Starting a new habit isn’t just about discipline—it’s about design. In this Monday Motivation episode, we break down the habit loop from The Power of Habit by Charles Duhigg—cue, routine, reward—and how linking your craving for coffee to a simple action like writing can build momentum. Manu shares a personal example of using this exact loop to write daily, thanks to a helpful tip from his coach.

Key Takeaways:

✅ The habit loop—cue, routine, reward—is the foundation of behavior change

✅ Motivation grows when habits are tied to things we already crave

✅ Small actions, repeated consistently, rewire our routines

Make sure to subscribe and follow me for updates, tips, and more ways to stay in the flow! You can connect with me on:

• Instagram: @flow_network__

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• LinkedIn Newsletter: Daily Flow

Stay tuned for more great content, and as always, stay in the flow!

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In this special Mother’s Day Flow Sunday episode, we reflect on the buzz surrounding newly elected Pope Leo XIV—and trace his spiritual roots back to one woman whose name many don’t know, but whose love quietly changed history. This is a tribute to the hidden strength of mothers, especially my own mother—whose love for beauty, tenderness, and resilience laid a foundation for everything I am—and to my wife, whose unwavering patience, fierce love, and daily devotion continue to transform the world around her.

Key Takeaways:

✅ Behind leadership headlines lie generations of faithful love

✅ The Augustinian Order exists because of a mother’s persistence

✅ St. Augustine’s journey was powered by silent sacrifice

✅ St. Monica’s story represents millions of unsung mothers

✅ Our lives are built on the strength of women who never get credit

Make sure to subscribe and follow me for updates, tips, and more ways to stay in the flow! You can connect with me on:

• Instagram: @flow_network__

• YouTube: @flow_network__

• TikTok: @theflownetwork

• LinkedIn Newsletter: Daily Flow

Stay tuned for more great content, and as always, stay in the flow!

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In his first words as pope, Leo XIV called the world to unity, dialogue, and peace. This episode reflects on that powerful moment and what it means for humanity today.

Key Takeaways:

✅ Peace begins with listening

✅ Building bridges is the work of all of us

✅ Unity doesn’t mean sameness—it means connection

Make sure to subscribe and follow me for updates, tips, and more ways to stay in the flow! You can connect with me on:

• Instagram: @flow_network__

• YouTube: @flow_network__

• TikTok: @theflownetwork

• LinkedIn Newsletter: Daily Flow

Stay tuned for more great content, and as always, stay in the flow!

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The Path Is the Practice 🛤️

In the Stoic tradition, the goal isn’t to become perfect—it’s to keep practicing. Drawing from Epictetus, this episode explores why self-mastery isn’t about arrival, but about continuous self-formation through daily effort.

Key Takeaways:

✅ Growth means showing up daily, not achieving perfection

✅ Stoic wisdom sees virtue as a process, not a product

✅ Practice is more powerful than rare insight

✅ True strength is built through sustained, intentional action

Make sure to subscribe and follow me for updates, tips, and more ways to stay in the flow! You can connect with me on:

• Instagram: @flow_network__

• YouTube: @flow_network__

• TikTok: @theflownetwork

• LinkedIn Newsletter: Daily Flow

Stay tuned for more great content, and as always, stay in the flow!

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#337 The Brain’s Blue Spot Key to Healthy Aging 🔵🔵🧠

New research highlights the locus coeruleus, a tiny blue-colored region in the brainstem, as a major player in cognitive health and aging. Known for its role in producing norepinephrine, this brain hub may be critical for attention, memory, and even resisting neurodegenerative diseases.

Key Takeaways:

• ✅ The locus coeruleus regulates arousal, attention, and stress responses.

• ✅ It may be the first brain region affected in Alzheimer’s disease.

• ✅ Exercise, deep sleep, and stress reduction can help preserve its function.

• ✅ A healthy “blue spot” could mean sharper thinking and slower aging.

Make sure to subscribe and follow me for updates, tips, and more ways to stay in the flow! You can connect with me on:

• Instagram: @flow_network__

• YouTube: @flow_network__

• TikTok: @theflownetwork

• LinkedIn Newsletter: Daily Flow

Stay tuned for more great content, and as always, stay in the flow!

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Today’s episode blends personal experience with the wisdom of Marian Rojas Estapé. Discover how this renowned psychiatrist explains the neuroscience of flow — and why tuning into it daily can change how you feel, connect, and perform.

Key Takeaways:

✅ Flow happens when you enjoy a task that also challenges you.

✅ The brain releases dopamine and endorphins during flow.

✅ Flow helps reduce stress and improve emotional balance.

