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ABOUT ME
Rían Doris is the Co-Founder & CEO of FlowState, the world’s leading peak performance research and training institute focused on decoding the neuroscience of flow states and helping leaders and their teams unlock flow states consistently. Clients include Accenture, Audi, Facebook, Bain & the US Airforce.
Along with being listed on Forbes 30 Under 30 Rian's thought leadership has been featured in Fast Company, PBS and Big Think and he hosted Flow Research Collective Radio, an iTunes top 10 science podcast.
Rían holds a degree in Philosophy, Politics & Economics (PPE) from Trinity College Dublin, an MSC in Neuroscience at King's College, London and an MBA. Rian is currently pursuing a PhD at the University of Birmingham. Prior to founding FlowState, Rían co-founded Flow Research Collective with Steven Kotler, worked with NYT Bestselling Author Keith Ferazzi, and 12X NYT Bestselling Author Dr. Dan Siegel, and was distinguished fellow of the American Psychiatric Association.
Listen To My Podcast: https://open.spotify.com/show/4FVORiyh3AOuNP4Lhs8Yzf?si=754e5290dcfd4478 Let's Connect On Instagram: https://www.instagram.com/riansweetmandoris Follow Me On Twitter: https://www.twitter.com/RianSweetDoris Unlock Flow: https://www.flowresearchcollective.com
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Doris argues that using time-based temporal landmarks ("hinges") with phone alarms creates automatic behavioral consistency by reducing cognitive load and channeling attention toward a single domino habit that auto-corrects the entire day.
- Temporal landmarks create a 'fresh start effect' within each 24-hour cycle that conditions behavior toward the domino habit
- Setting alarms at key temporal landmarks reduces cognitive load by 70-80%, enabling flow and eliminating the need for active willpower
- A single 'domino habit' (e.g., 5:30 a.m. wake-up and flow) propagates consistency across all downstream behaviors when supported by hinges
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Temporal landmarks are dates or times of significance that draw a psychological boundary between one era or phase in life and another (like New Year, Mondays, birthdays, or intraday hours), and they produce a 'fresh start effect' that can be leveraged within a single 24-hour cycle for continuous behavioral reset.
“This is research done at the University of Pennsylvania, and they refer to temporal landmarks as dates of significance that are distinct from ordinary days or that draw a boundary between one era in our lives and another, like the start of a new year, Mondays, or birthdays. Temporal landmarks serve as markers in time that separate our past selves from our future selves, and these landmarks produce a fresh start effect.”
Research from the University of Pennsylvania identifies temporal landmarks as a scientifically-grounded concept with a 'fresh start effect', providing a research foundation for the hinges system.
“This is research done at the University of Pennsylvania, and they refer to temporal landmarks as dates of significance that are distinct from ordinary days or that draw a boundary between one era in our lives and another, like the start of a new year, Mondays, or birthdays. Temporal landmarks serve as markers in time that separate our past selves from our future selves, and these landmarks produce a fresh start effect.”
Reducing cognitive load through temporal landmarks and hinges increases access to flow state because flow can only occur when a person is fully focused and present, and flow triggers work by either lowering cognitive load or increasing dopamine and norepinephrine to funnel attention into the present moment.
“this matters because flow state can only occur when we're fully focused and present to the moment. The reason flow triggers work and drive us into that state of deep immersion is because they either do one of two things, lower cognitive load or increase dopamine and norepinephrine, which funnel attention into the present moment. So, when you reduce cognitive load by setting these hinges, you end up with more access to flow.”
Flow state requires full focus and presence to the moment; hinges reduce cognitive load and enable more access to flow by freeing attention that would otherwise be consumed by time-management decisions and allowing that attention to be directed into the task at hand.
“this matters because flow state can only occur when we're fully focused and present to the moment. The reason flow triggers work and drive us into that state of deep immersion is because they either do one of two things, lower cognitive load or increase dopamine and norepinephrine, which funnel attention into the present moment. So, when you reduce cognitive load by setting these hinges, you end up with more access to flow.”
