Flow is something we all crave. It is that elusive, magical state where everything just clicks. Time slips away, sense of self fades, and you’re riding this perfect wave of focus and pure satisfaction. Whether you’re engaging in sport, creating, working, or just get lost in a good conversation.
It’s no wonder we chase it so relentlessly. Once you’ve tasted that feeling, it is impossible not to want more. Extreme sports or high-stakes environments amplify flow, pushing you into a hyper-focused state where instincts and skills align perfectly under pressure.
Back in 2003 I was immersed into a world where flow is experienced all the time. The world of wakeboarding back then was just starting to evolve, everything was new and exciting. Besides, the world was not yet flooded with constant, never ending distractions.
Freedom
Freedom to express yourself through sport, the intensity, the tricks, the crashes, the parties. Then there is novelty. Always trying new tricks, new ways of performing them, grabbing that trick, doing it bigger, better, smoother. That feeling is simply impossible to incorporate into a normal day to day life.
We used to travel all the time, chasing endless summers. Discovering new places and cultures, while hanging out with the coolest like minded people from all over the world. Once you taste this feeling of pure joy, freedom and excitement for almost a decade, how does a person go back to being normal?
Any sports career, especially in the freestyle world eventually starts to crumble. Memories of global travels begin drifting into distance. Injuries start to cripple an athletes mindset, eventually crush their self esteem.
The switch
Ways of reaching flow states start getting less healthy. The person you think you are is gone, a personality gets torn apart and this is where the real growth starts. The question arises, who am I without this?
Constant learning is the best way to keep our mind sharp. There is no such thing as staying in one place. If we don’t move forward, we are moving backward. Today the world is changing so rapidly, learning and growing is essential.
At that point in life, searching for this elusive feeling of freedom, a way to get back into more flow states became my life passion. One of the authors that really changed my perspective on learning and growing is Steven Kotler. His book – The rise of Superman – was introduced to me in the perfect time. Anyone can learn how to access flow states, here are the elements.
Elements of flow
Clear Goals:
Knowing exactly what you’re aiming for provides direction and structure. Goals can be grand, but we need to dissect them into smaller challenges. Preferably specific and immediate, in order to give the brain a roadmap to follow while being on task at hand.
Immediate Feedback
Flow thrives when we can instantly see the results of our actions. Whether it’s the exhilaration after performing a difficult trick in freestyle sports, a writer nailing a sentence, or a businessman closing a deal. Those are the immediate feedbacks that keep us locked in.
Challenge-Skills Balance
The task must be difficult enough to stretch your abilities, but not so hard that it overwhelms you. The idea is that the challenge should be about 4% beyond your current skill level, to optimise engagement without getting pulled into frustration.
Complete Concentration
Flow requires intense focus on the present moment. No past or future exists in flow. Distractions fade away, and the mind is fully absorbed in the task at hand. This happens very naturally in high stakes environments, like an athlete navigating a dangerous descent.
Sense of Control
In flow, you feel a paradoxical blend of effort and ease, as if you’re in command of the situation despite its demands. This is tied to the neurobiology of flow, where stress hormones like adrenaline & norepinephrine sharpen focus, boost confidence.
Time Distortion
Time either speeds up (hours feel like minutes) or slows down (a second stretches out). This is especially vivid in action sports, where athletes perceive split-second decisions as if they’re in slow motion.
Loss of Self-Consciousness
The inner critic, in other words – our prefrontal cortex shuts off, and self-awareness dissolves. This as the brain down regulating the prefrontal cortex, quieting ego and doubt, which is called “transient hypofrontality.”
Intrinsic Motivation
Flow is always its own reward. The activity is performed for our own internal pleasure, rather than for external validation or outcomes. This intrinsic enjoyment fuels sustained engagement, as the process itself becomes deeply fulfilling, regardless of any tangible rewards or recognition.
Bringing Flow into Everyday Life
Steven Kotler, a peak performance expert, explains that flow is a trainable skill we can weave into our daily life. Here’s how we make it happen:
1. Stack Triggers
Setting clear, specific goals channels your focus and provides a sense of purpose essential for entering flow. Seek instant feedback, such as tracking progress on a task or discussing it with a peer, to stay engaged and adjust your approach. Adding a low-stakes risk, like a deadline or trying a new route home, introduces novelty and heightens alertness, making flow more accessible.
2. Balance Challenge and Skill
Tasks should stretch your abilities by about 4% beyond your comfort zone, such as cooking a new recipe instead of a familiar dish, to spark engagement without frustration. Break larger projects into manageable chunks, like writing one paragraph at a time, to maintain momentum and avoid overwhelm. Regularly assess your skill level and adjust the challenge to keep the task stimulating yet achievable.
3. Cut Distractions
Schedule 90-minute blocks of uninterrupted time for deep work, silencing your phone and disabling notifications to protect your focus. Create a flow-friendly environment with natural light, a tidy workspace, and calming elements like soft music or silence. Communicate boundaries to family or roommates during these periods to ensure a distraction-free zone conducive to flow.
4. Hack Your Biology
Daily movement, even a brisk 30-minute walk, boosts endorphins and sharpens mental clarity, priming your brain for flow. Tackle demanding tasks early in the day when your cognitive energy peaks, reserving lighter activities for later. Prioritize 7–8 hours of quality sleep and stay hydrated to maintain the physical and mental stamina flow requires.
5. Find Joy
Turn mundane tasks into games, like timing how fast you can clean, or pursue passions like painting to make activities inherently enjoyable. Focus on the process—savoring the act of creating or problem-solving—rather than fixating on the end result to sustain motivation. Engaging in activities that align with your interests naturally fosters flow by keeping you immersed and fulfilled.
6. Ritualize It
Establish a consistent cue, such as playing a specific song or brewing coffee, to signal your brain it’s time to enter a focused state. Start with a simple warm-up task, like jotting down quick ideas, to ease into flow without mental resistance. Repeating this ritual daily at the same time builds a habit, making it easier to slip into flow over time.
Start small – pick one task, layer triggers, and tweak. Flow can turn mundane moments, like writing or exercising, into peak experiences.
