How to Enter Flow State

This video explores the concept of flow, a mental state of effortless engagement, and its benefits such as increased productivity and creativity. It discusses how flow can be achieved through intrinsically motivating activities and balancing skill level with challenge.

A tennis player wins her second straight set, feeling like she can predict her opponent's next move. A musician works to master a chord progression, unfazed by mistakes, as he repeatedly plays the same four bars. A scientist fails to notice her morning alarm blare from the next room, having analyzed data through the night. While each of these people is immersed in a different activity, requiring specific skills and knowledge sets, all three are experiencing what is known as flow, a unique mental state of effortless engagement. And while you may not be a scientist or professional athlete, anyone can find flow. This is a good thing, as those who more frequently experience flow report higher levels of positive emotions, creativity, and feelings of accomplishment. Further, research has linked it to increased productivity, enhanced learning, and academic achievement. But what exactly is flow? And how can we find it in our daily lives? Flow is more than just concentrating or paying attention. Psychologists go so far as to define flow as an altered state of consciousness, with several defining features. First, those in flow tend to feel so effortlessly engaged in a task that time seems to fly by. They are not easily distracted. In contrast with cycles of procrastination, when it can feel impossible to start an activity, during flow, it can feel difficult to stop. Flow also tends to diminish feelings of worry or self-judgment, in turn fostering creativity. People report experiencing a sense of oneness with what they're doing, allowing for peak performance. Further, brain imaging studies have shown that flow is accompanied by changes in neural activity, notably in regions that play a role in attention, self-awareness, and self-consciousness. Despite decades of research, many questions still remain. How do the brains of those in flow compare to those in other states of consciousness, like meditation? Does flow arising from physical activities like sports recruit the same brain areas as more mental tasks like writing or math? Scientists are still working to understand why certain activities are more likely to elicit flow than others. While we don't know for sure, there are several theories. For example, people more often report finding flow when doing things they find intrinsically motivating, meaning activities they find purpose, meaning, or enjoyment in. This may include participating in a favorite hobby, but also tackling gratifying assignments at work, studying topics you find interesting, or even completing satisfying chores. Likewise, it may be more difficult to find flow in tasks you do only because you have to, not because you want to. Other research suggests balancing personal skill level with the activity's challenge is key for finding flow.