The Flow State: How to Supercharge Your Life

Summary

The video script delves into the concept of 'flow', a mental state where individuals achieve peak performance, as exemplified by Michael Jordan's 1993 NBA Finals. It discusses the origins of flow theory, the importance of challenge-skill balance, and strategies to induce flow, such as rituals, mindfulness, and embracing novelty. The script also highlights the benefits of flow for productivity and creativity, its neurological underpinnings, and its application in group settings and therapeutic contexts. Finally, it cautions against the obsession with flow, emphasizing it as a tool for enhancing life rather than a prerequisite for productivity.

Takeaways

• 🏆 Michael Jordan's 1993 NBA Finals performance is often cited as an example of achieving 'flow', where he averaged a record 41 points per game.
• 🧘 Flow is a mental state of deep concentration and immersion in an activity, experienced by top performers across various fields.
• 🎓 The concept of flow was formally introduced by psychologist Mihaly Csikszentmihalyi in the 1970s, after studying individuals performing at their best.
• 🤹‍♂️ Flow is associated with a balance between challenge and skill, where neither boredom nor frustration can occur.
• 🧗‍♀️ Steven Kotler, a leading researcher on flow, identified risk and challenge as key factors in achieving flow, especially in action sports.
• 💡 The Flow Collective, founded by Kotler, aims to research and train individuals and companies to enhance happiness and productivity through flow.
• 🎯 Entering a flow state requires practice and does not have a 'one-size-fits-all' approach, but certain rituals and conditions can help facilitate it.
• 🌟 Flow can increase motivation, creativity, and learning by significant margins, as evidenced by various studies.
• 🧘‍♂️ Meditation and mindfulness activities can help in achieving flow by reducing distractions and promoting focus.
• 🏋️‍♂️ Trying new environments or increasing the difficulty of a task can introduce novelty or risk, potentially triggering a flow state.
• 🕒 Identifying personal peak times for creativity and productivity can help schedule challenging tasks to maximize flow opportunities.
• ❤️ Passion and love for the task at hand are crucial for achieving flow, as they help maintain focus and enjoyment.

Q & A

What significant achievement of Michael Jordan in 1993 is highlighted in the script?

In 1993, Michael Jordan led the Chicago Bulls to victory over the Phoenix Suns in the NBA Finals, averaging 41 points per game, which is the highest ever in NBA Finals history.

What is the term used to describe the state of mind where top performers excel?

The term used is 'flow', a state where individuals become completely immersed in what they are doing, with the outside world fading away and time seemingly stopping.

Who is credited with the creation of 'flow theory'?

The 'flow theory' was created by psychologist Mihaly Csikszentmihalyi in the 1970s.

What did Mihaly Csikszentmihalyi discover about people when they felt and performed their best?

Mihaly discovered that when people enjoyed certain experiences greatly, they were willing to go to great lengths to experience them again, describing a 'current' that carried them through activities and experiences.

What is the role of Steven Kotler in the study of flow?

Steven Kotler is one of the leading researchers on flow. He became interested in the topic after observing action athletes and later founded The Flow Collective, which researches flow and trains people and companies to create a happier, more productive world.

What is the significance of the challenge-skill balance in achieving a state of flow?

The challenge-skill balance is crucial for finding flow because it ensures that the task or experience is neither too easy, leading to boredom, nor too difficult, leading to frustration and anger.

How does the brain respond when an individual is in a flow state?

In a flow state, the brain shuts off all non-critical processes, focusing solely on the task at hand, and the individual embodies a mindset focused on the journey rather than the destination.

What are some methods suggested to help trigger the flow state?

Methods to trigger flow include creating rituals, meditation and mindfulness activities, introducing novelty or risk, pattern recognition, and identifying peak creative and productivity times.

How does the flow state relate to group dynamics, such as in a team or cast?

In group flow, there is no domineering ego or negativity, and members merge together as one, maintaining the challenge-skill balance, which is important for the group to stay present and engaged in their collective work.

What are the benefits of being in a flow state according to the script?

The benefits of being in a flow state include increased motivation and creativity, enhanced learning, focus, and intellectual capacity, as well as a positive and happy experience where people describe feeling ecstatic.

How does the script address the misconception that flow can be found in every task?

The script clarifies that we can't and shouldn't feel the need to find flow in every task. It acknowledges that certain tasks, like doing income tax or answering emails, may be difficult to associate with flow, and that finding flow is a skill that can be tough to learn.