Time-based temporal landmarks (marked by phone alarms called 'hinges') can transform behavioral consistency from shaky to unshakable by reducing cognitive load and automating decision-making around peak performance habits.
“the alarms that you set to remind you of the day's temporal landmarks, the hinges, decrease cognitive load, which is the amount of information we're trying to hold in working memory at any given time. And they do this by slicing our day into these segments, which reduces the strain on our working memory, improving efficiency.”
Temporal landmarks do not always represent optimal habits or productive activities; sometimes a temporal landmark is just a phase shift (like stopping work or finishing dinner), and interrupting an optimal activity with a hinge is acceptable if it serves the larger 24-hour cycle to drive consistency with the domino habit.
“Counterintuitively, it's possible a temporal landmark can even interrupt an optimal habit, like stopping working. If you look at my hinges, the only optimal habit, so to speak, is the reboot routine. Every other alarm or hinge that I have set for each landmark denotes a phase shift, not necessarily an optimal habit. For example, sometimes I'm doing something really productive at 8:30 p.m. and the alarm goes off telling me it's time to stay aligned to that hinge and get ready for bed. On aggregate though, over this 24-hour period and then over a week and a month, you're going to get more total productivity, performance, and flow by staying on track with your temporal landmarks.”
Hinges simplify decision-making and reduce procrastination by removing ambiguity about when to start and stop activities, because once these time boundaries are specified, the cognitive burden of deciding 'should I do this now?' is eliminated.
“They also simplify decision-making cuz once you know exactly when to start an activity and when to stop an activity, it reduces procrastination.”
Hinges outsource time management from an active, effortful process (wrestling with time) to a passive, unconscious process that automatically occurs, fundamentally shifting the locus of control from internal willpower to external temporal structure.
“And lastly, these hinges outsource time management. And they actually fundamentally shift the nature of time management from an active thing where we're trying to wrestle into a passive, unconscious process that automatically occurs.”
Using time as the most powerful way to ensure flawless behavioral consistency is possible when you structure temporal landmarks (hinges) that synchronize behavior through a 24-hour cycle toward a domino habit.
“What if you could use time itself as the most powerful way to ensure flawless behavioral consistency? Well, when you do what I'm about to show you, self-mastery at every level becomes inevitable.”
Reducing cognitive load through hinges increases presence and attention to the current moment because the mind no longer needs to hold multiple time-management tasks in working memory and can instead trust the external hinge system to redirect attention at the right time.
“First, you're more present. You have more attention to sink into the moment at hand, trusting that the hinges you put in place will pull your attention to where it's supposed to be at the time it's supposed to be.”
Once temporal landmarks are identified, setting phone alarms for each landmark acts as a trigger that signals the need to shift behavior and move into the next phase of the day, thereby keeping the 24-hour cycle on track to hit the domino habit.
“I got my phone out and I did something really simple but game-changing. I set alarms on my phone for each temporal landmark. The alarm would act as a trigger to ensure that I shifted my behavior accordingly, to honor the temporal landmark, and then move into the next phase of the day, which then keeps the entire 24-hour cycle of a day on track to have us roll consistently into hitting that domino habit.”
Setting more than six hinges (temporal landmarks) is counterproductive because it becomes too complex, disrupts natural flexibility in the day, and causes people to fail to adhere to the system; the key is to identify only the critical hinges that keep the day moving and set you up to hit the domino habit.
“And that is setting more than six. Anything more than six is just going to be too complex and disrupt natural flexibility in your day or cause you to not end up adhering to the hinges. You just need the key hinges that are going to keep your day moving and set you up to hit that domino habit.”
The goal when implementing hinges is simply to do what each hinge (alarm) tells you to do; by following the hinges, you will hit your domino habit, which auto-corrects the rest of the day, making complex habit-stacking or other habit-formation techniques unnecessary.
