Master "Crunch and Release" for Peak Focus and Flow

The 5 AM Miracle: Healthy Productivity for High Achievers · November 10, 2025 · Listen to Original Episode →

Original Title: Optimize Focus Music, Find Your Flow, and Get in the Zone with Ease

Resources

"Getting Things Done" by David Allen - This book was mentioned as a resource the host read during his mid-20s to learn about productivity.
"10% Happier" by Dan Harris - The host learned about active meditation from this book, which he describes as doing "mental bicep curls."

Endel - A German company offering focus music and other options to aid concentration and productivity. The host has recently switched to this service and obtained a lifetime deal.

jeffsanders.com/speaking - A website where listeners can learn more about the host's services as a keynote speaker and corporate trainer.
indeed.com/podcast13 - A URL for listeners to get a sponsored job credit for Indeed.
sleepnumber.com - The website for Sleep Number beds, offering personalized comfort and sleep solutions.
capitalone.com/venturexbusiness - The website to find out more about the Capital One Venture X Business card.
pacificlife.com - The website for Pacific Life, which provides life insurance, retirement income, and employee benefits.
audible.com/wondery - A URL for a free 30-day trial of Audible, specifically for their romance collection.
virginvoyages.com - The website for Virgin Voyages, an adults-only cruise line.
progressive.com - The website for Progressive Insurance, where listeners can use the "name your price" tool.
autotrader.com - A website powered by Auto Intelligence for car shopping.
totalwine.com - The website for Total Wine & More, offering a selection of wines, spirits, and beers.
5ammiraclepremium.com - A website for a VIP ad-free experience of the podcast.

David Allen - Author of "Getting Things Done," a book the host read to learn about productivity.
Dan Harris - Author of "10% Happier," from whom the host learned about active meditation.

Focus Music - Various services and types of music designed to enhance concentration and facilitate a flow state.
Active Meditation - A concept learned from Dan Harris's book, described as doing "mental bicep curls" by acknowledging and releasing distractions.
Crunch and Release - A concept the host developed, involving periods of intense focus ("crunch") followed by intentional detachment and relaxation ("release").
F-Bots (Focus Blocks of Time) - A system discussed by the host for dedicating specific periods to focused work, by blocking out distractions.