Outlines

00:00

🏀 The Peak of Performance: Michael Jordan's Flow

This paragraph delves into Michael Jordan's legendary performance in the 1993 NBA Finals, where he led the Chicago Bulls to victory with a record-breaking average of 41 points per game. It introduces the concept of 'flow' as a state of mind that top performers like Jordan can access, allowing them to excel in their respective fields. The paragraph also discusses the origins of flow theory by psychologist Mihaly Csikszentmihalyi, who identified the flow state as a key to high performance across various disciplines. The text further explores the idea that flow is not just a natural talent but a skill that can be cultivated, with Steven Kotler's research and The Flow Collective's work highlighting the importance of challenge and risk in achieving flow.

05:02

🧘‍♂️ Unlocking the Flow State: Techniques and Insights

The second paragraph explores the practical aspects of entering the flow state. It emphasizes that while there is no universal formula, certain strategies can increase the likelihood of achieving flow. These include establishing rituals, engaging in mindfulness practices, embracing novelty and risk, and leveraging pattern recognition. The paragraph also discusses the importance of identifying one's peak productivity times and aligning challenging tasks with them. Additionally, it touches on the role of emotions like love and passion in facilitating flow and the idea that group flow, as seen in teams or ensembles, requires a balance of challenge and skill without ego interference.

10:07

🎮 The Power and Limitations of Flow

The final paragraph examines the benefits and applications of flow, from enhancing motivation and creativity to its therapeutic potential in medical and neurological rehabilitation. It highlights studies showing significant increases in productivity and learning when in a flow state. The paragraph also addresses the misconception that flow can or should be achieved in every task, cautioning against the fixation on finding flow at all times. It concludes by framing flow as a valuable tool and mindset for boosting productivity and creativity, without being an obligatory precondition for all work.

Keywords

💡Flow

Flow is a psychological state of complete immersion in an activity, where an individual's focus is so intense that they become unaware of their surroundings and the passage of time. It is central to the video's theme, illustrating the optimal state of mind for peak performance and creativity. The script mentions flow in the context of Michael Jordan's performance in the NBA Finals and how top performers across various fields have mastered this state.

💡Michael Jordan

Michael Jordan is an iconic basketball player known for his exceptional skills and achievements. In the script, he is used as an example of someone who has reached the state of flow, particularly during the 1993 NBA Finals, to highlight the heights of performance that can be achieved when an individual is fully immersed in their activity.

💡Mihaly Csikszentmihalyi

Mihaly Csikszentmihalyi is a psychologist who is credited with developing the concept of 'flow theory' in the 1970s. The script discusses his research, which involved surveying individuals about their experiences of peak performance and enjoyment, and how he identified the common elements that led to the flow state.

💡Challenge-Skill Balance

The challenge-skill balance is a critical component of achieving flow, as described in the script. It refers to the equilibrium between the difficulty of a task and an individual's ability to perform it. When this balance is met, it can lead to a state of flow. The script uses this concept to explain how neither being under-challenged nor overwhelmed can facilitate the flow state.

💡Dopamine

Dopamine is a neurotransmitter associated with the brain's reward system. The script explains that the brain in a flow state receives constant hits of dopamine, which reduces fatigue and discomfort, allowing for deep immersion in the task at hand. This is why individuals in flow often report feeling ecstatic and highly motivated.

💡Locus Coeruleus Norepinephrine System (LC-NE)

The LC-NE system is involved in regulating engagement with a task, as mentioned in the script. It is a key component of the flow state, as it helps to maintain focus and prevent disengagement. When the LC-NE system is functioning optimally in conjunction with the release of dopamine, it contributes to the individual's ability to remain fully engaged in their activity.

💡Productivity

Productivity is a measure of the efficiency of an individual's work or the output of goods and services. In the context of the script, productivity is linked to the flow state, where individuals are more likely to perform at their best and complete tasks efficiently. The video suggests that unlocking the ability to enter flow could 'supercharge' one's life by enhancing productivity.

💡Meditation

Meditation is a practice that involves focusing the mind and eliminating distractions to achieve mental clarity and calmness. The script suggests that meditation and other mindfulness activities can help trigger the flow state by promoting focus and eliminating distractions, setting the stage for deep concentration.

