In the Flow…..
Let’s continue our discussion about the Art & Science of being ‘in the flow’ or in a ‘flow state’.
Flow can and does happen as part of daily life. There are also practical applications in particular areas including education, sports, arts and at work.
CREATIVE Pursuits: Flow is most associated with creativity. An artist might spend hours on a painting and have a sense that time flew by much more quickly and there was much progress. A writer may be so immersed in what they’re writing that time passes………and they don’t really notice.
EDUCATION: Csikszentmihalyi has mentioned that overlearning a skill or concept can help people experience flow. A critical concept in his theory is the idea of slightly extending oneself beyond one’s current ability level. This stretching can help you experience flow.
SPORTS: Engaging in an activity that’s doable and also slightly stretches your abilities is a good way to get ‘in the flow,’ or ‘in the zone,’ as athletes may call it. This state of flow allows an athlete to experience a loss of self-consciousness and a sense of complete mastery of the performance.
AT WORK: When you’re engaged in a task where you can focus entirely on the project at hand, ie: coder, interior designer, etc.
SUMMARY: Flow can happen anytime a person is deeply engaged in a task, including during learning activities, work-related projects, as well as during creative and athletic activities and pursuits.
Now comes the fun part………
HOW to Achieve Flow:
Who doesn’t want to achieve this joyful, peaceful state of flow? There are some strategies you can use to increase your chances and help set the stage for entering a flow state:
1)Set clear goals: Flow is likely to occur, according to Csikszentmihalyi, when you’re faced with a task that has clear goals that require specific responses. In other words, you must focus entirely on what you’re doing. Ie: chess, writing, painting.
2)Eliminate distractions: ie: phones, TV, etc.
3)Challenge: if you add an element of challenge, flow happens; your skills are fully involved in overcoming a manageable challenge and in this way, acts as a magnet for learning new skills and increasing challenges (Csikszentmihalyi).
4)Choose an activity or pursuit you enjoy: Focus on getting ‘in the flow’ while working on something you love. Sometimes, you can discover what you really enjoy and love, when you notice that you’re ‘in the flow…….’
Again, here are some conditions that need to be met to achieve flow state:
1)You must care about the task.
2)The task, activity or job, can’t be too easy or too difficult.
3)The activity should be something that you’re good at (skill).
4)Your mindset about the task should be focused on the journey, not the destination. (process-focused instead of goal-focused); ie: as an athlete, you’re focusing on the game instead of the medal.
Whatever your passion, activity, or task, think about the intrinsic factors motivating you. Add to this, no distractions or interruptions. A flow state will likely follow as a natural consequence of these conditions aligning.
More to do to encourage your body and mind to get ‘in the zone:’
1)Do something you love: this is the easiest way to get in the flow.
2)Choose clear goals. This also helps give you a sense of control.
2)Create a pre-flow ritual: Create a series of actions that you do each time you’re beginning your task, Ie: a short walk, dance, meditation. It doesn’t matter what your activity is; it cues your brain to know what’s about to begin and you are letting it know to be ready.
3)Choose one important task and make it challenging: Multitasking creates distractions that make it impossible to achieve flow.
4)Eliminate distractions.
5)Identify your peak productive and creative times, Ie: morning, after a good night’s sleep. Learn more about your circadian rhythms, which may help you to identify your most productive times of the day.
6)Take care of yourself. Create self-care routines, so that you can stay in the flow longer.
7)Get to know yourself. Pay attention to what you really like and what and when puts you into a state of flow, without necessarily knowing it.
NEUROSCIENCE of Flow:
What makes the flow state so special? Neuroscience hasn’t completely figured it out yet. Researchers have recognized that flow is a distinct mental state. It arises only when the level of challenge of the task or activity and the level of skill of the person are in balance.
When you work on a task that’s engaging, but not so difficult as to be frustrating, it lets our brains relaxin an unusual way. When we’re engaged in effortful focus, the brain’s central executive network (CEN) is engaged. When we’re ‘doing nothing,’ the default mode network (DMN) takes over. This is associated with daydreaming and plays an important neurological role. Our levels of activity are significantly higher when in the DMN, even though we don’t look like we’re doing much at all. Counterintuitively, this part of the brain is also active during flow.
When in a flow state, our minds are fully engaged in the task at hand in a way that seems to free up other parts of our brain to make connections. Although you’re working, flow is inherently pleasurable and restorative. When in flow, dopamine is released. This neurotransmitter makes you feel more relaxed, optimistic, energized, and dedicated to the task.
Bottom line…
How FLOW STATE benefits your WELLNESS:
Our physical, mental and emotional well-being are directly tied to our dopamine levels. When they’re out of whack (too low or too high) we can become ill or engage in self-destructive behavior.
Flow rewards us for the mental engagement and attentional focus that keeps us growing. The neurological and subjective experience of flow has benefits---both in and out of flow state.
Here are some ways FLOW benefits your well-being:
1)Higher productivity. Flow state correlates with peak performance.
2)Increased satisfaction. You experience a dopaminergic reaction, boosting your positive experience, both during and after flow.
3)Improved emotional regulation. Improved focus and increased confidence help to reduce anxiety and stress, all associated with improved emotional regulation.
SUMMARY:
Having a goal, choosing a task that’s somewhat challenging, pursuing an enjoyable project and minimizing distractions, can all help you to achieve a state of flow (Kendra Cherry).
By the way, being in a state of flow is a great way to make the activities you pursue more enjoyable and engaging. Not only do you perform better when you’re in a state of flow, but you can also improve your skills and learn and feel out what your passions and joys really are.
The good news is that flow is a skill you can learn with practice. Flow is a dynamic and ever-changing state. As your skill levels increase, you’ll need to adjust the level of challenge needed to help initiate a state of flow.
“Enjoyment appears at the boundary between boredom and anxiety, when the challenges are just balanced with the person’s capacity to act.” ----Mihaly Csikszentmihalyi
So, enjoy learning about the flow state and experiencing it………………!
With smiles and love,
Dr Gigi
PS: Are you ready to find YOUR flow state and what gives you real joy, freedom and happiness? Contact me @www.gigiarnaud.com and sign up for your Free Clarity Call!
I look forward to meeting you!
Change your Thoughts, Change your Mind, Change your World