From playing a complex piece of music, engaging in a challenging sport, solving a difficult problem, creating a detailed piece of art, or being immersed in the chapter of a book, these are all examples of activities where we can become so immersed in them, we lose track of time.
It is regularly experienced by chess players, dancers, rock climbers, and surgeons who find deep satisfaction in their work. Anyone who has played the game Elden Ring is likely to stay the same, so I’ve been told.
A degree of skill is obviously required to do these activities in the first place – the task must be challenging enough to engage us, but not so difficult that it causes frustration. If the task is too easy, we may become bored; if it’s too difficult, it can cause anxiety.
Few of us will achieve a state of flow by attempting to perform a gymnastics routine in front of a global audience, unless you’re an Olympic athlete or performing at an extremely high level.
My own efforts at Elden Ring caused frustration to both me and those around me. I will leave gaming to the gamers.
Equally, a primary school maths book, or a stacking toy designed for children aged under two years, is not going to hold our attention for long. We therefore need to be engaging in activities and challenges that are appropriate to our capabilities.
Also required is what the researchers call a profound level of engagement and intrinsic reward, meaning we’re immersed in the activity, and it is done for its own sake, not for any external reward.
A state of flow
Known as a state of flow, this is a psychological state where we become so absorbed in an activity that we lose track of time and self-awareness, fully engaging with the task at hand.
Often described as being “in the zone,” the state was first extensively studied by Mihaly Csikszentmihalyi who found that achieving flow can be the key to enhancing productivity, creativity, and overall life satisfaction.
Immersed in an activity that challenges us, yet is something we enjoy, can help us produce our most creative and productive work. It’s something we can do for hours at a time with little need for a break.
We can even ignore hunger cues, fatigue and discomfort, as we give the task our complete an undivided attention.
We can also lose track of time. Csikszentmihalyi talks about flow being a merging of action and awareness, where we lose any sense of self and become one with the task.
Achieve a state of flow too late into the evening and we can find that, before we know it, it is the early hours of the morning.
The Flow Experience and Its Origins
The concept of flow arose from Csikszentmihalyi’s research into the creative process. He spoke to artists, athletes, and professionals and found they often reported becoming so involved in their work that they lost all sense of time and self (Nakamura and Csikszentmihalyi, 2002).
The phenomenology of flow reflects attentional processes. Intense concentration, perhaps the defining quality of flow, is just another way of saying that attention is wholly invested in the present exchange. Action and awareness merge in the absence of spare attention that might allow objects beyond the immediate interaction to enter awareness.
Flow is deeply rooted in intrinsic motivation—performing an activity for the inherent pleasure it brings, rather than for any external reward. This is what Csikszentmihalyi referred to as “autotelic” activities, where the goal is self-contained within the activity itself.
He also put forward the idea of an autotelic personality – the type of people more likely to easily achieve a flow state. This personality is characterised by curiosity, an interest in life, persistence, and low self- centeredness.
They are open to new challenges and ready to engage. These individuals enjoy life and tend to do things for their own sake, naturally displaying intrinsic motivation.
A subjective phenomenon
Achieving a state of flow is subjective and depends on personal circumstances. What creates flow for one person might not for one person. Nakamura and Csikszentmihalyi (2002), point out that a set of stairs might be of little interest to someone walking down them, but to someone with a skateboard they become a high-skill high challenge situation.
The dark side of flow
While flow has been linked to positive emotions (Csikszentmihalyi and LeFevre, 1989), there is another side that is less talked about but still needs to be factored into any discussion on the subject. As with anything, it can be used for positive or destructive means.
Schüler (2012) highlights the fact that flow can cause us to neglect other domains of our life, saying:
Costs can be time costs, for example, spending days and nights working on an interesting project; financial costs such as financing expensive leisure time activities; costs to one’s physical health; and even costs to one’s psychological growth, when important other goals (that do not produce flow and that require self-control) are disregarded.
Hours spent playing computer games can affect our ability to work and study. It can also affect relationships, prevent us from getting enough fresh air and exercise, and wreak havoc with our time schedules.
Flow and risky behaviour
There is also concern about flow and addictions including gambling and exercise addiction – activities that can generate a flow state. It is pleasure seeking for its own state, which is the definition of flow, regardless of the consequences.
Flow may enhance our skills and competences, but then result in us seeking activities that challenge us and push us out of our comfort zones, which can result in more risky behaviour, like pursuing more extreme sports.
Motorcyclists and kayakers
Rheinberg (1991) researching motorcyclists found that the greater the experience of flow, the less afraid they felt when out riding, which increased risk taking. They had an increased preference for riding at high speed on highways.
Schüler and Pfenninger (2011) found that flow leads to an underestimation of risk in white-water kayaking causing kayakers to underestimate of the risk of capsizing or hurting themselves in what is already a dangerous sport.
