Learn The Exact Methods That Have Been Proven to Increase Creativity by Up To 700% and Productivity by 500%

Harness The Power of Flow State, Live and Work in The Zone, and Unlock Focus, Creativity and Joy.

Mindful Running And Flow Mastery (MRAFM) Training is an 8-week program teaching you simple but powerful techniques to train your mind to stay in the present moment and harness the power of flow state, live and work in The Zone, and unlock focus, creativity and joy.


  • Mindful running is a form of active meditation that trains your mind to exist in the present moment with greater awareness as you run. You will learn techniques that will almost immediately lead to the natural relaxation of your body and mind.

  • Through simple mindful running and active meditation techniques, you will learn to train your mind and body to stabilize your attention and increase your ability to regulate your emotions.

  • Over time, the mind will adjust and stabilise itself. You will start noticing when you operate on autopilot and get carried away by your thoughts and emotions, and you will become more focused and aware of the present moment.

  • Then we will teach you skills to recognise a flow state and how to trigger it consistently and purposefully to introduce flow to running, workplace and everyday life; along with a science-based roadmap to deploy these triggers to produce more flow.

  • As a result, you will master techniques to optimize your positive emotions, relieve stress, overcome exhaustion, anxiety and overwhelm and unlock hyper-focus, creativity, productivity, confidence and joy.


Tom's practice of using mindful running and active meditation to get into the flow and unlock focus, creativity and joy in the workplace and everyday life, caught the attention of leading scientists at the University of Westminster, who are now conducting 3-year research. This project led by Dr Sanjoy Deb will be a first of its kind research project using the latest scientifically proven advanced research methods and technologies. Read more here.


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Imagine being plugged into a community of peak performers who provide you with accountability, support and feedback. As a member of our community, you will have first-hand access to our live events across the globe.

Over eight weeks, you’ll master the science-based strategies for achieving peak performance in sport, workplace and life. Our framework will help you produce real results fast and spend your entire day in the flow!



Week 1

The Flow And Development Of Conscious Awareness.

Here you will learn how to make your biology work for you, not against you. This week you will start building a mindful foundation by mastering mindful running and active meditation habits to ground your emotions, increase self-awareness, and feel natural, joyful and at ease.

Week 3

Cultivate a more compassionate, gentle and accepting relationship with yourself and learn to let go.

Here you will learn to build a path towards greater focus, ease, and intrinsic joy. You will practice harbouring a mindset of acceptance, letting go of thoughts, feelings and emotions and allowing yourself to heal and move on.

Week 2

Releasing Body Tension Through Active Mindfulness Meditation

Here you will learn about the connections between body, mind and spirit and the therapeutic benefits of practising mindful movement. This week you will begin to discover what is holding you back and blocking you from achieving flow. You will learn step-by-step powerful and engaging techniques for confronting thoughts, feelings and emotions through body movement.

Week 4

Develop reward-based intrinsic motivation and boost self-confidence through curiosity to build unshakable focus.

Here you will learn how to enhance your ability to stay focused on the task and emphasise process over results. You will discover your purpose, develop curiosity and implement flow-based solutions to the goal set.


Week 5

Pursuing a chosen and worthwhile task that challenges us mentally, physically, or both.

Here you will learn about the flow state, which is the feeling of being completely present and immersed in the constant forward movement. It's not about getting lost in the run, but about being so hyper-focused that nothing else matters but the task ahead.

Week 7

Mastering the four stages of the flow cycle.

Here you will learn that flow is a four-stage cycle, and each stage is backed by different and precise changes in how the brain functions. You must go through each stage of the cycle before you can move on to the next.

Week 6

Flow and its triggers and blockers.

Here you will learn a deep science about what triggers and blocks the flow state. Along with a roadmap for implementing these triggers and how to use them each day to consistently drive yourself into insanely deep, long states of flow.

Week 8

Building a high flow lifestyle.

By now, you will have a lot of peak performance tools. In our final week of this training, we integrate it all so that you can start living at the upper end of your potential. All the time.


Is the training online?

Yes, this training is fully digitally delivered. That means you can access it from anywhere, anytime and at your pace.

How long will it take to get results?

This training can deliver results fast. If you follow the steps, you will notice a difference after the first 2-3 sessions. It's highly possible to see quick results that can be quantified.

How does this approach compare to other present-moment awareness and flow boosting practices like traditional meditation or breathing exercises?

Tom's approach to optimal focus and flow is based on leading-edge neuroscience and psychology. You'll find a variety of tools for shifting your inner programming, upgrading your daily habits and routines, and re-framing your brain's responses. This training tool-set beautifully complements other practices like seating meditation - and will most likely reward you with even better results, as your brain becomes more and more resilient to distractions and worries over time.

Can I complete the program at my own pace?

A Quest is designed to be experienced through daily micro-learning, but it’s perfectly fine to also study the curriculum at your own pace. And yes, if you get busy on some days, it’s okay to pick up where you left off. What’s most important is your commitment and consistency in completing the entire process.

How do I access my training content?

All training takes place through our world-class learning management system. This means you start your training session from the top, and everything from coaching sessions to videos to exercises is laid out just for you. Without looking for links and wasting time!

How much time do I need to commit?

There's no need to put in endless hours of work. All it takes is around 20 minutes per day to watch the videos. You can implement all exercises into your regular running activities.

Will this training have a permanent impact on my life?

Yes! If you complete the entire program and honestly practice all exercises. Tom's tools and techniques are designed to trigger a permanent shift in your inner programming, including your autopilot responses to distractions, overwhelm, stress and anxiousness. The result is a lifelong upgrade in your ability to focus, prioritise, and concentrate on the tasks, goals, and people that matter most to you. Even if the world around you is in chaos.

What happens if it's not for me?

We want you to feel secure and confident, that's why we offer free training first. Should you find that the program isn't for you, simply stop using it. We're sure, however, that you will be satisfied with the results this training delivers - hundreds of people have tried Tom's programs and loved them, and we're certain you will feel the same.

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8-week course now!

Total Value: £680

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