✅ It sharpens focus and strengthens relationships.

✅ Marian frames flow as a path to a more intentional, joyful life.

Make sure to subscribe and follow me for updates, tips, and more ways to stay in the flow! You can connect with me on:

• Instagram: @flow_network__

• YouTube: @flow_network__

• TikTok: @theflownetwork

• LinkedIn Newsletter: Daily Flow

Stay tuned for more great content, and as always, stay in the flow!

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We’ve been sold a lie: that we need to “feel ready” before we act. In this episode, we break down the myth of motivation and reveal the real driver of progress—movement. This isn’t about mindset. It’s about motion. Raw, imperfect, relentless motion.

Key Takeaways:

✅ Motivation is a trap that keeps you stuck in thought, not action.

✅ High performers act through resistance, not inspiration.

✅ Discipline beats feelings—every single time.

✅ Messy action is more powerful than perfect intention.

✅ Motion creates momentum—start small, move fast.

Make sure to subscribe and follow me for updates, tips, and more ways to stay in the flow! You can connect with me on:

• Instagram: @flow_network__

• YouTube: @flow_network__

• TikTok: @theflownetwork

• LinkedIn Newsletter: Daily Flow

Stay tuned for more great content, and as always, stay in the flow!

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Many of us feel trapped by a lack of time. Naval Ravikant flips this idea, suggesting that it’s not time we lack—it's clear priorities. In this episode, we explore how understanding our true priorities can lead us to a more intentional and happier life.

✅ "No time" often just means misaligned priorities.

✅ Prioritizing intentionally leads to deeper happiness.

✅ Your choices reveal what truly matters to you

Make sure to subscribe and follow me for updates, tips, and more ways to stay in the flow! You can connect with me on:

• Instagram: @flow_network__

• YouTube: @flow_network__

• TikTok: @theflownetwork

• LinkedIn Newsletter: Daily Flow

Stay tuned for more great content, and as always, stay in the flow!

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Today, we’re diving into a simple but powerful mindset shift: changing “I have to” into “I want to.” This tiny tweak can unlock motivation, gratitude, and a deeper sense of purpose, helping you energize your day and stay in the flow.

Key Takeaways:

✅ Reframing tasks from obligation to choice empowers you.

✅ Saying “I want to” taps into gratitude and intrinsic motivation.

✅ Purpose-driven language energizes you and boosts well-being.

✅ This mindset shift reduces stress and improves emotional resilience.

Have you ever started your day feeling low energy, looking at your to-do list with a heavy heart?

I had one of those mornings recently. I sat down to write my tasks, but instead of just listing them like usual, I tried a little experiment. I rewrote each task by connecting it to a bigger “why” — and most importantly, I started with “I want to,” instead of “I have to.”

For example, instead of writing “review lease agreements” — which sounds dry and boring — I wrote: “I want to have a steady and profitable income, so I want to carefully review these agreements.”

Instead of “schedule doctor’s appointment” — which I had been putting off — I wrote: “I want to take care of my health, so I will schedule my doctor’s appointment.”

And you know what happened? Boom. Energy. Motivation. Excitement.

Suddenly, my day wasn’t full of chores — it was full of choices I wanted to make for my future self.

Psychologists have found that when we frame activities as “want to” rather than “have to,” we activate intrinsic motivation — the kind that comes from within.

Research from Self-Determination Theory (Ryan & Deci, 2000) shows that intrinsic motivation boosts well-being, engagement, and resilience.

When we say “I want to,” we tell our brain we have agency — we are choosing our path, not being dragged down it.

On the flip side, “I have to” creates pressure. It triggers stress, resistance, and sometimes even resentment.

But “I want to” brings gratitude, empowerment, and flow.

So next time you’re writing your to-do list, try this:

Connect every task to your bigger purpose. Start each one with “I want to.” Watch how your energy shifts.

Remember, it’s not about forcing false positivity. It’s about honestly finding your reason — your why — and stepping into the power of choice.

When we move from obligation to desire, life feels lighter, richer, and way more fulfilling.

When you choose to connect your actions to your deeper purpose, you don’t just get things done — you build the life you actually want.

It’s a small shift with a massive impact.

Keep leading your days with intention — and as always, stay in the flow. 🌊

Make sure to subscribe and follow me for updates, tips, and more ways to stay in the flow! You can connect with me on:

• Instagram: @flow_network__

• YouTube: @flow_network__

• TikTok: @theflownetwork

• LinkedIn Newsletter: Daily Flow

Stay tuned for more great content, and as always, stay in the flow!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.