You’ve felt it before — the moment when your mind is completely focused on the task at hand, and all of your senses feel alert and heightened. It is a state you may experience when you are performing at your best. Challenges can begin to feel like play when you find your flow.
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In essence, a flow state is a moment when you are so engrossed in an activity that nothing else seems to matter. It is the feeling you get when you become fully absorbed in what you are doing and lose track of time or the space around you. You might have experienced it while playing sports, driving, playing music, creating art, or even taking part in a conversation with friends.
Finding your flow can help you:
- Be more productive, both at work and in your hobbies.
- Learn better and faster, while remembering more of what you learn.
- Become more creative and open to new ideas.
- Increase your sense of happiness.
In other words, finding your flow helps you do what you want to do — and do it better.
What Exactly is the Flow State?
In psychology, a description of the flow state is often attributed to the work of Mihaly Csikszentmihalyi, who first wrote about it in his book Flow: The Psychology of Optimal Experience. He did not “invent” it — it is as natural an experience as walking or talking — but he did give it the name we use today and helped us understand its power to transform our lives and work.
A flow state can be experienced in many situations, from art and sports to writing and focused work. The most common way to experience it is through deep engagement in work or play.
Think of:
- A mathematician totally absorbed in his equations.
- A painter totally absorbed in her landscapes.
- A carpenter loses track of time while woodworking.
The operative words are “total absorption” and “losing track.” Flow is about maximum but effortless concentration. It would be no exaggeration to say that both the 9th Symphony and the lightbulb were likely created during a flow state. That is why “flow” is an excellent word to describe this experience: flow state is more than a feeling; it is a process.
There are many theories about why we enter flow states, but there is likely no single reason why people experience them. Some scientists believe there is a neurological component to being in flow, and that our brains release certain chemicals when we are engaged in an activity that requires focus and concentration.
Others think that being passionate about what we are doing helps us enter flow — that experiencing pleasure from our work makes us more likely to go deeper.
Psychologists do not believe there is only one type of flow state. Rather, they think there are multiple kinds of flow experiences, each with its own triggers. Different people respond differently to unique stimuli, and they are inspired by different activities. There seems to be no exact formula for entering a flow state — it often happens naturally.
Benefits of Flow State
The benefits of flow state are many. When you are in a flow state, you feel engaged and productive. You are more likely to achieve your goals because you are moving forward with a sense of ease and fluidity. Your brain is operating at a high level of performance and efficiency, helping you get things done quickly and effectively.
Flow can also boost your confidence. When you are in the zone, you may feel like you can take on the world — and that confidence can carry into other areas of your life as well. Other benefits of flow state may include:
- Deep concentration on an activity that requires skill and full attention.
- A greater sense of control over your actions and their results.
- A shift from self-consciousness to complete focus on the task at hand.
- An altered state of awareness where your sense of self is diminished, leaving feelings of euphoria, timelessness, and absorption in the activity.
Flow helps you do better work because it allows you to be fully present in whatever you are doing. This can lead to greater creative output, a deeper understanding of concepts, and more efficient problem-solving. As a bonus, entering a flow state while working on a difficult task may help reduce frustration. Even if you do not succeed the first time, you can return to the task later with renewed energy.
A Reduced Sense of Self and Time
During flow, our sense of self is reduced because we become lost in the task at hand. We are so focused on the present moment that we may lose track of time, our surroundings, and even ourselves. This can help reduce stress and anxiety because the person temporarily “forgets” self-conscious thoughts and replaces them with a productive, meaningful activity they truly value.
The reduced sense of time allows a person to focus more fully on the task at hand — but only when the task is intrinsically rewarding and challenging enough to keep them engaged. This is a key marker that influences how someone enters a flow state in the first place.
Anyone can experience flow states, no matter how much experience they have in their profession. Salespeople, scientists, artists, and even children learning how to read in school can experience and benefit from flow states.
An Accelerated Path to Mastery
In order for someone to master something, they need to practice until it feels effortless — almost like second nature. The challenge is that this can take years, especially when we are constantly interrupted by distractions or negative thoughts about ourselves or our performance. When we practice without these interruptions, however, we can move toward mastery at a faster rate.
In other words, achieving flow is about eliminating barriers between you and your goals. You can work toward mastery by focusing on the task at hand and not letting yourself become distracted by things that do not matter.
Creative Boosts and Superior Performance
When you are in a flow state, it can be easier for ideas to come to you. Because your mind is clear and focused, it can take in more information than usual. This makes it easier to process that information and come up with new ideas or solutions. Similar to meditation, the flow state may open channels of communication between the conscious and subconscious parts of your brain, allowing for increased creativity.
