How to enter ‘flow state’ on command | Steven Kotler for Big Think

Summary

Steven Kotler, a writer and researcher, delves into the concept of 'flow,' a state of effortless effort where time dilates and intuition heightens. Coined by Goethe, flow is the optimal performance state where every action seems to flow seamlessly. Kotler discusses the 'golden rule to flow' – the balance between challenge and skills – and the 22 identified flow triggers. He emphasizes the importance of motivation, learning, creativity, and flow in achieving peak performance, suggesting that everyone is capable of more than they realize.

Takeaways

• 🌀 Flow is described as a state of 'effortless effort' where one is fully immersed in an activity, causing time to dilate and external distractions to fade away.
• ⏳ Time perception in flow can be altered, with hours passing quickly or slowing down dramatically, such as in high-stress situations like a car crash.
• 🏀 Intuition is heightened during flow, exemplified by athletes 'in the zone' who perceive the basketball hoop as larger, enhancing performance.
• 😐 The facial expression of frowning is often a sign of brain activity, which can be mistaken for emotional states, such as anger, during deep thought.
• 📚 The term 'flow' was coined by Goethe and further developed by Mihaly Csikszentmihalyi, who studied optimal experiences and well-being.
• 🎯 Flow is characterized by moments of rapt attention and total absorption, where actions and decisions flow seamlessly from one to the next.
• 🗣 'The voice' is a phenomenon athletes experience in flow, providing quick, intuitive directions that must be followed to avoid failure.
• 🔄 The 'golden rule to flow' is the balance between challenge and skills, where attention is most focused when the task's challenge slightly exceeds one's abilities.
• 🛠️ There are 22 identified flow triggers that can help individuals enter a state of flow, including complete concentration and managing distractions.
• 🧠 Dopamine plays a key role in flow, driven by novelty, unpredictability, complexity, awe, and risk-taking, enhancing focus and pattern recognition.
• 🔑 Intrinsic motivators such as curiosity, passion, purpose, autonomy, and mastery are essential for achieving and maintaining flow states.
• 👥 Group flow, where a team or group performs at their best, is a collective version of the flow state, contributing to well-being and life satisfaction.

Q & A

What is the term 'flow' often associated with?

Flow is often associated with a state of 'effortless effort,' where one feels propelled through an activity and everything else seems to disappear.

How does time perception change during a flow state?

During a flow state, time perception can dilate, meaning that time seems to pass strangely, with hours feeling like minutes.

What is the role of intuition in the flow state?

Intuition tends to be heightened in the flow state, as exemplified by a basketball player in the zone seeing the hoop as large as a hula hoop.

Why might someone's frown muscles be paralyzed during flow?

Frown muscles may be paralyzed during flow as a sign that the brain is deeply engaged in the task at hand, which is contrary to the usual sign of thinking, which involves frowning.

Who is Steven Kotler and what is his latest book?

Steven Kotler is a writer and researcher, and his latest book is 'The Art of Impossible.'

Who is often referred to as the Godfather of Flow Psychology?

Mihaly Csikszentmihalyi is often referred to as the Godfather of Flow Psychology.

What is the 'golden rule to flow' and what does it imply?

The 'golden rule to flow' is the challenge-skills balance, implying that we pay the most attention to a task when the challenge slightly exceeds our skillset.

What are 'flow triggers' and how many have been discovered?

Flow triggers are factors that can help one enter a state of flow, and researchers have identified 22 of them so far.

How does managing distractions help in achieving flow?

Managing distractions by turning off phones, emails, and social media alerts can help maintain uninterrupted concentration, which is crucial for achieving flow.

What is the role of dopamine in flow triggers?

Dopamine plays a role in flow triggers by driving focus, attention, alertness, and excitement, which can be achieved through novelty, unpredictability, complexity, and risk-taking.

What are the intrinsic motivators that lead to flow and how are they sequenced?

The intrinsic motivators that lead to flow are curiosity, passion, purpose, autonomy, and mastery, and they are designed to build into one another in a specific sequence.

What is 'group flow' and how does it relate to individual flow?

Group flow is a shared collective version of a flow state where a team or group performs at their best, and it is related to individual flow as it represents an extension of peak performance to a collective level.

How does flow contribute to overall well-being and life satisfaction?

Flow contributes to overall well-being and life satisfaction by allowing individuals to experience peak performance and optimal engagement in their activities, leading to a heightened sense of fulfillment.