“All you need to do is what the hinges tell you to do. By doing that, you'll hit the domino habit, which again is going to auto-correct the rest of the day. That is it. No overcomplicated to-do list. No need to make the habit obvious or stacked. It's just a simple mechanism of using time itself to keep you on track with consistent peak performance behavior in every 24-hour period.”
If you miss your domino habit on a given day, you can reset and get back on track by simply hitting the next hinge (the next alarm), so the system has built-in redundancy where you have six chances to win (six hinges) rather than depending on hitting one domino habit each day.
“Well, it's simple. Just turn with the next hinge. You'll be on track for the next 24-hour cycle if you hit the next hinge. That's the beauty of it. With hinges, you're removing the onus of consistency from one domino habit, which you sometimes miss. You now have six chances to win, which is each hinge.”
The GPS metaphor for the hinges system is: the end destination is the domino habit, the temporal landmarks are every turn you must take to stay on track, and the hinge alarm is the GPS voice telling you when to make each turn to ensure you hit your domino habit destination.
“Here's the way I want you to think about this whole intervention. Okay, picture it like using GPS for a road trip. Instead of having to remember every turn, the GPS remembers everything and guides you, letting you focus on driving. The end destination is that domino habit that's going to auto-correct your whole day. The temporal landmarks are every turn that you have to take to stay on track, and the hinge is the voice on the GPS that tells you when to make each turn to ensure you hit your destination of the domino habit.”
The process of identifying a domino habit requires reflecting on periods when you have been most happy, most fulfilled, and most productive, and identifying which single habit was consistent during those periods—it could be a workout, time with a friend, a nap, a specific wake time, a ritual in nature, or consistency with diet.
“Look back on the periods that you've been most happy, most fulfilled, and most productive. What's the one habit that has been a constant for you during those periods? Is it a workout? Is it time with a friend? Is it a nap in the middle of the day? Is it getting up at a certain time? Is it doing a certain ritual in nature? Maybe it's staying really consistent with your diet. The key is that you find that one habit that you know, when done, makes everything else fall into place, tipping all the other dominoes.”
A 'domino habit' is a single daily behavior that, when executed, auto-corrects all other behaviors in the day and makes the entire day highly productive; examples include waking at a specific time, morning exercise, meditation, or focused work rituals.
“this is referred to as a domino habit. A habit that, if done, auto-corrects the rest of your behavior and the rest of the day. A domino habit can be anything. Maybe it's watching the sunrise every morning. Maybe it's taking a cold shower. Maybe it's going to bed at a certain time or waking up at a certain time.”
Joshua suggested reverse-engineering temporal landmarks by working backward from the domino habit time (5:30 a.m.) to identify every essential time milestone needed beforehand, such as: when to be asleep (9:00 p.m.), when to be in bed (8:30 p.m.), and when to finish dinner (6:00 p.m.).
“Joshua said to me next, 'Have you tried mapping out the temporal landmarks within the 24-hour period before your domino habit?' Which again, for me, happens to be waking up at 5:30 a.m. and doing wake up and flow. Well, I looked at Joshua thinking he might be onto something. So, he starts firing some questions at me. He says first, 'Look, what time do you have to be asleep to hit that 5:30 a.m. wake up?' Well, 9:00 p.m. I tell him. 'To drift off by 9:00, when do you need to be in bed?' Well, 8:30 p.m. 'And to hit the sack by 8:30, what time should you finish dinner?' 6:00 p.m.”
The metaphor of hinges is that each alarm is a 'hinge' (like a door hinge) that represents a turning point in the day—a moment when you pivot from one activity to another—and just as a door swings from closed to open on hinges, each hinge keeps you on track to hit the domino habit.
“our days hinge on our domino habit. And our domino habit hinges on the temporal landmarks. And each alarm acts as a hinge. Just as a door swings from closed to open on its hinges, each alarm is a turning point in your day, a moment when you pivot from one activity to another that keeps you on track to hit that domino habit, the one habit that if done auto-corrects your behavior.”