💡Novelty

Novelty refers to the introduction of new elements or experiences that break from routine or the familiar. In the script, novelty is presented as a potential trigger for the flow state. Trying new environments or activities, such as working in a coffee shop or lifting heavier weights, can introduce an element of risk or challenge that may help an individual enter flow.

💡Pattern Recognition

Pattern recognition is the ability to identify regularities or patterns in information. The script discusses how starting a workday by editing previous work can trigger pattern recognition in the brain, signaling that it's time to focus. This can make it easier to engage in creative tasks and potentially enter a flow state.

💡Group Flow

Group flow is a collective state of immersion experienced by a team or group when working together towards a common goal. The script explains that in group flow, there is no room for individual ego or negativity; instead, members merge together as one, working in harmony. The concept is illustrated with examples from sports teams and theatrical performances.

Highlights

In 1993, Michael Jordan's record-breaking performance in the NBA Finals, averaging 41 points per game, is considered his greatest achievement and a testament to his status as one of the Greatest Of All Time.

The concept of 'flow' is identified as a state of mind that allows top performers to excel, characterized by deep immersion and heightened focus.

Flow theory was developed by psychologist Mihaly Csikzentmilhalyi in the 1970s, based on surveys of individuals who reported peak performance experiences.

Steven Kotler's research into flow among action athletes led to the founding of The Flow Collective, an organization dedicated to researching and training flow.

Flow can potentially supercharge productivity and mindfulness, offering a mental state free from distractions and fatigue.

Achieving flow requires a balance between challenge and skill, where the task is neither too easy nor too difficult.

Rituals and pre-game routines can condition the brain to enter a state of focus, which is conducive to achieving flow.

Meditation and mindfulness activities can help eliminate distractions and promote the focus necessary for flow.

Novelty and risk can trigger the flow state by introducing an element of challenge that captures attention and focus.

Pattern recognition, such as editing previous work, can prime the brain for focus and facilitate entry into the flow state.

Identifying personal peak creative and productivity times can help schedule challenging tasks for optimal flow experiences.

Emotions like love, passion, and curiosity can enhance the likelihood of achieving a flow state by intensifying focus on the task at hand.

Group flow, where team members merge as one, requires a balance of challenge and skill to maintain collective focus and performance.

The brain in a flow state experiences increased dopamine levels, which reduce fatigue and enhance immersion in the task.

The locus coeruleus norepinephrine system plays a key role in regulating engagement with a task during flow states.

Flow states can significantly boost motivation, creativity, and learning, with studies showing increases of up to 700%.

Medical researchers are exploring the use of flow to improve cognitive optimization and as a therapeutic tool for neurological conditions.

Flow is not always achievable or necessary in every task, and the pursuit of flow should not become a precondition for productivity.

Flow should be viewed as a tool to enhance productivity and creativity, rather than an all-encompassing state that must be achieved in every endeavor.

Transcripts

In 1993, Michael Jordan led the Chicago Bulls to victory over the Phoenix Suns in what is

widely considered his greatest NBA Finals ever. He averaged 41 points per game, the

highest ever in NBA Finals history, cementing his place as one of the greatest, if not the

Greatest Of All Time.

Of course, Jordan’s raw talent and extensive training were key drivers in his success,

but there was something else at play here. A state of mind that those at the top of their

game seem to be able to access. You see it in the surfer on the 100-foot wave, the concert

violinist leading an orchestra, even in your coworker whose productivity seems superhuman.

What all these top performers have mastered is flow. A state where the outside world fades

away, time stops, and you become completely immersed in what you’re doing.

Research has shown that we all have the ability to find the flow state. But how we do it is

not as clear cut.

The idea of deep concentration and rapt attention has been around for much of modern human history.

Transcendent spiritual experiences like flow states have been reported for centuries in

different religious texts around the globe. But the official ‘flow theory’ was created

by psychologist Mihaly Csikzentmilhalyi (muh·hay·lee / chik·sent·mee·hai·ee) in the 1970s.

Mihaly began surveying people about times in their lives when they felt and performed

their best. He spoke to rock climbers, musicians, painters and scientists, curious to figure

out what made them continue to perform and create at a high level despite the challenges.

He concluded that when respondents enjoyed certain experiences so much, they were willing

to go to great lengths to experience them again. They all described a kind of ‘current’

that carried them through these activities and experiences.

