Flow

Intro

Csikszentmihalyi gets straight to the problem: instead of flowing by default, we mostly fluctuate between two extremes:

Apathy – boredom when things are too easy or not meaningful; and
Anxiety – disquiet when things are too hard, unclear or caused by chronic dissatisfaction.

Solution

Choose and clearly define your goals – from the smallest task to finding your life’s authentic purpose;

Find ways to measure progress – with clear feedback against an objective or visualised outcome;

Learn to concentrate fully on the task at hand – focus attention on what you want, for as long as needed but no longer;

Develop the skills you need to make progress – connecting and interacting ever more deeply with the world around you; and

Keep raising the stakes – live in crescendo and ensure that your goals always stretch and inspire you.

While happiness itself is sought for its own sake, every other goal—health, beauty, money, or power—is valued only because we expect that it will make us happy.
Happiness, in fact, is a condition that must be prepared for, cultivated, and defended privately by each person. People who learn to control inner experience will be able to determine the quality of their lives, which is as close as any of us can come to being happ

The best moments usually occur when a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile.

Finding this out included buzzing people on a pager at random points through a week. They were required to write down exactly what they were doing and the feelings that the activity produced. The discovery was that the best moments did not happen by chance, according to the whim of external events, but could reasonably be predicted to occur when a specific activity was undertaken. The activities described as being of highest value, which when undertaken banished worry or thoughts of other things, were dubbed “optimal experiences,” or simply “flow.”People in a state of flow feel that they are engaged in a creative unfolding of something larger; athletes call it “being in the zone,” mystics have described it as “ecstasy,” and artists term it “rapture.”

Difference btw pleasure and happiness

One of the key distinctions the author makes is between enjoyment and pleasure. While challenging tasks that require all our attention are enjoyed, mere pleasure does not have to engage us—it is passive. Television, drugs, and sleep can all be pleasurable, but involve little conscious will and therefore do not really assist our growth. The lesson of optimal experience is that we are genuinely happy when we are in control.

Conditions

Confront tasks we have a chance at completing.

Concentration (which is usually possible when we take on a task or activity that has…)

Clearly defined goals and…Provides you with

Immediate feedback** as to how much you’re crushing it/making progress (ex: every time you score a point, receive an applause, solve a problem, etc.)Whatever activity you’re partaking in

feels effortless and allows you to forget (even for a little while) about the worries and frustrations of everyday life (ex: bills, work, relationship issues, etc.)

You’re in control. Insecurities disappear.

Confidence arises. You stop caring what everyone else thinks about you. And paradoxically, your personal self-worth tends to come back stronger after the flow experience is complete.

You completely lose track of time

Mihaly Csikszentmihalyi (born 29 September 1934) is a Hungarian-American psychologist. He recognized and named the psychological concept of flow, a highly focused mental state conducive to productivity.

For success, like happiness, cannot be pursued; it must ensue…as the unintended side-effect of one’s personal dedication to a course greater than oneself.” — Viktor Frankl, Man’s Search for Meaning

Summary

Clarity of goals

Immediate feedback on progress

Sense of control over the situation

Intrinsically rewarding

Complete concentration

Transformation of time

Nakamura & Csikszentmihalyi (2001) suggested the optimal conditions for entering flow are the challenge-skills balance, clear goals and unambiguous feedback.

One of the causes of Flow is transient hypofrontality.Transient means impermanent. Hypo, the opposite of hyper, means to slow down and deactivate. Frontality relates the prefrontal cortex in the brain. This is where higher cognitive functioning takes place.Your sense of will and sense of morality exist in your prefrontal cortex. The same is true of your complex decision making.While in Flow, your prefrontal cortex is temporarily inactive. Time passes differently while in Flow because this part of your brain calculates time.Your inner critic and voice of doubt, shut off while in Flow because your prefrontal cortex produces them.

When in Flow, we are more productive. Studies have found that while in Flow, people can be 500% more productive.

If you’re interested, here are the chemicals found in the brain during Flow. Alongside them are the common drug associations:

Norepinephrine – Speed, Ritalin

Dopamine – Cocaine

Anandamide – Cannabis

Endorphins – Opiates

Serotonin – MDMA

5 neurochemicals in the brain at once is the most we can experience at any point. As a result, while in Flow, there is a significant increase in learning and memory.

Routine for flow

The same applies to Flow – if you create a specific routine for finding Flow, you can find Flow much quicker. An example Flow routine could be:

  1. Getting some food
    
  1. Showering
    
  1. Meditating
    
  1. Journaling for 5-10 minutes
    
  1. Preparing for work
    
  1. Turning on work / Flow playlist
    
  1. Working until entering Flow
    

How to

Eliminate Distractions: How many interruptions make it to us.

Create Strict Boundaries: How we respond to the interruptions that do make it to us.

Simplify Your Schedule: Create space in your day where focus can take root.

Getting Into the Flow State: n internal condition of high focus that, with practice, can be induced intentionally.

Warm-Up Rituals: Priming the pump for stellar focus.

Controlling Your Impulses: Interrupting the reward-seeking behaviors that inhibit focus.

We live in a distracted culture. A 2018 study revealed that adults check their smartphones every twelve minutes. 71% of the subjects never turned the phone off, and 40% checked the smartphone within five minutes of waking.

Practice saying “no” … without explaining yourself. Give yourself permission to be direct. You do not need to justify your desire to focus. “No thanks” is fine. Start small—answer “no thanks” to “Hey, we’re grabbing lunch. Want to come?” Then try saying “Sorry, I have too much to do” when someone asks “This needs to get done now and I’m slammed. Can you help?” No is a liberating habit

Take up logic games. Sudoku, chess, and other puzzle games increase our ability to concentrate, a necessary component of flow stat

Whilst the research is ongoing and individuals in flow show a range of brain waves, most people tend to experience a shift towards the Alpha/Theta borderline.

The slow activity Theta brain wave amplifies creativity and daydreaming.

Gamma brain waves are the fastest measurable brain wave. These occur during eureka moments (neuronal firing) and are equated to heightened perception and peak mental states. They are common amongst experienced meditators and monks.

1

2

3

5

6

"For success, like happiness, cannot be pursued; it must ensue…as the unintended side-effect of one’s personal dedication to a course greater than oneself.” - Viktor Frankl, Man’s Search for Meaning

7

In fact, whenever you get distracted it takes on average 25 minutes (according to research) to gain back your full attention on the task at hand. This is because of something called ‘attention residue’, which implies that some of your attention is still left behind at the previous task or distraction that you were dealing with.

Eliminate internal distractions

Journaling every morning and evening
Daily meditation (at least 10 minutes)

Therefore, put one song on repeat for 1–2 hours or listen to repetitive type music like techno, classical music or trance music. This will help you reach a state of flow with more ease.

Work On One Very Specific Task

However (and this is a very strong however), after consuming more than 200 milligrams of caffeine the effects start to diminish. Amounts of more than 400 milligrams should be avoided as this leads to increased anxiety and decreased focus.
Therefore, aim to consume caffeine strategically. Drink a cup of coffee right before you want to enter flow state. Preferably, don’t drink more than 2 cups per day and don’t consume after 17:00, as this will impact the quality of your sleep!

“…being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you’re using your skills to the utmost.”

*

Studies on flow have demonstrated repeatedly that more than anything else, the quality of life depends on two factors: how we experience work, and our relations with other people.