Working in flow – what is that anyway?
In a joint study by the University of Queensland and the University of Western Sydney, the flow state was examined in more detail and the following definition was established: “The flow state is a positively experienced state that occurs when the performer is completely immersed in the state of performance; a state in which personal abilities optimally match the required performance.” [1]
This sounds quite abstract, but actually only describes the state of maximum performance and concentration, which can refer to both physical and mental activities.
In the field of extreme and high-performance sports, this phenomenon has long been known under a different name. The term was coined by NBA player Michael Jordan, who described the state of complete concentration as "being in the zone."
Research on mental flow state originated in the 1970s in America. More specifically, in the form of Mihaly Csikszentmihalyi, a psychologist at the University of Chicago, who conducted the largest study on flow to date.
He surveyed performers and athletes around the world about what maximum performance and satisfaction means to them and received a wide range of answers. Flow was mentioned most frequently. [2]
This is how you recognize the flow state
- Your performance will skyrocket. You'll accomplish more, in less time, with better quality, and you won't feel like you're overexerting yourself.
- The self fades into the background. You no longer consciously perceive yourself, and your ego and body awareness seem to disappear. All you perceive is the task ahead.
- Time seems to fly. When you're in a state of complete concentration, time no longer matters. Two hours can feel like five minutes; you don't feel any signs of fatigue or boredom.
Take-Home Message #1: Flow state describes the state of maximum performance and concentration. This can refer to both physical and mental performance.
...and this is what happens in your brain during flow
Logically, the flow state must affect something in your brain to enable such peak performance. This triggers something called the "transient hypofrontality hypothesis."
Sounds complicated? But it's not. When you're in a state of flow, one region of the brain, the prefrontal cortex, simply shuts down completely. This is the brain region that controls self-perception, situational assessment, and moral behavior.
In concrete terms, this means: When you're in flow, certain areas of perception are essentially shut down. A study by the University of Braunschweig examined the effects of flow on 28 high-performance athletes.
It has been found that when you are in flow, your focus on the task increases, thus improving your performance. [3]
Flow has another, unique effect on the brain. The same study from the University of Braunschweig found that during the flow state, a special hormone cocktail is released that is addictive.
These include hormones that promote happiness and reduce stress. Once you've experienced such a state, your body remembers it and wants to repeat it.
This explains the addictive nature of extreme physical and mental performance. Mihaly Csikszentmihalyi shares this view, explaining the connection between flow and happiness in the following TED Talk video:
Take-Home Message #2: Flow not only changes your performance, but also your brain function. When you're in flow, certain brain regions are shut down to allow for greater focus. Warning: Addiction!
With these triggers you get into the flow
There are countless ways you can enter the flow state. The Flow Genome Project, led by Americans Steven Kotler and Jamie Wheal, has set itself the task of studying the flow state in detail and making it accessible to everyone.
The two discovered 17 different triggers, each of which is highly individual. Each person responds to different triggers. [4] These can be roughly divided into four groups.
1. Adrenaline junkies , such as boxers and skydivers. Those who need high risk and get an extreme rush from it. The higher the risk and the more extreme the potential consequences, the more intense the flow experience.
Adrenaline junkies need the thrill of danger. Tip: Have you ever tried a sport you're really scared of? How about bungee jumping? Push yourself to your limits, and you might experience an intense feeling of flow!
2. Deep thinkers , such as inventors and scientists. Those who immerse themselves completely in their field, become absorbed, and discover ingenious things.
Deep thinkers need the feeling of being intellectually challenged to the maximum and of being faced with an almost impossible task.
This is the best way to get into the flow and maintain high concentration. Tip: With the right nutrients, you can support your body and your mental performance. For example, vitamin B5 contributes to normal mental performance, while vitamin B12 combats fatigue.
Concentration drinks like FOCUS NOW combine these active ingredients with caffeine and neurotransmitters for your brain.
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3. The "introverts." Those who enjoy focusing on themselves through exercise and completely switching off. They immerse themselves in exercises like meditation, Pilates, and the like, and immerse themselves intensely in the training.
This allows you to relax your mind to the maximum and practice mindfulness. Tip: Meditation exercises can be a great trigger for getting into the flow. You can read how to get started with meditation in our article here.
4. The group animals . Those who feel most comfortable among as many people as possible. They draw all their energy from the people around them and can immerse themselves in music and dance for hours.
The flow is so intense that you won't feel tired, and the feeling of experiencing the here and now is perfect. Tip: When was the last time you danced to your favorite music with real freedom? It's been a long time? Then it's about time again. Turn on the music, get into the flow, and enjoy!
Take-Home Message #3: There are many different ways to get into flow. There are four groups: adrenaline junkies, deep thinkers, introspectors, and group animals.
Podcast Episode 62 | Unleash your full potential every day in the flow state - Florian Hager
Listen to the Flow podcast on iTunes >>
To the Flow Podcast on Spotify >>
Sources
[1] fitnessforlife.org/AcuCustom/Sitename/Documents/DocumentItem/8983.pdf
[2] www.ted.com/talks/mihaly_csikszentmihalyi_on_flow
[3] rzbl04.biblio.etc.tu-bs.de:8080/docportal/servlets/ MCRFileNodeServlet/DocPortal_derivate_00034176/Henk _2014_In_Search_for_the_Science _of_Flow.pdf;jsessionid=927B33BA678CC4D8C5 67FED31D8A73DE
[4] http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
[5] http://www.ncbi.nlm.nih.gov/pubmed/12783938
[6] http://ajcn.nutrition.org/content/85/2/426.full
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