A flow state. An “if you know you know” type situation. If you have ever experienced this, you know. A common saying of “I was in the zone.” It’s a time when your body flows through a movement without any thought. There’s no overanalyzing, no hesitation. Just smooth, natural movement that feels both controlled and free. The movement feels effortless and enjoyable. Your breath, your rhythm, and your focus all sync up, creating a sense of ease even in challenging moments. You aren’t thinking about that burnt out light you need to fix or what you’re going to have for dinner. It gives you the ability to lose track of time and truly be mindful.
What is a flow state?
The feeling has existed for as long as people have been aware of deep focus, but psychologist Mihaly Csikszentmihalyi developed the formal flow theory. As a cofounder of positive psychology, he spent his career exploring what constitutes a happy life.
The concept of flow came to him when he was watching painters in their studio. He became intrigued by the artists’ ability to tune out everything while working on a painting, and he noticed that when they finished, they rarely took time to admire their work. They would simply start the process again. He found that what they weren’t seeking completed paintings. They were more so seeking the experience of being immersed in the creative process. What he later refers to as “flow”.
As his research continued, he found that this flow experience applied to a wide variety of people in many different paths of life. Athletes, artists, cooks, etc. He would soon find that this concept of flow would be one of the most powerful tools for both productivity and well-being
He describes the flow state as a balance between challenge and skill. When a task is too easy, boredom creeps in. When it’s too hard, anxiety takes over. Flow happens in the sweet spot where the challenge stretches your abilities just enough to keep you fully engaged without overwhelming you. This can happen in any aspect of life. At work, during a workout or with a hobby.
What are the benefits of a flow state?
Increased Confidence
Being self conscious is a natural feeling. Especially when you’re stepping into something new or outside of your comfort zone. Confidence is built by showing up for yourself. Repeated flow experiences build trust in your abilities which in turn decreases the feeling of self consciousness and increases confidence.
Prevents burnout
Flowing leaves you feeling fulfilled after an activity, not drained. Since the activity itself feels rewarding, it reduces the sense of struggle that often leads to burnout. Instead of dreading a training session, you are excited to hopefully feel the serenity of a flow once again.
Improved Emotional Wellbeing
Flow is linked to positive emotions like joy, calm, and contentment. Physical activity is also correlated with better overall mental health. These two together are the perfect balance. You get a confidence boost and satisfied feeling from the flow and a rush of dopamine from a workout. Win win!
How to achieve a flow state
Unfortunately, you can’t force a flow state. If the right amount of challenge and the right conditions are in place and you are able to let go, it just happens.
When I first started running I found myself getting into a flow state regularly. It’s what allowed me to fall in love with running and make so much progress. I started running in early 2019. When I started, I didn’t have a goal that I was trying to accomplish. I didn’t even have an expectation that I would continue running. Once I started running, it felt hard but doable. The right amount of challenge. I started on a treadmill, but quickly moved outdoors. At this time it was spring and the fresh air added to the already flowing endorphins. The right conditions.
I have had a difficult time getting into a flow with running recently. I took a step away from running last year to focus on other aspects of movement and just started running regularly again within the past 6 months. With anything, not doing an activity for a period of time and then restarting will result in an adjustment period. Logically I knew this. But my pride wanted me to be able to pick back up where I was. This increase in challenge, plus uncomfortable weather conditions of winter, have caused less than ideal conditions for a flow.
Until a few weeks ago. It was Friday afternoon, early January (before the crazy cold weeks we just endured). High 30s and sunny. I started off for my 3 mile run. At 3 miles I found myself in a flow state and I didn’t want to stop. So 3 turned into 4 which turned into 5 miles. That flow experience reminded me of why I love running.
Flowing with Mountain Sports
The combination of fresh air, natural surroundings, and physical challenge creates an ideal environment for a good flow to happen. The natural terrain forces you to focus on the present moment. Whether it be with climbing, skiing, mountain biking, or hiking, the demands of the activity require just enough skill and effort to keep you fully engaged without feeling overwhelmed. Which is exactly what defines a flow state.
Unfortunately not every training session or race can result in a flow state. But once you experience this it will keep you coming back. Hoping you will get to experience it each time you hit the trail for a run or chalk up your hands for a climb.
What is your favorite activity to do to get into a flow state?
