Athlete's hands on starting line - flow state

Flow for Optimal Performance

What Is Flow?

“Flow” is the highly focused and immersive mental state that happens when you’re fully absorbed and engaged in a task or activity. It’s when you become so focused on what you’re doing that everything else seems to fall away.

Elements of flow

During flow you can experience:

  • Total concentration. Deep focus on the task that helps you stay fully engaged and block out all distractions.
  • Merging of action and awareness.  The task feels automatic, like a habit.
  • Loss of self-consciousness. You lose focus on yourself, your worries, and how you look to others.
  • Sense of control. Strong confidence in your ability to perform your task effectively.
  • Time shift. You might feel like time is speeding up, slowing down, or irrelevant.
  • Self-motivating experience. Your task is enjoyable and satisfying, and you’ve no expectation of any reward or benefit.

3 things you need for flow

  • Clear goals. Break down your task into smaller, more precise, and manageable goals.
  • Specific feedback. Check in with yourself and others to track your progress along the way.
  • Balance skills with challenge. Try for a balance between the demands of the activity and your skill level.

Strategies for attaining flow

  • Remove distractions. Avoid multitasking, declutter your space, use technology less often, and cut out anything that takes your focus away from what you’re doing.
  • Take risks. Step out of your comfort zone to be more present and approach situations from a different perspective.
  • Manage your time Schedule blocks of uninterrupted time so you can fully immerse yourself in your task.
  • Tune in to your environment. Feeling connected to your environment can reduce stress and anxiety, create a sense of purpose and fulfillment, and make the activity more meaningful.


infographic explaining flow state elements and strategies

Published on: May 7, 2025

References

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Czikszentmihalyi, M. C. (1990). Flow: The psychology of optimal experience. New York: Harper & Row.

Kawabata, M., & Mallett, C. J. (2011). Flow experience in physical activity: Examination of the internal structure of flow from a process-related perspective. Motivation and Emotion, 35(4), 393–402. doi:10.1007/s11031-011-9221-1

Kotler, S., Mannino, M., Kelso, S., & Huskey, R. (2022). First few seconds for flow: A comprehensive proposal of the neurobiology and neurodynamics of state onset. Neuroscience & Biobehavioral Reviews, 143. doi:10.1016/j.neubiorev.2022.104956

Nakamura, J., & Csikszentmihalyi, M. C. (2009). Flow theory and research. In C. R. Snyder & S. J. Lopez (Eds.), Oxford handbook of positive psychology (2nd ed., pp. 105–206). Oxford, United Kingdom: Oxford University Press.

Nielsen, K., & Cleal, B. (2010). Predicting flow at work: Investigating the activities and job characteristics that predict flow states at work. Journal of Occupational Health Psychology, 15(2), 180–190. doi:10.1037/a0018893

Swann, C., Keegan, R. J., Piggott, D., & Crust, L. (2012). A systematic review of the experience, occurrence, and controllability of flow states in elite sport. Psychology of Sport and Exercise, 13(6), 807–819. doi:10.1016/j.psychsport.2012.05.006

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