What is a Flow state?

Have you ever been so engrossed in a good book, some music, painting, gardening or a jigsaw that when you look up at the clock you are shocked to see that hours have passed? If so, it’s highly likely you have experienced a flow state.

The concept of 'flow' was first proposed by psychologist Mihaly Csikszentmihalyi. He described flow as an optimal state of consciousness, a sweet spot where we're so absorbed in an activity that everything else seems to fade into the background.

When we enter the flow state, remarkable changes occur in the brain. Our prefrontal cortex, responsible for self-awareness and judgment, quiets down, allowing other brain regions to synchronize and work harmoniously. Neurochemicals like dopamine and endorphins flood our system, enhancing our motivation, creativity, and wellbeing.

Key Characteristics

The Calm website lists the following key characteristics of flow state.

Your concentration is laser-focused on one thing

Flow state isn't your everyday focus. It's an intense, all-consuming concentration that’s targeted on what you're doing right now — and only that. 

You’re doing something challenging but achievable

Here's the thing. To achieve flow state, there has to be just the right level of challenge involved. Too simple and it’ll bore you, too hard and it’ll overwhelm you. 

You’re engaged in something you enjoy (‘intrinsic motivation’)

In flow state, you're driven by the sheer joy of the activity itself. It isn’t about external reward or recognition, it's about that deep-seated satisfaction you get from simply doing something you love. 

Your goal is crystal-clear

You need to know precisely what you're aiming to accomplish. 

You feel a sense of control

This doesn't mean that everything is predictable or within your control. Instead, it's about feeling confident in managing the task and responding to challenges effectively.

You lose any feelings of self-consciousness

In a flow state, your focus is so intense that self-doubt and inhibitions fade away. You're not worried about failing or what others might think. You're just completely absorbed in the task. 

You lose track of time

When you’re in flow state, your perception of time is altered in a way which typically feels like you’ve lost track of time.

You feel connected to what you’re doing (and at peace)

In flow state, there’s a feeling of deep harmony, connection and peace that’s present between you and the task at hand. 

How to achieve a flow state

So how can you begin the process of inducing a flow state?  Alive recommends these ten steps:

1. Timing is everything

If you try to get into a flow state when you are tired and drained, it’ll feel like an uphill struggle. You’ll get distracted easily and have less willpower to stay in the zone. So decide when you are at your best and most energised or enter your flow state directly after a break.

 2. Eliminate external distractions

Only when you can focus with undivided attention for at least 15 minutes can you get into flow. In fact, it’s said that whenever we get distracted it takes on average 25 minutes to gain back our full attention. So it’s critical that you put your phone away and disable all alerts and notifications.

 3. Remove internal distractions

Wandering minds are the enemy of flow. When we’re experiencing stress or have too much to think about, it’s incredibly hard to stay focused on your task at hand. Try a ten minute meditation to clear your mind and daily journaling to get thoughts out of your head.

 4. Listen to the right kind of music

Listening to music with your headphones helps to block external distractions and keep internal distractions to a minimum, preventing your mind from wandering. Choose repetitive or familiar music with limited vocals that could compete with your thoughts or put one song on repeat.

 5.Work on one specific task

Flow is the opposite of multitasking and switching between multiple tasks will stop you getting in the zone. Be very clear about what you’re going to work on and stick to it.

6. Match your skills to the job at hand

Flow can only be achieved when the task is challenging enough to keep your brain interested, while at the same time you’re skilled enough to tackle the task without it being too difficult, stressful or frustrating.

7. Have a clear objective

You need to have a specific purpose for focusing on the task, such as finishing a project, completing a piece of content or finalising a strategy or plan, whilst also being mindful of the next point…

8. Focus on the process and not just the end state

While having a goal is important, flow also allows you to enjoy the journey by not fixating on the end result. Allow yourself to appreciate the moment without worrying too much about the ultimate outcome.

 9.Define a mental cue

Do something special each time you prepare to go into flow state. Whether that’s repeating a sentence or taking a few deep breaths, do that same exact thing every time. In doing so, you’re triggering your brain to understand it’s time to flow.

 10. Stay hydrated and consume caffeine cautiously

Drinking water is incredibly important for concentration and focus. Staying hydrated keeps your brain functioning well, while not drinking enough can sap your energy. And keep an eye on your caffeine intake. One or two cups can provide a proper productivity boost but any more than that can induce anxiety and reduce your focus. 

So give it a go (at work or at home!)  and let us know if this works for you.