“`html
You’ve probably noticed during mindfulness practice that our usual mental state is not one of flow; instead, it’s characterized by mind wandering. This means that our focus often drifts away from what’s happening now, shifting between memories of the past and thoughts about the future. When we practice being present, we start to regularly bring our attention back to the now, especially when our thoughts wander.
This process of concentrating can be likened to “directed presence.” It involves consciously engaging in the moment, whether we are brainstorming with colleagues, exercising, spending quality time with our partners, or putting our children to bed. Psychologists describe this complete engagement as being in a “flow” state.
Mihaly Csikszentmihalyi, a pioneering psychologist in this field, discusses flow in his book Flow: The Psychology of Optimal Experience. He defines flow as “the state where individuals are so absorbed in an activity that everything else fades away; the experience is so pleasurable that people engage in it regardless of the costs, purely for the joy of it.”
Connecting Flow State and Mindfulness
Presence can be experienced anytime, anywhere—whether lounging on a beach, walking to your car, or stuck in traffic. It can be passive or active. Conversely, flow is an active state that feels almost effortless. Csikszentmihalyi explains that optimal conditions for flow occur when “the challenges and skills are both high and balanced.”
Many notable athletes, artists, and thinkers have shared their experiences with flow. For instance, tennis champion Stefanos Tsitsipas spoke about the stark difference between his typical play and the flow state: “It felt like someone unlocked a cage. Suddenly, I was free. Every decision I made felt right,” he shared. “It elevates your game. You’re not playing just with your skill anymore; you’re playing with your heart.”
Flow doesn’t always happen easily. We need to push aside the lure of immediate gratification to achieve it.
Jazz legend Buster Williams reflects on his time with Miles Davis, describing how they reached a heightened level of engagement: “With Miles, we reached a point where the music guided us, rather than the other way around. We simply followed the music wherever it led.”
While these descriptions may make flow feel elusive, you don’t have to be a renowned athlete or artist to tap into this state of complete engagement. Whether it’s a tough morning jog, an important PTA meeting, or delivering a work presentation, flow is accessible to everyone. Csikszentmihalyi’s research highlights that full-time caregivers experience flow just as often as athletes and musicians do. One mother recounted feeling absorbed while assisting her daughter in discovering new things: “Reading is something she’s really passionate about. We read together—I read to her, and she reads to me. That’s when I completely lose touch with the outside world; I’m fully engaged in our activity.”
FOMO–The Flow of Missing Out?
Research by Csikszentmihalyi alongside Martin Seligman reveals the link between flow and well-being. In one of their studies, they asked 250 teens who often experienced flow and another 250 who didn’t, to track their moods throughout the day. The analysis showed that the teens with low flow were frequently disengaged, often hanging out at malls or watching TV. In contrast, those in the high-flow category spent their time developing hobbies, educational pursuits, and athletic skills.
How did these groups fare in terms of happiness? The high-flow teens performed better across all measures of psychological well-being, except one. Seligman noted, “The exception is noteworthy: the high-flow kids think their low-flow peers are having more fun, wishing they could be at the mall enjoying those so-called ‘fun’ activities or watching TV.”
The only drawback of experiencing flow is the feeling of missing out on immediate pleasures that don’t contribute to long-term happiness. This research leads to two significant insights.
First, engagement boosts happiness and well-being. The more we dwell in a flow state, the more we grow and find meaningful success. However, experiencing mental health issues like anxiety and depression may limit our ability to access flow. A 2022 study in PLOS One examined 664 musicians, a group known for high anxiety rates, exploring factors that influenced their experiences of flow. It found a correlation: the more anxiety a musician experienced, the less likely they were to encounter flow.
Secondly, flow doesn’t always happen spontaneously. We often need to resist the allure of immediate pleasures to create the environment conducive to this rich experience of total engagement.
3 Key Elements for Achieving Flow
Csikszentmihalyi and other flow researchers have identified three crucial components needed to achieve flow:
1. A clear, purposeful set of goals for the activity, which helps direct your focus.
2. A sense of balance between the challenge presented and your skill level, facilitating absorption in the task.
3. Immediate, clear feedback on your progress and areas for improvement.
To create these favorable conditions for flow, set aside at least 10 minutes each day for meaningful work. Turn off or silence your phone, shut down your browser and email, and switch off the TV to minimize distractions. Use this time to concentrate on a project, task, or hobby that is both challenging and enjoyable. If you encounter setbacks or unexpected results, don’t criticize yourself; treat those moments as feedback and adjust as needed.
You can alternately shift between focused engagement and periods of relaxation. Pay attention to when your thoughts start to slow down or when your focus diminishes. Then, take a break to recharge your mind, whether by walking, stretching, or taking deep breaths. Finally, strengthen this habit in your brain by appreciating the relief and renewal that comes from giving yourself a well-deserved pause. Neuroscientist Judson Brewer emphasizes the importance of awareness: “Noticing the difference between becoming lost in thought versus being present with our sensations can be transformative. We just need to allow ourselves to step aside.”
How to Enter a Flow State
For some people, reaching flow can occur almost effortlessly. Renowned figures like Mozart performed concerts at a young age, while Picasso created his first significant artwork at just eight. For those like them, engagement is innate and becomes a natural part of life from an early stage.
However, for most of us, learning to access flow might take a bit more practice and thought.
The first step is identifying activities that could lead to flow. Here are three key points to help you find which of your activities, either at work or at home, might set the stage for a flow state:
- Challenge: Remember that flow doesn’t come from ease. In fact, it emerges from pushing our abilities to their limits. What activities challenge you?
- Enthusiasm: Flow doesn’t mesh well with disinterest. While you don’t need to love every task, it helps to select something that brings you at least a bit of joy. What tasks do you find enjoyable?
- Skill: Flow requires a degree of mastery. A beginner at the piano isn’t likely to flow while learning their first song, unlike a seasoned concert pianist. Total mastery isn’t necessary, but a solid handle on your skills is vital. Which skills do you possess at a high level?
Jot down your answers to these three queries on a piece of paper. Take time to reflect on the activities in your life that exhibit these three qualities.
Adapted from Start Here: Master the Lifelong Habit of Wellbeing by Eric Langshur and Nate Klemp, PhD.
“`