Occasionally, we have moments when we are so focused on what we are doing that time just flies by. This mental state is known as flow. Flow is when we’re completely absorbed in an activity, and nothing else seems to matter. It feels good and boosts productivity; we can all learn to find it more often. Let’s look at what flow is, how to get into it, and what can prevent us from reaching this rewarding state.
What is Flow?
Flow is a state of deep focus and enjoyment. Psychologist Mihaly Csikszentmihalyi describes it as a time when we’re so involved in an activity that we keep going just because it feels good. Flow has eight main characteristics:
Absolute concentration
Total focus on our goals
Time seems to speed up or slow down
We feel rewarded by the experience
The task feels effortless
The challenge is just right—difficult but not too hard
Our actions feel automatic
We feel comfortable with what we’re doing
Everything seems to click when we’re in flow, and we can work at our best without even realizing it.
The 4 Stages of Flow
According to Steven Kotler, author, and founder of the Flow Research Collective, there are four stages to reaching flow. Understanding these can help us get into flow more often.
Struggle
This is the starting point, and it can feel challenging. We’re working hard to focus and get started, whether it’s a workout, research, or brainstorming. It feels like the opposite of flow. This struggle point always occurs, so if we can get past it, we can access tremendous benefits.
Relaxation
After the struggle, it’s essential to take a break. This could be a walk or some deep breathing. Relaxation helps us recharge and get ready for the next step.
Flow
This is where the magic happens. We’re fully focused and doing our best work, which feels almost automatic. This is what many people call “being in the zone.”
Consolidation
Once the flow stage ends, we might feel a bit of a letdown. Our brain is pulling together everything we accomplished, and now it’s time to rest before the next round of flow.
Why Flow Feels So Good: The Role of Dopamine
One of the reasons flow feels so rewarding is because of a chemical in our brains called dopamine. When we’re in flow, our brain releases a lot of dopamine, which makes us feel happy and motivated. This is why flow feels so addictive—we’re getting a hefty dose of reward chemistry from our brains.
Dopamine makes flow feel amazing and encourages us to stay in that state. It’s one of the reasons we can work for long periods in flow without getting tired or bored. The brain loves this state because it feels so good.
Flow is About Doing, Not Learning
While flow feels great, knowing it’s not a state where we’re learning new things is essential. Instead, flow is about expressing what we already know. When we’re in flow, we use skills and knowledge we’ve already developed. We’re not figuring out something new but putting our existing skills into action.
Flow happens when the challenge matches our ability—just enough to keep us engaged but not so hard that we must stop and learn. It’s like being in the zone where everything clicks, and we’re at our best. When we need to learn something new, we step out of flow and focus on building new skills. Once we’ve mastered those skills, we can return to flow and use them to our advantage.
How to Find Flow
Flow doesn’t just happen by accident. We can take steps to make it easier to get into flow.
Eliminate Distractions
Turn off phones, close extra tabs, and create a quiet space where we can focus.
Plan For Enough Time
Flow needs time. We won’t get there in just a few minutes, so set aside a good block of time for the task. Flow typically kicks in after 20-30 minutes of focused work.
Do Something You Love
It’s easier to find flow when working on something that matters to us or excites us.
Have Clear Goals
Be clear on what needs to be accomplished. Even a small goal can help us stay focused and reach flow.
Challenge Ourself (But Not Too Much)
The task should be challenging enough to keep us engaged but not so hard that we feel overwhelmed.
Enemies of Flow
Certain things can block us from finding flow. Here are three big enemies to watch out for.
Multitasking
Doing more than one thing at once makes it hard to focus. Research shows that multitasking reduces productivity.
Stress
If we are concerned about something stressful, take care of it first. However, most stressors don’t need immediate attention and can wait until we finish our work.
Fear of Failure
Perfectionism can prevent us from reaching flow. Focusing too much on perfection makes it hard to be creative or productive. Remember, making mistakes is part of pushing ourselves in the right way.
Flow is a powerful state where we can be highly productive while enjoying the task. We can find flow more often by understanding the stages of flow, taking steps to eliminate distractions, and avoiding things that can block our focus. Whether we’re working on a project, exercising, or being creative, flow helps us do our best work while feeling good at the same time.