How to Achieve a Flow State
Daniel Goleman
Director of Daniel Goleman Emotional Intelligence Online Courses and Senior Consultant at Goleman Consulting Group
Many people recently asked me to talk more about the flow state - a topic I touched on in last week's post.
“Flow”, the state where we feel in command of what we do, do it effortlessly, and perform at our best, was discovered by researchers at the University of Chicago. They asked a wide range of people, “Tell us about a time you outdid yourself – you performed at your peak.” No matter who answered – ballerinas, chess champs, surgeons – they all described the flow state. One of flow’s best features: it feels great.
Today we all realize that we do our best work in those special moments when we are in flow. And for leaders helping people get into flow and stay there means they will work at their peak abilities.
But how do you get into flow in the first place? I can think of three main pathways.
The first matches a person’s tasks to his or her skill set. In the Chicago study, this was put in terms of the ratio of a person’s abilities to the demand of the task. The more a challenge requires us to deploy our best skills, the more likely we will become absorbed in flow.
If we are under-challenged – it’s too easy – our performance suffers and we end up bored or disengaged. That’s the plight of a large portion of knowledge workers, some statistics suggest. Upping the challenge would engage more of these people, and for a lucky few perhaps get them into flow.
Another path to flow lies in finding work we love. Doing what we’re passionate about is one sign of “good work,” the topic of research by Howard Gardner at Harvard, Bill Damon at Stanford, and Mihalyi Csikzentmihalyi, the discoverer of flow. In good work we align what we’re best at doing with what engages us and also what fits our sense of meaning and purpose. Good work puts us in a frame of mind where, again, flow can arise spontaneously.
The final common pathway of any approach to flow is fully absorbed focus. The stronger the concentration we bring to a task, the more likely we are to drop into flow while doing it. While the other paths to flow depend on getting the externals right – the challenge/demand ratio, or finding work that aligns ethics, excellence and engagement – full focus is an inner dimension. The better our ability to pay attention to what we choose and ignore distractions, the stronger our concentration.
Strong focus can bring us into flow no matter the task at hand. This is an inner strength we develop and strengthen. Mindfulness, for instance, is one way to bulk up the muscle of attention, particularly if we use mindfulness to notice when we have wandered away from a chosen point of focus and bring our attention back. That, in fact, is the basic repetition for toning up concentration in the mental gym, according to research done at Emory University.
We can strengthen this ability on our own time, just as we would go to the gym after work. A daily mental workout where you use your breath as the point of concentration, and continually bring your wandering mind back to your breath, will bulk up your power to focus. Regular brain strengthening should help you find your way to flow no matter what you do.
This Thursday I’ll be at UC Berkeley to discuss lessons such as these from my new book Focus: The Hidden Driver of Excellence. And on Friday, November 22, I’m speaking at Spirit Rock in Marin County, a center where you can go for retreats on mindfulness – an industrial strength dose of the attention training you’d get at work. There I’m eager to hear from any coaches who are using mindfulness with their clients, or anyone who has learned mindfulness at work, to see what they have to say.
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Daniel Goleman’s new book FOCUS: The Hidden Driver of Excellence and CD Cultivating Focus: Techniques for Excellence are now available.
His more recent books are The Brain and Emotional Intelligence: New Insights and Leadership: The Power of Emotional Intelligence – Selected Writings (More Than Sound).
Leadership: A Master Class is Goleman’s comprehensive video series that examines the best practices of top-performing executives.
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Independent Media Production Professional
10 年The flow I know is simply not the same. Its energy, wide~open heart and love for everything. What am I doing in this state? I am simply in a flow of lightness of being. I am in love with life. Everything IS me. The room brightens around me, The flow is visible in me as a luminous glow. Creative imput comes to me and I know it is truth. Ah life is beautiful, as I know I am it ~ I feel at one with all ~ I can write with the flow, or I can simply be myself at any time doing anything. I love life ~ that is how I enter the flow ~ and I am truly just love. That's the feeling. Focus on love, that's where the flow comes to us, enlivening us in a stream of energy which uplifts and soothes. Everything we want is given in this flow of lightness of being. What a way to write!
Growth | Marketing & Sales | CEE Leadership | Transformation
10 年Based on my experience, in general, idea regarding the flow state is to exit comfort but not to enter crisis zone. This is the narrow area. When a manager wants to promote flow state at his team member, he/she should fine tune challenges which he/she puts in front of team member. Challenge could be defined in terms of time deadlines and also required vs. existing skills for fulfilling the task.
Program Director -- Elementary at Montessori School of Downtown / Shipra Schools
10 年Teaching focus to middle schoolers, "Bulk up the muscle of attention," who's natural state is anything but focused has been my personal challenge this year.
Student at Limkokwing
10 年O
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10 年Thanks for teaching me something new to me. Now "it" has a label. :)