Flow (psychology)
Flow, in psychology, is a highly focused mental state where individuals engage intensely in an activity, often leading to optimal performance. This concept was first explored by Mihaly Csikszentmihalyi, who identified specific criteria necessary to achieve flow. A key factor is proficiency in the skill being applied; the task must present a challenge that is stimulating yet manageable, coupled with a sense of confidence and positive feedback. During flow, individuals often experience a sense of timelessness, complete concentration, and intrinsic enjoyment of the task, feeling a profound sense of control over their actions.
Flow can be experienced across various domains, from sports like tennis and running to creative endeavors such as painting and writing. Achieving this state is not limited to experts; even those with moderate skills can enter flow. Research indicates that flow is linked to changes in brain activity, particularly a reduction in activity in the prefrontal cortex, which may explain the experience of time distortion and diminished awareness of physical needs. As a result, many professionals actively seek to enter flow to enhance their performance and learning outcomes.
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Flow (psychology)
Flow is a psychological state involving an intense level of focus and a substantial increase in performance. It is especially valuable to performers and competitive athletes but can be used by anyone. Achieving a state of flow requires a specific set of criteria. First, the person performing the action must already be proficient in their skill; the task being performed must be challenging but not so challenging that it becomes overwhelming; and the person must be confident and receive some form of positive feedback. If these and other conditions are met, the performer will carry out their task in an instinctual and highly skilled manner.
Background
Flow is a psychological state first studied by the psychologist and researcher Mihaly Csikszentmihalyi. Csikszentmihalyi was born in modern-day Croatia, which was then Italy, on September 29, 1934. As a child during World War II, Csikszentmihalyi spent time in an Italian prison camp where he learned to play chess as a means of distraction. When the war ended, Csikszentmihalyi had the opportunity to travel to Switzerland to hear the famed psychiatrist Carl Jung speak, which inspired Csikszentmihalyi to travel to America at twenty-two years of age. While in America, Csikszentmihalyi earned a bachelor’s degree in psychology in 1960, and a doctorate in the field in 1965. Csikszentmihalyi then began working at the University of Chicago as a professor.
In 1990, Csikszentmihalyi published his book Flow: The Psychology of Optimal Experience. In this work, Csikszentmihalyi announced the results of his studies into achieving a state of mind that he called flow. Flow was a state of optimal focus and performance often engaged by those performing a task in which they are particularly skilled. Because the book explained how people could access the state of flow, it became immensely popular. Flow: The Psychology of Optimal Experience was praised by leaders such as Jimmy Johnson, the former coach of the professional football team, the Dallas Cowboys, and former President Bill Clinton.
Before his death in 2021, Csikszentmihalyi published several other works on the concept of flow, including several collections of his research findings and theories, including The Systems Model of Creativity: The Collected Works of Mihaly Csikszentmihalyi (2014), Flow and the Foundations of Positive Psychology: The Collected Works of Mihaly Csikszentmihalyi (2014), and Applications of Flow in Human Development and Education: The Collected Works of Mihaly Csikszentmihalyi (2014).
Overview
Flow is a state of being entirely focused on a task. Csikszentmihalyi described flow as being completely involved in an activity for its own sake and letting the ego fall away. During this state, people perform almost without thinking, use their skills in an instinctual manner, and perform at the peak of their ability. Some people refer to entering a state of flow as being “in the zone.”
Flow experiences can occur during the performance of any task but are common during competitive sports such as tennis, running, and football. However, flow can also occur during artistic endeavors such as writing, painting, or performing music. While in most cases, the person performing the action must already be somewhat skilled, it is not necessary for them to be a master.
Csikszentmihalyi used ten markers to identify the presence of a state of flow. If many, but not necessarily all, of these ten markers are present, it is likely that an individual has attained the proper state of consciousness.
The first marker is the presence of challenging, clear goals. The person entering the state of flow must be able to clearly envision their success. The task must be difficult enough that the person must work hard to achieve it but not so difficult that they become discouraged. The second marker is a strong sense of concentration and focus. The person’s attention should be completely devoted to the task. The third marker is a sense of pleasure derived from the task. The task should feel rewarding to the individual completing it. The fourth marker is a sense of serenity and a lack of consciousness. The person should feel at peace during the task, not stressed or overwhelmed. The fifth marker is an experience of timelessness, or a loss of time. It is common for people in a state of flow to be so focused on their task that they fail to realize time is passing. The sixth marker, immediate feedback, refers to a feeling of satisfaction from continued success. Those undertaking the task should consistently receive feedback that they are doing well. Such feedback can take the form of points earned during a game, applause from an audience, or continued progress on a piece of art.
The seventh marker is a firm confidence that the task is doable. People should believe they possess the skills required to complete the task. The eighth marker is having strong feelings of personal control over the outcome. People in a state of flow do not have faith that the task will be completed someday. Instead, they are certain that they have the situation under control right now and will see it to its completion. The ninth marker is a lack of awareness of physical needs. It is common for athletes in a state of flow to work through physical pain and artists to continue to work despite a lack of food or sleep. Csikszentmihalyi’s tenth and final marker is complete and utter focus on the task itself. This focus is sometimes strong enough that people in a state of flow may not notice other events happening around them.
Achieving a state of flow often leads to improved performance. For this reason, many professionals regularly work to achieve a state of flow on demand. Continuously chasing a state of flow forces people to remain challenged, leading to an increased rate of learning. Teachers, professional athletes, and performers often work to continually induce a state of flow.
Neurocognitive research indicates that changes in brain activity occur when a person experiences a flow state. Some research suggests that activity in the brain’s prefrontal cortex decreases when a person is in a state of flow, which explains the time blindness and lack of awareness of personal needs that characterize this state. These findings are referred to as the transient hypofrontality hypothesis. Other research indicates an increase in dopamine in the brain during flow states, allowing different areas of the brain to communicate better.
Bibliography
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