Passion Struck with John R. Miles

Episode 709: David Nurse on How to Unlock the Flow Code Formula
Release Date: December 30, 2025

Episode Overview

In this insightful year-end episode, host John R. Miles sits down with renowned mindset coach and former pro basketball player, David Nurse, to demystify the "Flow Code Formula"—a practical, neuroscience-driven method for achieving peak performance and fulfillment in everyday life. Together, they discuss how flow is not just for elite athletes or performers, but a trainable state that can empower anyone, from busy parents to CEOs, to live and work with meaning and intention.

Nurse shares stories from coaching NBA stars and collaborating with cutting-edge neuroscientists, offering tangible strategies for leveraging stress, harnessing focus, and building routines that unlock human potential. The conversation is peppered with memorable anecdotes, actionable tools, and deep wisdom—aimed at helping listeners start 2026 with purpose, presence, and renewed motivation.

Key Discussion Points & Insights

1. The Nature of Flow: Myth vs. Mastery

• Flow Isn’t Lucky—It’s Repeatable: Nurse emphasizes that flow is not a mystical or exclusive phenomenon, but a state anyone can learn to access.
  • "Flow isn't some elusive accident, it's a repeatable system." (John Miles, 03:54)
• The Role of Positive Stress (Eustress): Not all stress is detrimental. The right kind of pressure can be a catalyst for growth and performance.
  • "Eustress, the positive stress, is the nerves you feel before you walk on stage...That type of stress allows you to perform at a higher level if you have a relationship with it that you're accepting of it." (David Nurse, 00:17, repeated at 33:50)
• Optimal Anxiety & Flow: Both John and David discuss the concept of “optimal anxiety”—functioning best at the sharp edge between overwhelm and boredom.

2. Stories from Elite Performers

• Deep Practice Over Talent: Nurse recounts working with NBA MVP Shai Gilgeous Alexander as an example of someone who embodied “deep practice”—continuous, purposeful refinement beyond normal effort.
  • "Deep practice is one of the main steps of flow state...Every single rep I'm learning from and mastering, that's deep practice versus practice." (David Nurse, 15:18)
• Meta Visualization: Tying vision to action is common among the top athletes and performers Nurse coaches.
  • "He also had this vision of where he wanted to go...it's a daily practice." (David Nurse, 15:18)

3. The Flow Code Formula Explained

• Nurse reveals the five components of his “flow code,” synthesizing neuroscience and lived experience (23:37-30:59):
  1. Meta Visualization + Box Breathing: Merging mental imagery and controlled breathing to prime the nervous system.
     • "Box breathing, this is just a way to slow down the central nervous system." (David Nurse, 27:57)
  2. Autogenic Mind-Muscle Activation: Imagining energy flowing through the body to foster bodily awareness and activation.
  3. Bilateral Tapping: Using physical cues (like tapping wrists or temples) to regulate arousal and attention.
     • "The brain-body connection is very powerful...it's just a reminder to the athlete or the person. It's trust." (David Nurse, 19:26)
  4. Cross-Crawl Disorganization: Engaging body movements that require left-right coordination, enhancing brain connectivity.
  5. Neuro-Connection (Purpose): Tapping into a larger purpose (spiritual or otherwise) as a source of intrinsic fuel.
     • "For me, it's God, Jesus, for it's whatever your higher connection is that makes the reason that you're doing what you do more important." (David Nurse, 29:30)

4. Actionable Techniques to Enter Flow

• The TAP Cue (Trust, Acceptance, Presence):
  • Trust: Belief in one's process and preparation.
  • Acceptance: Embracing your current position in life.
  • Presence: Full immersion in the now—release rumination and anxiety.
  • "If you want to tap into flow state, if you can hit those three things and just keep that reminder, that cue of tapping your wrist for the tap in." (David Nurse, 19:26)
• Distraction is the Enemy: Flow is fragile—excess digital and mental clutter is the greatest saboteur.
  • "Distraction is the main one...we live in two worlds now...it takes us away from the ability to lock in the zone." (David Nurse, 38:23)
• Reset with Box Breathing: Use short, mindful breathing breaks during the day (not just in the mornings) to regain focus and recalibrate intention.
  • "Take a one minute break in the middle of the day, doing some box breathing and having some analyzation of how the day went and where you want it to go." (David Nurse, 41:38)

5. From the Court to the C-Suite—Universal Relevance

• Applicability Beyond Sports: The Flow Code isn’t for athletes alone—it’s for anyone wishing to be a better partner, parent, or professional.
  • "All of these aspects that people seek for on a daily basis, this helped with...it's just the effortless effort." (David Nurse, 40:06)
• Epigenetics and Self-Belief: Genetics set a starting point, but one's environment and choices (“epigenetics”) determine growth.
  • "Genetics can also be one of the biggest excuse makers there is. But what are you going to do from that?" (David Nurse, 36:39)
• Routine = Remarkable: Regular practice trumps rare inspiration.
  • "Routine leads to the remarkable. The small reps you do today are the foundation of your breakthroughs tomorrow." (John Miles, 44:19)

Notable Quotes and Memorable Moments

• On Deep Practice:
  • "There’s only been one person that I’d ever heard of before do the same thing...and that player was a 17-year-old Kobe Bryant." (David Nurse, 15:18)
• On Good Stress:
  • "If there’s only bad stress…it’s pointless stress that is going to keep you out of the ability to get in the zone…But the eustress, the positive stress…allows you to perform at a higher level if you have a relationship with it that you're accepting of it." (David Nurse, 00:17/33:50)
• On the Nature of Flow:
  • "Simplicity on the far side of complexity…when you reach that top echelon, you’re actually back to just having fun and playing free. And that’s the beauty of when you know you’re in your flow." (David Nurse, 18:30)
• On Creativity and Presence:
  • "They’re so present, they’re so calm, they’re listening to me, they’re engaged in this conversation. And I think ultimately that's what people want and that is what the flow code is about.” (David Nurse, 40:06)

Useful Timestamps

• What is flow? The role of good stress (eustress): 00:17, 33:50
• Intro to David Nurse and expertise: 03:41–05:09
• Deep practice story—Shai Gilgeous Alexander: 13:23–18:30
• The TAP framework for flow (Trust, Acceptance, Presence): 19:26
• Description of flow code components (neuro-backed): 23:37–30:59
• Distraction and what breaks flow: 38:23
• Box breathing & resetting mid-day: 41:38
• Application of flow for relationships/parenting: 40:06
• Closing statement on "passion struck" and Nurse’s purpose: 42:22

Key Takeaways for Listeners

• Flow is attainable: Whether on the court, in the office, or at home, flow is a skill that can be systematically cultivated.
• Train, Don’t Wait: Use simple routines (like box breathing and the TAP cue) to deliberately set the stage for peak performance and clarity.
• Empower Stress: Reframe anxiety as energy—good stress can sharpen you if you build a positive relationship with it.
• Focus and environment matter: Create spaces and routines that limit distraction so focus and flow can emerge.
• Effortless effort is possible: The ultimate goal is to make your best work feel natural, fun, and free—whether you’re pursuing personal or professional growth.

Further Learning & Resources

• Find David Nurse: @davidnurseNBA | davidnurse.com
• Flow State Workbooks: Download free resources at theignitedlife.net
• Nurse’s new venture: “More or Less” protein gummies for healthy on-the-go nutrition

Final Thought

"Becoming isn't about reaching a finish line. It's about staying in the flow of who you're meant to be." (John Miles, 46:46)

This episode is an energizing masterclass in human potential, offering both neuroscience and heart for anyone looking to start 2026 with passion, intention, and robust mental tools.