The world’s top wave surfers
Schüler (2012) discusses a study into the world’s top wave surfers who were interviewed about their experiences undertaken by Partington et al. (2009).
The surfers describe the rewarding quality of flow as a peak experience, comparable to euphoria, as a great joy in performing perfectly which enhances self-esteem, which is accompanied by feelings of personal fulfilment. However, simultaneously, they actually use the term “addiction” when describing their experiences.
An awareness of the dark side of flow can help us be mindful of avoiding its negative consequences and pay more attention to our behaviours and engage in self-reflection.
For those looking to achieve flow for the position emotions it evokes and for the enjoyment it can add to our lives, there are practical steps that can be taken to help cultivate it.
Achieving Flow: Practical Steps
While flow might seem like a rare and elusive state, it can be cultivated with intentional practise and the right conditions.
For those looking to achieve flow for the position emotions it evokes and for the value it can add to our lives, here are some practical steps.
Set Clear Goals
Having clear, specific goals is crucial for entering a flow state. When we know exactly what you want to achieve, our focus sharpens, and distractions fade away.
Breaking down larger tasks into smaller, manageable steps, and setting milestones that provide a sense of accomplishment along the way can help with this.
An example would be a writer setting a goal of achieving a certain word count or completing a set number of chapters.
Match Challenge to Skill Level
Flow occurs when there is a perfect balance between the challenge of the task and your skill level. It can help to regularly assess our abilities and seek out activities that push us just beyond our comfort zone, promoting growth without becoming overwhelming.
As people master challenges in an activity, they develop greater levels of skill, and the activity ceases to be as involving as before. In order to continue experiencing flow, they must identify and engage progressively more complex challenges.
Eliminate Distractions
To fully immerse ourselves in an activity, we need to minimize interruptions and create an environment that supports deep focus. This could mean finding a quiet space, turning off notifications on our phones, or setting specific work hours.
The fewer distractions we have, the easier it will be to maintain the concentration needed for flow. We’re not going to achieve flow if we keep checking our phones or we’re regularly interrupted by friends or family members wanting our attention.
Practise Mindfulness
Mindfulness—the practise of being fully present—can significantly enhance our ability to achieve flow. By focusing on the present moment and letting go of distractions, we can create the mental space necessary for flow. Techniques such as meditation and deep breathing can help us develop this focused awareness.
Develop our Skills
As we improve our skills in a particular area, you increase your capacity to take on more complex challenges, which in turn fosters flow. Whether through formal education, practise, or self-directed learning, continuous skill development is key to maintaining the balance between challenge and ability.
Use Feedback to Stay on Track
Immediate feedback is a crucial component of flow, as it allows us to adjust our actions in real time. This feedback can come from the task itself, from others, or from self-reflection. By embracing feedback, we can stay aligned with our goals and make necessary adjustments to sustain flow.
The Role of the Environment in Facilitating Flow
The environment plays a significant role in facilitating or hindering flow. According to the research, the conditions of your surroundings can either promote or obstruct the flow state.
Structured environments with clear goals and immediate feedback—such as certain work settings, sports, or artistic pursuits—are more likely to foster flow. However, flow can also be achieved in seemingly mundane tasks if approached with the right mindset.
For example, activities like driving or even household chores can become opportunities for flow if they are approached with focused attention and a challenge-skill balance. The key is in how we perceive and engages with the task at hand.
More than a state of mind
Flow is more than just a state of mind; it’s a way of engaging with life that can lead to profound personal satisfaction and growth, as long as there is also an awareness of its potential negative effects.
By understanding the conditions that foster flow and intentionally cultivating these in our daily activities, we can experience greater fulfilment and productivity.
A richer, more engaged life
So, whether you’re an artist, athlete, or simply someone looking to improve your focus and enjoyment in everyday tasks, the principles of flow offer a path to a richer, more engaged life.
In short, find something that gets you into a state of flow, and do more of it, but ensure the reward outweighs the risk.
Sources
Csikszentmihalyi, M., & LeFevre, J. (1989). Optimal experience in work and leisure. Journal of Personality and Social Psychology, 56, 815–822.
Nakamura, J. and Csikszentmihalyi, M., 2002. The concept of flow. Handbook of positive psychology, 89, p.105.
Partington, S., Partington, E. and Olivier, S., 2009. The dark side of flow: A qualitative study of dependence in big wave surfing. The sport psychologist, 23(2), pp.170-185.
Schüler, J., 2012. The dark side of the moon. Advances in flow research, pp.123-137.
Schüler, J., and Pfenninger, M. (2011). Flow impairs risk perception in kayakers. In B. D. Geranto (Ed.), Sport psychology (pp. 237–246). New York: Nova.
