Getting into a Flow State

Achieving a Flow State and Being in the Zone

Psychologist Mihály Csíkszentmihályi, known as one of the cofounders of the field of positive psychology, was the first to identify and research the phenomenon of flow. Even if you’ve never heard the word before, you likely have other names for the experience. People call it being “in the zone,” “in the groove,” or “losing track of time.

In flow, you feel as if you could keep doing whatever you’re doing forever. There’s no one experience that leads to flow. It could happen while you’re reading, writing, painting, running, or gardening.

Although there’s no one activity guaranteed to create flow, there are some common characteristics of flow state that people experience. Not all of these are always present. But the more factors are present, the more likely you are to experience flow.?

10 characteristics of flow state

1. Attentional focus

In flow, whatever you’re working on has your complete attention. You’re not thinking of anything else. Someone would have to work to get your attention or to interrupt you from the task at hand.

2. Challenge

The activity has to be the right amount of difficult. Too easy, and it won’t be absorbing enough. Too challenging, and you won’t be able to get into it.

3. Goal-oriented

To trigger flow, the activity has to have some point to it. It doesn’t have to be grandiose — you could be playing a video game or coloring a picture. But in order to direct your attention, you have to have something to direct your attention?to.

4. Feedback

There is a give-and-take of energy in the activity. Ever spend hours playing one of those puzzle games on your computer or phone? They’re engrossing because they give immediate feedback. You win a game, finish a level, or earn a star — which keeps you playing because?you feel like you’re doing well.

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5. Personal control

You’ll have a hard time getting into flow if you feel like the activity or situation is?out of your control. As a spectator, it’s difficult to have the mental absorption and sense of engagement that characterizes a flow state.

6. Timelessness

When you’re in flow, you feel lost in the activity. This triggers a sort of altered consciousness around time. It can speed up or slow down — but either way, you’re a little surprised when you check the clock. This transformation of time comes from being completely absorbed in the present moment.

7. Peace

In flow, you have a feeling of calm. You’re absorbed in the task, but not stressed out or worried by it. You feel less self-conscious and?even less anxious. This particular characteristic lasts beyond the experience itself, since being in a state of flow?balances cortisol and stress levels.

8. Intrinsic motivation

To get into flow, the activity itself has to be rewarding for its own sake, independent of the outcome. For example, if you enjoy swimming, you can be in flow whether you’re competing, exercising, or just splashing in the pool. The results are secondary to the task itself. Csíkszentmihályi called this an “autotelic experience.”

9. Disconnect from physical needs

When you’re in the zone, you might temporarily forget that you’re thirsty, tired, or need to use the restroom. You have a loss of self-consciousness from being fully engaged in the activity. In this mental state, you may forget to eat or stay in an uncomfortable position a bit too long.?

10. Single-mindedness

Perhaps most importantly (and frustratingly) you can’t multitask your way into flow. In order to get in the right state of mind, you have to give all of your attention to the task at hand. It makes sense — after all, you can’t experience attentional focus without giving your entire attention to something.

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