Flow is a state of mind that is often experienced by individuals who are fully immersed in a task that they enjoy. It is a mental state characterised by energised focus, full involvement, and enjoyment in the process of an activity. Psychologist Mihaly Csíkszentmihályi, who became interested in how artists became lost in their work, coined the term “Flow” to describe this state of mind.
Neuro-psychological research has shed light on the neural processes that underlie the experience of flow. When individuals enter a state of flow, there is a change in their brain activity, specifically in the prefrontal cortex, which is the part of the brain responsible for attention and decision-making.
During flow, the prefrontal cortex is activated, and there is an increase in the release of dopamine, a neurotransmitter associated with pleasure and reward. This activation of the prefrontal cortex and the release of dopamine contribute to the feelings of enjoyment and fulfillment that individuals experience during flow.
Additionally, flow is associated with a decrease in activity in the default mode network (DMN), which is the part of the brain responsible for self-referential thinking and mind-wandering. When the DMN is deactivated, individuals are more focused and present in the moment, which is a key component of the flow experience.
Besides Mihaly Csikszentmihalyi, other researchers have studied the concept of flow and its benefits. Susan Jackson is a professor of psychology at the University of Winnipeg, Canada, and she conducted extensive research on flow in the workplace. Her research has shown that employees who experience flow at work are more engaged, satisfied, and productive.
A professor of psychology at Cambridge University, Brian Little, has researched the concept of “personal projects,” which are activities that individuals engage in for their own sake. His research has shown that when individuals are engaged in activities that are meaningful and enjoyable, they are more likely to experience flow.
Another psychologist, Jeanne Nakamura from the University of the Pacific, conducted research on the role of mindfulness in flow. Her research has shown that mindfulness practices can enhance an individual’s ability to enter a state of flow.
Lastly, Csaba Pleh is a Hungarian psychologist, conducted research on flow in the context of creative activities. His research has shown that flow is an essential component of creativity and that individuals who experience flow during creative activities are more likely to produce high-quality work.
To enter a state of Flow, there needs to be a good balance between the difficulty of the task and your skill level. When the challenge is just about manageable, it provides a sense of excitement and motivation to overcome the challenge. The difficulty level of the task cannot be too easy as it leads to boredom and disinterest, and it cannot be too difficult as it leads to frustration and anxiety.
Another essential element of Flow is focus. When you are fully present and engaged in the task at hand, you are more likely to enter a state of Flow. The stronger the concentration you brings to a task, the more likely you are to experience Flow. However, external, and internal distractions can disrupt focus. They are the antidote of flow.
When it comes to creativity, internal blockages can hinder your ability to enter a state of Flow. Stressful thoughts and negative self-talk can create barriers, making it difficult to focus and enjoy the task at hand. Mindfulness and mental exercises can help you overcome these internal blockages and tap into your best version.
Researchers have discovered 22 catalysts to help you quickly enter into a flow state. There are probably way more, but thus far 22 have been identified. These triggers are your toolkit and some of them are distraction management, dopamine triggering, curiosity, passion and concentration.
Flow expert Steven Kotler (2021) suggests a three-step formula for incorporating more flow into your life.
In the first step, identify an activity that you find intrinsically rewarding and become completely absorbed in. Examples could be cooking, gardening, hiking, painting, or any other activity that you enjoy. Set aside at least 90 minutes once or preferably twice a week to engage in this activity undistracted, training your brain to seek intrinsic enjoyment and the flow state.
The second step involves identifying your most focused time of day. Determine when your brain is most alert and engaged, whether it’s early morning, late at night, or after a brief nap. During this time, tackle your most important tasks, leaving administrative and less critical tasks for other times when your focus may be less optimal.
The third step for incorporating more flow into your life is to choose a daily recovery time. It’s important to have a designated period each day when you disconnect from work and technology, allowing yourself to relax and recharge. This can involve spending time with loved ones, watching a movie, walking your dog, or meditating – whatever helps you wind down and prepare for a good night’s sleep.
Everyone has different ways of recovering from a busy day, so it’s essential to find what works best for you. Detaching from the internet during your recovery time is crucial to retrain your brain to enhance focus and optimise performance when flow is required.
By incorporating these three steps into your weekly and daily routine, you can experience more flow in everyday life, leading to a higher quality of life and increased focus on what’s truly important. By minimising distractions and optimising your recovery time, you can achieve a better balance between work and relaxation, improving your overall well-being. Use flow for peak performance. In your work, your sport or to simply tap into creativity.
Dr. Benjamin Hardy, an organisational psychologist, explains these steps in the following video.
By Ampara Bouwens
Ampara is an experienced Clinical Psychologist with over 19 years of experience, providing mental health services in private, governmental, and corporate sectors. She specializes in complex trauma, personality disorders, and other severe disorders, using a compassionate and non-judgmental approach to help clients regain control and autonomy over their lives. Since moving to New Zealand in 2016, Ampara has been running a successful private practice, offering personalised and effective treatment to individuals seeking to improve their mental health and well-being. Ampara is also the clinical lead and founder of MindGarage – a leading provider of psychological services, treatment, and assessment, with a team of skilled therapists who provide high-quality, personalised treatment via the same compassionate, non-judgmental approach. The MindGarage team takes a holistic approach to therapy, considering all aspects of a client’s life and offering tailor-made services to meet individual needs. MindGarage believes in empowering clients with the skills and knowledge needed to make positive changes in their lives, promoting long-term mental and emotional health.
Visit Ampara online: https://amparabouwens.co.nz/