Step 2 of the hinges implementation is to reverse-engineer the temporal landmarks needed within the 24-hour period leading up to the domino habit by identifying every essential milestone that must be hit to ensure the domino habit happens without fail.
“Step two is to reverse engineer the temporal landmarks in your day that are going to dramatically increase the likelihood that you will end up hitting that domino habit. For example, if your domino habit is a morning workout, you're going to want to ask, 'What is every essential milestone in the 24 hours before the workout that I have to hit to ensure the workout happens without fail?'”
Step 3 of the hinges implementation is to set phone alarms for each temporal landmark, with the goal being to turn with each hinge (respond to each alarm by shifting behavior) as if spinning a top, to establish hinges for major transitions like waking up, going to bed, wrapping up work, and engaging in recurring activities like exercise, eating, or breaking a fast.
“Now, step three is to set your hinges, the alarms for each temporal landmark. These hinges specifically alert you to the fact that you've reached a temporal landmark. Time to phase shift to stay on track for your domino habit into the next stage of the day. Your goal is to turn with each hinge. It's like spinning a top that keeps on spinning. Aim to establish hinges for when you wake up, go to bed, wrap up your work, and engage in recurring activities such as exercise, eating, or breaking a fast.”
Since implementing hinges and setting alarms for each temporal landmark, Rian Doris has not missed a single 5:30 a.m. wake-up, demonstrating 100% adherence to his domino habit.
“And ever since putting these hinges in place and setting alarms for each temporal landmark, I haven't missed a single 5:30 a.m. wake-up.”
Doris experienced improved behavioral consistency by implementing hinges; his consistency moved from 'shaky to unshakable', and he has not missed his 5:30 a.m. domino habit since setting up the temporal landmark alarms.
“a few months back, I'm chatting with my writing partner Joshua, and he made me think of something that has transformed my behavioral consistency from shaky to unshakable ever since.”
People struggle with behavioral consistency because they become 'stuck in a cycle of spurts and halts'—they start new routines (exercise, reducing phone use, focused work blocks) but attention gets hijacked and motivation decays, leading to breakdowns in consistency.
“You crave consistency, but instead find yourself stuck in a cycle of spurts and halts. You start a new exercise routine, swear off the mindless scrolling, and commit to focused work blocks. But your attention gets hijacked, and motivation falls away as you break down into that inconsistency once again.”
The disconnect between knowing what to do and actually doing it (knowing the books on habit formation but not executing) is both disheartening and can feel like a personal betrayal, representing a common barrier to peak performance.
“You've read the books on habit formation. You know what to do, but you don't do what you know. And this disconnect isn't just disheartening. It can kind of feel like a personal betrayal.”
On paper, people's days are often planned as 'well-coordinated symphonies' with consistent execution of high-performance habits, but in reality, their days play out like 'a garage band fumbling through their first gig', revealing a gap between intention and execution.
“On paper, your day plays out as a well-coordinated symphony, consistently executing your high-performance habits. But in reality, your days play out a little bit more like a garage band fumbling through their first gig.”
Rian Doris was running a team of 60 people at the time when he acquired a new company and started a full-time PhD, which combined with recovering from long-haul COVID made rapid behavioral rebuilding necessary.
“And at the same time, I had just acquired a new company and started a full-time PhD on top of already running a team of 60 people.”
Doris recovered from being unable to get out of bed, unable to exercise, and barely able to work due to long-haul COVID, and then immediately faced the challenge of managing a new company acquisition, a full-time PhD, and a team of 60 people—all requiring rapid behavioral rebuilding.
“I had just gotten better from a brutal bout of long COVID, which is a rare form of COVID-19 that persists for weeks, months, or even years after you get COVID. And for a year, it took me hours to get out of bed in the morning. I couldn't exercise, and I could barely even work. My peak performance habits that I had spent 20-plus years getting in place got completely derailed. And at the same time, I had just acquired a new company and started a full-time PhD on top of already running a team of 60 people.”