Today, there are researchers and companies that devote their resources to unlocking the

power of flow. Steven Kotler, one of the leading researchers on flow, became interested in

the topic after watching action athletes like snowboarders, skateboarders and BMX bikers.

How did they achieve seemingly impossible aerial tricks and death-defying moves with

such grace over and over again?

Kotler, like Mihaly before him, identified factors such as risk and challenge to be key

to achieving a state of flow. Eventually, he founded The Flow Collective, a group which

both researches flow and trains people and companies in the group to create

a happier, more productive world.

With

endless opportunities for distraction and a society more and more interested in productivity

and mindfulness, unlocking the ability to enter into this mental state could potentially

supercharge your life.

When you’re in flow, your brain shuts off all non-critical processes. You care solely

about the task at hand and embody a mindset that is focused on the journey, not the destination.

The game, not the medal. The climb, not the view from the top… you get it.

You’re able to find this focus because, in a flow state, boredom and fatigue are not

a thing. You don’t get antsy or achy. Your mind chatter fades away and you become completely

free of distraction.

But don’t mistake this for relaxation. When you’re in flow you’re not relaxed.

According to research over the past several decades, the most important component of finding

flow is a task or experience that meets a particular challenge-skill balance.

Think of it this way, if you’re really good at drawing but don’t find a particular piece

very challenging, you’ll probably get relaxed and eventually bored.

Alternately, if you’re a beginner skier and you’re insisting on going down the steepest

runs, you’ll grow frustrated and angry with yourself and the possibility for enjoyment

is pretty low.

To unlock flow, you need to find tasks that allow you to be comfortable with being uncomfortable.

You need to be put in situations where your brain needs to work, but not so much that

it gets frustrated by poor results.

Think of an activity that you enjoy, are skilled at, but find just challenging enough that

it’ll hold your interest. That might be a great place to find your flow.

But finding flow isn’t quite that simple. Though much of the internet might want you

to believe it is. There are tons of videos on how to enter a flow state on command and

even playlists called ‘flow state music’ that promise you the deepest concentration

at the snap of a finger.

In reality, though, going into the flow state requires practice. And there’s no ‘one-size-fits-all’

formula.

But there are definitely some things you can try. You can start by creating a ritual every

time you are faced with a task, letting your brain know that you’re about to begin. This

is one of the reasons many athletes have a pre-game ritual where they eat the same thing,

and do the same thing before every single game. These seemingly small acts help to condition

the brain, letting it know beforehand that it’s time to get serious.

Other things that can help trigger flow include meditation and other mindfulness activities,

since they help to eliminate distraction and promote focus.

Novelty or risk can also trigger the flow state. If you’re used to working at home,

try going to a coffee shop to experience a new environment. If you’ve been lifting

the same weight for months, try something a few pounds heavier. That added risk of failing

might be just what you need to tune out the noise and focus on what you’re doing.

Think of all the essays or assignments you did in record time back in school when the

risk of failure was imminent.

Pattern recognition is another great way to get into the flow state. Ask any writer you

know, and they’ll tell you that there’s nothing worse than staring at a blank page.

Well, instead of doing that, you can start your work day by editing what you wrote yesterday.

This process will trigger pattern recognition in your brain, telling it that it’s time

to focus. Then, when you get to the blank page, it becomes much easier to create since

your brain is already in the flow state.

It’s also helpful to find out what your peak creative and productivity times are.

Are you an early bird? A night owl? Maybe you really are superhuman and do your best

work on Wednesdays at 3pm when the rest of the world has hit its crash.

Once you find your time, try your best to schedule your calendar so that you’re doing

your most meaningful and challenging work at this time.

You can also turn toward your emotions for help. If you’ve ever fallen in love, you’ve

experienced the tunnel-like attention you give your partner. To use a cliché, it’s

like nothing else in the world matters.

Similarly, feelings like love, passion and curiosity for the task you’re taking on,

or the experience you’re about to embark on, can help achieve a flow state.

Once the parameters are set, it’s time to turn your attention inward, focus on your

body, your breath, and let your concentration and creativity take over.

Now so far, we’ve been talking about flow in relation to an individual. But ask Michael

Jordan himself, and he’ll tell you - there’s no greatest player of all time, only the greatest

team of all time. We see this every time we watch an amazing game or see a talented cast

of actors navigate the story of a play. In group flow, there is no domineering ego

or negativity. Members of the team, cast, or group merge together as one. And the challenge-skill

balance is important here too.