People in a flow state may experience:
- A heightened sense of focus and concentration.
- Increased mental acuity.
- Improved memory retrieval.
In practice, this means your mind is working effortlessly while you are fully immersed in what you are doing. You can think more clearly, perform complex tasks with greater ease, and enjoy the thrill of creative or problem-solving work. Flow states are also related to feelings of joy or happiness. For instance, some athletes describe the “runner’s high,” which researchers believe may be linked to the release of endorphins during times of intense concentration.
How Meditation and Mindfulness Relate to Flow State
Being able to achieve a state of flow — and, on a smaller scale, even a bit of focus — is essential to achieving goals. However, maintaining that focus and stability of mind can be challenging. That is where meditation and mindfulness come in. A mind trained to be more present, calm, clear, and at ease is more likely to experience a flow state because it is trained in non-distraction and focus.
“If we can learn how to apply focus moment-to-moment, then we’ll see that play out in our longer-term goals,” says Headspace co-founder Andy Puddicombe.
By definition, mindfulness is the quality of being present and fully engaged with whatever you are doing in the moment — free from distractions or judgment, and aware of thoughts and feelings without getting caught up in them. By engaging in meditation, we encourage our minds to become more present. We actively create conditions that help us notice when we get distracted, understand what distracts us, and return to the object of focus.
A flow state combines these two concepts.
In essence, flow state is a very active, moving meditation. Flow states relate closely to both meditation and mindfulness. In fact, one could say that a flow state is an outward projection of both meditation and mindfulness. Consider, for example:
- Mindfulness: A state of being aware and fully present in the moment without judgment or attachment to thoughts or feelings. Studies show that mindfulness can reduce stress, anxiety, depression, and many other conditions — including chronic pain — while improving overall health and well-being.
To learn more about Mindfulness, check out our article, 'What Is Mindfulness'
- Meditation: The practice of focusing your attention on a single object or idea. It is usually done in silence, but it can also be practiced through guided meditation sessions led by an instructor.
Want an in-depth overview of meditation, check out our article 'What is Meditation'.
Both of these activities contain characteristics already described in relation to flow states. The chief distinction is that flow states move the mind fully out of itself, with concentration focused on an external object, task, or challenge.
Someone who practices meditation and mindfulness may already be inclined to enter a flow state. It is simply a matter of finding the right stimuli.
Flow States: Examples
When you are in a flow state, time flies by. You are completely absorbed in an activity, whether you are writing a paper, programming, or even playing with your dog. Your mind feels clear, and your focus feels sharp. When you look back on these activities afterward, they may seem to have taken no time at all.
No matter the activity, the one thing all flow states have in common is a feeling of effortlessness. When you are in a state of flow, you feel like you are playing the game instead of banging your head against a wall. You are so focused on what you are doing that everything else falls away.
How to Achieve Flow
No matter how appealing a flow state may sound, it is not something you can force. The best way to get into a flow state is to be in the moment and do something you love. When you are actively using the faculties and talents you are good at, flow can arise naturally.
Look for tasks that offer:
- Intrinsic Motivation: Intrinsic motivation is a state of mind in which you feel driven to work on something because you find it interesting and enjoyable. You do not have to be paid or receive recognition for it. If you simply enjoy working on something, that can be enough.
- Sufficiently Challenging Work: Flow can only occur when the challenge matches the person’s skill set and experience level. If you are trying to do something too easy or too hard, you may not achieve flow because you may feel either bored or frustrated.
- Clear Goals: One reason flow is so satisfying is that it gives you a sense of purpose and direction, both in your personal and professional life. When you have a clear goal in mind and achieve it, you feel like you have accomplished something significant.
Meditation Helps You Take Control of the Flow
The more you practice meditation and mindfulness, the easier it may become to achieve a flow state of mind. That is because meditation can help train your mind to focus better and concentrate for longer periods of time. It may also help reduce stress levels and support overall mental health.
Meditation itself is a great way to teach your mind relaxed concentration. You can do it anywhere, anytime — even while sitting at work, waiting in line, or riding the bus. When combined with knowledge about flow states, meditation techniques can help support creativity and inspiration when working on projects.
Want to learn more about how to meditate? Check out our article 'How to Meditate'.
Need help calming your mind so you can reach a flow state? Find a practitioner on Sofia Health to help you get started with meditation, mindfulness, and more.
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