The Science of The Flow State

What exactly is that feeling when you’re in the zone? Psychologists have been studying the science of flow states, and have proposed ways you can leverage it in your own life.

What do Japanese teenagers, Italian farmers and the business elite have in common? They were actually the basis of some of the 20th century's leading research into the science of what's now known as the flow state. Thanks to the pioneering work of a Hungarian psychologist, as well as the wonders of modern technology, a solid body of research has mapped out the chemical and psychological processes inside our brain as we become encapsulated in our work, that the brain actually changes its processes.

Have you ever been so engulfed in a work task that you can't bring yourself to stop for fear that you'll lose all your momentum? That's the chemical change at work, as you either near or enter a state of pure concentration, and subconscious relaxation of our inhibitions. Being in this state of pure concentration is a phenomenon known as the 'flow state,' or more commonly known as being in the 'zone.' It's a state of relaxed high performance, absent of distractions, which responds to immediate feedback and can, and has, produced staggering results from individuals across all arenas of human performance.

But, what is this zone, and can we effectively bottle it up and unleash it at our own whim?

“Have you ever been so engulfed in a work task that you can’t bring yourself to stop for fear that you’ll lose all your momentum?”

Early research conducted on the flow state reaches back to the early 20th century, where a Harvard researcher by the name of William James published his work on the way in which our brains alter their chemical makeup, and can produce bursts of cognitive activity that is free from distractions, or physical performances that aren’t plagued by fatigue. This research was picked up by Abraham Maslow, the famous psychologist responsible for the ‘Hierarchy of Needs’ pyramid, who theorised that humans share these states of flow, which he named ‘peak experiences.’

A decade later, a psychologist from the University of Chicago by the name of Mihaly Csikszentmihalyi picked up on the body of research, embarking on an around the globe tour that would prove to be one of the largest psychological studies ever conducted. Csikszentmihalyi wanted to talk to elite performers of all sorts, from the sporting world to business, from elite chess players to surgeons, assembly line workers to Italian farmers, Korean grandparents to Japanese teenagers. His guiding thesis was to explore the mindset that someone enters when they’re performing at their best, and unpack the cognitive processes working in the background.

“It’s exhilarating to come closer and closer to self-discipline.”

Mihaly Csikszentmihalyi

Csikszentmihalyi was actually the man responsible for coining the term ‘flow state’, which he said was a recurring theme and phrase used by his interviewees. When they were performing their best, many of the respondents said they entered a state of flow that allowed them to move from task to task seamlessly, and without difficulty.

The flow state is one that releases us from the inhibitions and anxiety of our self-consciousness and self-imposed limitations, and allows us to combine action and awareness with a sense of concentration and control over what we’re doing.

He identified three major catalysts for the flow state, and an additional seven characteristics while someone is in their state of flow. The problem for Mihaly and his fellow researchers, however, was that empirical science was difficult to apply with the predominantly anecdotal evidence that he had produced through his series of experiments and interviews. The brain remains a relative mystery, even with the most sophisticated of 21st century equipment; this problem was very much compounded in the 20th century.

"Researchers credit flow with most athletic gold medals and world championships, major scientific breakthroughs and significant progress for the arts.”

Much of this state of ‘flow’ was attributed to the equivalent of a runner’s high when talking about high performance, or flow states, whereby the brain is saturated with endorphins. Decades later, the President of the Society for Neuroscience, Huda Akil told the New York Times that the matter of endorphins contributing to this state of flow “is a total fantasy of pop culture.” This caused chaos for researchers looking into the state of peak performance, and transformed a body of scientific research that was backed by some evidence into something potentially off-limits for scientific endeavours.

Interestingly, researchers have since noted that when we first learn a new skill, our brain’s frontal lobe lights up with activity. Our brain is actively training itself to master the intricacies of the skill, and works overtime to get an understanding of it. This changes dramatically, though, when someone has effectively mastered their craft. When they’re engaged in the activity, there is little-to-no activity in the brain’s frontal lobe, and this activity actually transports itself to your subconscious.

The Benefits of Flow

Now, however, with more sophisticated ways to measure brain activity, researchers have confirmed that not only was the theory of a flow state correct, they’ve been able to map out the brain’s architecture at work. When someone enters a state of flow, the brain’s processes shift dramatically from normal function. As their concentration and attention heightens, our conscious processing of information is switched with a subconscious system that works at an exponentially faster rate. This is known as “transient hypofrontality,” where the brain’s prefrontal cortex is able to work at an increased rate, which has been mapped out with neuroimaging technology.

During transient hypofrontality, our normal, or logical means of processing information transforms into something that works seamlessly, and effortlessly, hence the definition of a ‘flow’ state. In this state, creativity is encouraged, and our inhibitions of risk taking behaviour are somewhat lessened. According to a report from Time, “researchers credit flow with most athletic gold medals and world championships, major scientific breakthroughs and significant progress for the arts.”

