Experiment with flow by working on things you like to do just for fun—it could be songwriting, coding, cooking, or anything you find pleasurable. Tasks like these are called autotelic tasks. It means you’re enjoying them for the sake of enjoying them rather than to achieve an external goal. Focus on what truly motivates you, even if it’s not very common. When you’re doing something that’s true for you, you’ll stay focused.
For example, many athletes experience flow because they’re doing an activity they love, and their success will enrich their personal lives and careers.
Cultivate flow in areas where you already have some talent or expertise, like a recreational sport you enjoy or a crafting project like knitting or scrapbooking. For example, a musician might enter flow when they’re learning a challenging new piece of music because it pushes skills they already have to a new level. When you’re skilled but unchallenged, you’ll experience burnout. When you’re a novice at something and challenged too much, you might give up on the task.
Give yourself deadlines to help your overall goal. Which aspects or tasks need to be completed today? By the end of the week? By the end of next month? Working on mini-goals gives you more real-time information about your progress, which encourages you to stay in the zone. When you’re planning your goals, write them out with a pen and paper instead of making a voice note or text memo.
For example, a runner might choose to exercise early in the morning before traffic gets heavy so they’re not distracted by noise or movement. Everybody has different quiet times or peak energy times based on their schedules or personal preferences. Choose what works for you!
Set up a distraction-free work environment. Close windows or doors to block noise, declutter your work space, and make sure you’re physically comfortable. Modern life is full of distractions. Plan ahead so you can relax during your “flow time” and not be worried about missing an important call or notification.
Let the information you take in guide your activity so you can make progress. Once you’re aware of how you’re doing, challenge yourself to get even better. For example, a painter might notice a specific feeling in their wrist when they make a brush stroke they like and then try to replicate that sensation.
Physically write down what you want to focus on and then prioritize specific tasks to organize your thoughts and keep you on task. [9] X Research source Acknowledge when you lose focus, then pay attention to something specific that’s happening now, like a sound you hear in the background or the text of an email you’re working on, to get back on track. [10] X Research source Remember, productivity is not always related to how long you’re working. An hour of intense focus is usually more productive than 3 hours of distracted work.
Keep your goal in mind and stay present to practice ignoring your mistakes until your task is completed. For example, a violinist might play through an entire piece of music to experience a full run through, then go back and work on specific technical errors.
Fresh air and movement help you take a break and reset your mind. Get up and move around outside if you’re feeling lethargic or unable to concentrate. If you tend to be a workaholic, put dedicated rest or leisure time into your schedule so you can recharge before your next work session.
After a flow session, ask yourself questions like “Where was I?” or “How was I feeling?” or “What was I doing beforehand?” Learn from your failures too. What did you do that prevented you from achieving flow? How can you avoid those thoughts or actions in the future?[14] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley’s Greater Good Science Center, which uses scientific research to promote happier living Go to source
Use the 5-4-3-2-1 technique to ground yourself. Identify 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. [16] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source
The more you experience the rewards of flow, the more you’ll want to return. Understanding the benefits reinforces the habits that lead to it. [18] X Research source
