How to Get Into the "Flow"
Have you ever felt so immersed in an activity that all sense of time and self slip away? And no, binge-watching Netflix while social distancing does not count. I am talking about that feeling when you are “in the zone,” so immensely focused on a task that nothing else in the world seems to matter or even exist. You are at one with the task before you, and no distractions could possibly tear you from whatever you are doing. Psychologists call this experience the “flow state” -- and turns out -- it is pretty easy to achieve if you learn how to train your mind.
At its most basic level, flow can be achieved when one experiences a balance of skill and challenge. If a task is too difficult, it may be daunting, and if it does not require applying skill, there is no need to devote mental energy to it. When people think about performing at a high level, they often assume that this involves somehow engaging more brainpower, subscribing to the false narrative that humans only use a limited amount of their mental potential at any time. However, surprisingly, getting into the flow state does not involve using more of the brain, but rather shutting down the parts of one’s brain that are not critical to the task at hand. One such area is the default mode network, which is active when one’s mind is wandering and also greatly prone to distractions. In short, getting into the flow means using less energy and instead concentrating one’s mind on a task to maximize both productivity and enjoyment.
Evidence for the benefits of flow are quite strong: It is correlated with essentially every measure of performance and wellness, from productivity to creativity to happiness to even empathy. So what can one do to get into flow, even with seemingly dreary daily tasks? Here are some tips to incorporate flow into daily life!
1. Just start working.
Often, the biggest hurdle to productivity is the burden of starting. There is something distinctively disheartening about an empty page or an unopened book. People would often much rather choose to distract themselves for a little while longer through Youtube, Tiktok, or their latest distraction of choice. However, these vehicles for procrastination actually bring far less joy than actually being immersed in an activity or task. The hardest part is always starting, but once flow is achieved, one will get so much more done and will probably enjoy doing it!
2. Block out distractions.
People normally face countless distractions during periods of work, which block them from truly dedicating their mental energy to a certain task. When people get distracted, their attention is divided, and it takes extra energy to switch back to the task, if they ever even make that decision to focus again. Make sure to set aside a certain amount of time for a task and block out all distractions! This may involve turning off notifications, putting one’s phone aside, or using apps and extensions to block certain tempting apps and websites. Take breaks as needed, but make sure to time them and get back on track once that break is over.
3. No multitasking!
While multitasking may seem like it would improve efficiency, human beings are quite awful at it. People cannot focus on multiple tasks and dedicate their full mental energy to their work. Flow requires being fully immersed in one task and one task only. To do this, try using systems such as the Pomodoro method (25 minutes of work followed by 5 minutes of break) or time blocking (scheduling periods of time for specific tasks or projects). Or, one could even watch “Study with Me” videos on Youtube and focus on one task throughout the video’s duration -- though, make sure to not get distracted by the comments or the recommendations in the sidebar.
4. Use “triggers” that can enhance your productivity.
Dopamine is a chemical in the brain that enhances focus and productivity, and it can really help you get into a productive state. You can trigger dopamine release through risk, novelty, complexity, unpredictability, and pattern recognition. Ways to incorporate these into daily life include seeking novelty in factors such as study location or even a study snack. This could also help one achieve flow in tasks that may be considered uninteresting, adding an element of excitement. In addition, before sitting down to complete an intimidating task, one may want to start with an activity involving pattern recognition to prime the brain. Play around with these triggers, and figure out how it can apply to daily life!
Ultimately, flow is more than a productivity system. It is a way to live a meaningful life, achieving the optimal state of consciousness and joy while challenging oneself and stretching the reach of one’s mind. If you are able to bring more flow into your own life and work system, you can enjoy these benefits too. So get to work!