Rian Doris recovered from long-haul COVID, a rare form of COVID-19 that persists for weeks, months, or even years after initial infection, and this condition caused him to be unable to exercise, barely able to work, and required hours to get out of bed each morning for a year.
“I had just gotten better from a brutal bout of long COVID, which is a rare form of COVID-19 that persists for weeks, months, or even years after you get COVID. And for a year, it took me hours to get out of bed in the morning. I couldn't exercise, and I could barely even work.”
The hinge system is called a 'hinge' system because Joshua said 'You want to stay consistent. Just don't get unhinged', using the double meaning of hinge as both a structural pivot point and a reference to staying aligned/not getting unhinged.
“And that's when Joshua said, 'You want to stay consistent. Just don't get unhinged.' So, what did he mean by that? Well, our days hinge on our domino habit.”
Hitting the domino habit is described as a 'lead domino' that, when flicked, topples the rest of the dominoes in the day, and the first step of implementation is to identify this one lead domino.
“The first is to identify your domino habit that auto-corrects the rest of the day, that one lead domino that we need to flick.”
Rian Doris's complete hinge system for a 24-hour day is: 5:30 a.m. (wake up and flow), 8:00 a.m. (reboot routine), 5:00 p.m. (work finishes), 6:00 p.m. (finish eating, no more eating for the day), 8:30 p.m. (ready for bed), and 9:00 p.m. (in bed ready to sleep).
“So, this is what it looked like when we mapped it out together. 5:30 a.m. Wake up and flow. 8:00 a.m. Reboot routine. 5:00 p.m. Work finishes. 6:00 p.m. Finish eating. No more eating for the rest of the day. 8:30 p.m. Ready for bed. 9:00 p.m. Be in bed ready to sleep.”
Waking up at 5:30 a.m. and diving straight into flow is Rian Doris's personal domino habit; it is the single behavior that auto-corrects the rest of his day and has been central to the success of his business ventures since founding his first company.
“I know what that is. If I wake up at 5:30 a.m. and dive straight into flow, it makes my entire day infinitely more productive. From the moment I started my first business, so much of the success relied on that one habit.”
Doris had struggled with consistency regarding his domino habit (5:30 a.m. wake-up and flow) even after recovering from long COVID because he would stay up late, snooze the alarm, and get sucked into his phone, despite knowing this habit was critical to his success.
“Now, the problem for me was that, even after recovering from the long-haul COVID, I was still having trouble with getting consistent with that domino habit. I would end up staying up late, snoozing the alarm, getting sucked into my phone, the usual stuff.”
Joshua, Doris's writing partner, posed the key insight question: 'What's the one daily habit that makes the rest of your behaviors happen automatically?' which led Doris to identify his domino habit and subsequently develop the hinges framework.
“Joshua looked at me and he said, 'Look, let's make this really simple. What's the one daily habit that makes the rest of your behaviors happen automatically?' I instantly answered, 'I know what that is. If I wake up at 5:30 a.m. and dive straight into flow, it makes my entire day infinitely more productive.'”
Rian Doris is the co-founder and CEO of the Flow Research Collective, and along with his partner Steven Kotler (a New York Times best-selling author), they have helped tens of thousands of professionals make peak performance habits as automatic as breathing.
“I'm Rian Doris, co-founder and CEO of the Flow Research Collective, and along with my partner, New York Times best-selling author Steven Kotler, we have helped tens of thousands of professionals make peak performance habits as automatic as breathing.”
The hinges system was inspired by a conversation between Rian Doris and his writing partner Joshua, where Joshua posed the question about identifying one domino habit and then suggested mapping temporal landmarks to support it.
“A few months back, I'm chatting with my writing partner Joshua, and he made me think of something that has transformed my behavioral consistency from shaky to unshakable ever since.”