Some of the major benefits of finding your state of flow include:

• Greater concentration and engagement
• Elimination of self-imposed limitations (anxiety, self-doubt)
• Improved performance
• Mastery of new skills, further development
• Greater motivation Increased creativity
• Emotional regulation and increased happiness
• Greatly improved performance speeds
• Improved work satisfaction

“Flow is associated with subjective well being, satisfaction with life and general happiness."

In a 2004 Ted Talk, Csikszentmihalyi said that “there’s this focus that, once it becomes intense, leads to a sense of ecstasy, a sense of clarity: you know exactly what you want to do from one moment to the other; you can get immediate feedback.” He added that “you know that what you need to do is possible to do, even though difficult, and a sense of time disappears, you forget yourself, you feel part of something larger... Once the conditions are present, what you are doing becomes worth doing for its own sake.”

The BBC writes that “flow is associated with subjective well being, satisfaction with life and general happiness. At work, it’s linked to productivity, motivation and company loyalty,” meaning that if you can leverage a flow state while at work, you’re likely to be both more satisfied and productive.

This does, however, come more naturally to some than others. Researchers have noted that individuals that score high on conscientiousness tests are more prone to releasing a sense of control over their surroundings and tasks, and can sink into a state of flow more easily than others. Having said that, though, there are a number of things you can practice to help you find your state of flow.

“You know that what you need to do is possible to do, even though difficult, and a sense of time disappears, you forget yourself, you feel part of something larger...”

Key Considerations

Like most things in life, the benefits of finding your flow don’t come easily, and require you to work toward a state of being that can embrace challenges. “Of all the virtues that we can learn, no trait is more useful, more essential for survival, and more likely to improve the quality of life than the ability to transform adversity into an enjoyable challenge,” writes Mihaly. “A person who has achieved control over psychic energy and has invested in it with consciously chosen goals cannot help but grow into a more complex being. By stretching skills, by reaching toward higher challenges, such a person becomes an increasingly extraordinary individual.”

Researchers have pointed out that it’s important to establish the best possible conditions to enable a flow state. These include considering the following:

The Challenge vs Skill Tradeoff

Research suggests that part of entering a flow state is finding the delicate balance between being engaged in a challenge that is not too difficult, but not mindlessly boring or mundane, either. If something is too mentally strenuous, our brains can begin to sink into a state of anxiety. On the flipside of this equation, if the task is too simple, our brains can wander as we become uninterested in the task at hand. Science shows that when we enter a state of flow, we’re likely engaging with a task or project that is somewhere in the middle, where we’re challenged by the task, but confident enough to persevere, and engaged to the point that we can begin to enter a productive state of flow.

Csikszentmihalyi says there is an inherent tradeoff between the challenge at hand, and the skills that one possesses. If the skillset is at the right level for the task, and that person is in an environment where they’re free of distractions, these are major contributors to the flow state.

Goal Setting & Feedback

The process that allows our brain to enter a flow state is dependent on how well established a goal is. When a goal is clearly defined, our brain is able to map out the steps toward that goal, and hypothesise what goals need to be ticked off in a certain order. Researchers have found that there is a correlation between defined goals and the flow state, in both athletes and academia.

In addition to this, specific feedback, either from supervisors or from the project itself can reinforce a psychological pattern that allows those working to enter a deeper state of flow. Csikszentmihalyi says that the reinforcement that the person is succeeding in achieving their goal is essential in completing this psychological loop.

Awareness, Concentration and Control

It will come as no surprise that when someone is entering a pure state of flow, our concentration is so focused on the task at hand that peripheral input is often lost in the process. This is the primary cause of those feeling in the zone with the task at hand, but is only possible when distractions are eliminated from the equation. By focusing 100% of our attention on the task in front of us, we are able to gain a sense of control over their project, and the feeling of invincibility or tangible momentum begins to build.

“Control of consciousness determines the quality of life”

Ditching Your Inhibitions

In a number of cases, our inability to leave our ego is a major limitation when it comes to finding a flow state. Our inhibitions, or awareness of our self-limitations often cloud our minds with doubt and uncertainty when tackling a challenging task. A lot of brainpower is directed at ensuring our words, work and actions will reflect positively on us in the future. This runs in contrast to the basics of entering a flow state, though, as researchers say it’s essential that we leave behind any concerns and become lost instead with the task at hand. If the brain is left alone, without preconceived notions derived from the ego, it can more productively get to work, free of distractions.

By focusing 100% of our attention on the task, we are able to gain a sense of control, and the feeling of invincibility or tangible momentum begins to build.

How To Find Your Flow State

• Hydrate, and don’t over-caffeinate
• Set clear, attainable goals
• Leverage your peak performance times (morning, afternoon or evening)
• Prepare a mental cue for your flow state; breathing exercises, for example
• Eliminate the distractions in your immediate environment
• Remove internal distractions with meditation, or a book
• Listen to calm, ambient music
• Choose a task that matches your skillset
• Stick to one task at a time and remember your objective
• Remain focused on the process of the task, not the end-point

Originally published in our Best Practice Infinite Magazine.

Download your free copy: https://online.bestpractice.biz/view/860721420/