If you put Meryl Streep in a high school drama production, the students would probably feel

intimidated and might not be able to stay present in the work. Or, if you see fans holding

their breath when the third-string quarterback enters the game, it’s because they’re

unsure that the rookie can handle the pressure and lead the team back into its collective

flow.

Whether you’re on your own or in a group, flow will come when you not only concentrate

but truly love the thing you’re doing. If you don’t love music, it’s very unlikely

you’ll find any flow trying to teach yourself to play the piano. But if you are obsessed

with coding and are constantly challenging your skills, you’re probably very familiar

with how good the flow state makes you feel.

Why does it make us feel so good? Because the brain in a flow state is getting constant

hits of dopamine, the neurotransmitter associated with our reward system. Once the dopamine

starts releasing, it reduces fatigue and discomfort and allows us to be immersed in the task at

hand.

While dopamine tends to be the star of the show when it comes to studies on the flow

state, the brain locus coeruleus norepinephrine system has also been researched as a key component

of the flow state.

The LC-NE system is involved in regulating how engaged we are with a task. If the LC-NE

system wants us to disengage from a task, it can trigger boredom, inattentiveness, stress

and distraction, none of which are part of a healthy recipe for flow.

Most of us struggle to stay focused for long periods of time on things we dislike. If you

have ADHD, this feeling can become chronic. In any instance of struggling to stay engaged,

our LC-NE system is signaling us to disengage from the task at hand. Maybe because we're

not receiving enough dopamine to keep the brain interested.

But, if our reward system keeps firing and the LC-NE system doesn’t tell us to disengage,

we find ourselves in control, feeling clear, and having a sense of direction.

And the benefits of being in this mental state are endless. One study by The Flow Collective

found that motivation and creativity can increase 400-700%, while The Department of Defense

conducted a study which found that learning spikes 200% when you’re in flow.

Now, medical researchers are starting to use this concept to help patients with certain

medical issues. Helping older patients experience flow later in life has proven helpful for

cognitive optimization.

Similarly, video games and virtual reality applications are being developed as therapeutic

training for people with neurological diseases and people who are rehabilitating from neurological

damage. By gamifying certain exercises and therapies, some doctors find that patients

stay motivated to engage - and therefore heal.

Not only does flow provide us with focus and enhanced intellectual capacity, but it’s

also a positive, happy experience where people describe feeling ecstatic. Steven Kotler,

the founder of The Flow Collective, said that if people want to enjoy their life, learning

how to find flow is the best pathway.

But what if we can’t find that little voice that seamlessly guides us through a challenging

task? What if flow doesn’t always feel like it’s in reach?

Most of us dread doing our income tax or answering emails, so any attempt to find flow in these

activities is probably futile. Yet, as with so many buzzy ideas, it can feel like we’re

expected to find flow in everything we do or we’re just wasting valuable productivity

stored somewhere in our brains.

But the reality is that we can’t find flow in every task. And we shouldn’t feel like

we have to.

It’s not just dreaded tasks that can feel difficult to jump into. Even the idea of an

accomplished artist or athlete constantly locking into their flow state is a myth. Take

writing for example. What’s one feeling we don’t get when we’re in a flow state?

Bored.

If you’ve ever sat down to write anything creative, you know that a large part of writing

is boredom. The quiet, wandering mind is where we conjure up ideas.

It’s easy to go down an internet rabbit hole of how to find your flow state. You might

even be in one right now. As valuable as learning how to find your flow can be, obsessing over

finding it will most likely have the opposite effect.

Like anything else, finding flow is a skill and learning new skills can be tough and frustrating

to learn. Not being able to find flow, even in a task that meets all the parameters of

enjoyment, challenge and timing that we’ve talked about, doesn’t mean the task isn’t

worth doing.

If we start using flow as a precondition to get things done, we will most likely get a

lot less done. If flow doesn’t come, it’s on us and all of the other mechanisms we’ve

built inside ourselves to deal with internal triggers like self-doubt and external triggers

- like that dirty laundry waiting to be folded - and get the work done.

Flow is a tool we can seek out to improve our lives. It is a mindset to help us boost

productivity, conquer challenging tasks, and lean into our creativity.

The promise of being able to turn off the outside world and turn on the most positive

parts of our inner world is alluring and something to strive for. But as soon as we get too fixated

on achieving these feelings, we might lose what flow is really about.