If you’ve been watching the NBA playoffs this year, you have most likely heard a few announcers talk about certain players being “in the zone.” It’s a common phrase actually describing an optimal psychological state known as flow. This optimal psychological state was discovered by the great positive psychologist, Mihály Csíkszentmihályi.
From an outsider perspective, much like those NBA announcers watching Derrick Rose the last couple of weeks, flow seems to be when a performer makes what they do look easy and fun with no sign of nerves, erratic behavior, or mental fatigue. Flow, however, actually involves several key factors and is much more rare than you would probably be led to believe. Having said that, I am going to provide you a list of dimensions that characterize the flow state, then I’m going to describe what it will take for you to “be in the zone” more often.
The 10 Dimensions of Flow
1. Realistic & Achievable Goals
I list this factor first, because it is the most important. As someone who coaches others to achieve peak performance, goal setting is of extreme value to me. Check out one of my older posts, The End of The Weak, to learn more about setting SMART goals that align with your personal vision and values.
2. Balance between Challenge & Skill
The balance is when you have the requisite skill set for whatever activity you are engaging in, but the activity has a level of difficulty that doesn’t make you feel hopeless and frustrated. Conversely, the activity also isn’t too easy making you feel bored or apathetic.
3. Sense of Control
This is the feeling of owning your destiny. It’s like being the guy, or gal, who wants the ball at the end of the game because you know in your heart that you can and will sink the winning shot.
4. Merging of Action & Awareness
You do without thinking. The merge is when your performance appears to be happening naturally and instinctively, and yet you are completely aware of what’s happening around you.
5. Unambiguous Feedback
There is absolutely no question that you are experiencing a peak performance. You clearly see and feel instantaneous results.
6. Loss of Self-Consciousness
There is no feeling of others’ perceptions or sense of being judged. It’s like no one is there to watch even if thousands of eyes are all locked on you.
7. Focused Concentration
There are zero distracting thoughts entering your mind. You block out all of the negatives and have a very narrow focus on the task at hand.
8. Time Transformation
When you are fully engaged, time may feel like it’s flying by in a matter of seconds. On the other hand, time transformation could also mean that you are immersed in a very bustling, fast-paced environment, but everything seems to be in slow motion.
9. Autotelic Experience
You’re doing whatever you’re doing because you love it. It’s not about the results, awards, accolades, or acknowledgment from others.
10. Total Immersion
I add this to list as the 10th dimension, because it compliments Realistic and Achievable Goals, and serves as the other slice of bread that holds the other dimensions of flow together. Being totally immersed is when you bring every single ounce of yourself to the task and leave it all on the field, so to speak.
Tips for Achieving Flow
1. Don’t think of the 10 dimensions as a checklist.
There’s a reason why flow happens more rarely than other psychological states related to performance. A lot of things have to align. You can achieve flow even if not all dimensions are present though. I do believe that if you align the activities you engage in with your personal values and a meaningful vision, you can be someone who finds the flow state more frequently than others.
2. Find the true balance
Honestly assess where your skill level is in relation to whatever activity it is you choose to participate in. Having a realistic perspective on your current and potential abilities will help you take on the challenges that will stretch you developmentally, but also contribute to setting yourself up for success.
3. Let yourself go
When it is time to perform, just perform. Leave the anxiety, the tension, the self-consciousness, the doubt, and fear of the unknown at the door. Trust that the effort you’ve put into developing yourself mentally, physically, and/or emotionally has become innate to who you are as a performer and a person. If you’re asking yourself, how the heck do I do that, revisit my posts on Routines and Positive Thinking.
Good luck to all of you in finding your flow! Remember that even if you fall short of flow, the ultimate optimal experience, you’re still likely to have a potentially personal best peak performance.