how are they affected by sleepiness and sleep restriction?

  3. The organizational cost of insufficient sleep

  4. Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker

  5. Sleep Quality and Chronotype Differences between Elite Athletes and Non-Athlete Controls

  6. Sleep Drive and Your Body Clock

  7. Circadian Rhythms, Sleep Deprivation, and Human Performance

  8. The Drive to Sleep and Our Internal Clock

      1. Fuel

          1. Endocannabinoid hedonic hotspot for sensory pleasure: anandamide in nucleus accumbens shell enhances “liking” of a sweet reward 

          2. Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index 

          3. The Effects of Hydration Status on Cognitive Performances among Young Adults in Hebei, China: A Randomized Controlled Trial (RCT)

          4. Effects of Dehydration on Brain Functioning: A Life-Span Perspective


          1. Exercise-Cognition Interaction: Neuroscience Perspectives by Terry McMorris 

          2. The Moving Mind: Neuroscience, Philosophy, and Fitness | Michael Mannino | TEDxJWUNorthMiami 

          3. Interoception: the sense of the physiological condition of the body

          4. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma

          5. How Do You Feel?: An Interoceptive Moment with Your Neurobiological Self


  1. Dispositions Toward Flow and Mindfulness Predict Dispositional Insight 

  2. Challenge-Skills and Mindfulness: An Exploration of the Conundrum of Flow 

  3. The Mindful Brain: The Neurobiology of Well-Being by Daniel Siegel 

  4. Efficacy of Neurofeedback on the Increase of Mindfulness-Related Capacities in Healthy Individuals: a Controlled Trial 

  5. Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body by Daniel Goleman

  1. Gratitude
  1. "Empathy for All” with Steven Kotler, Inspired Evolution Podcast 

  2. What Can the Brain Reveal about Gratitude? 

  3. Neural correlates of gratitude 

  4. The Grateful Brain 

  5. Flourish: A Visionary New Understanding of Happiness and Well-being

Course Lessons

Barricading Attention

Eliminate 21st Century Brain Melt

Your Flow Dojo

Flow Optimising Your Workspace

Regenerative Energy

Your Positivity Toolkit: The 5 To Thrive

Surfing Your Biology

Getting Your Biology To Work For You, For Flow

Week 3 Challenges

Your Week 3 Training Challenges

Chris McLean

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