How to achieve a “Flow State” in sport.

A major focus within positive psychology is to understand optimal human functioning in areas like performance excellence, this is particularly relevant within a competitive sport where athletes often credit flow to outstanding performance and achievements (Swann et al., 2017).

Flow is described as a moment when you’re so focused on an activity and engaged so passionately that time seems to slow down, worries fade away you achieve optimal performance effortlessly and the experience is both enjoyable and energizing. (Dietrich, 2004; Swann et al., 2017; Jackson & Eklund, 2002; Kennedy et al., 2014).

Photo by Dane Wetton on Unsplash

Factors that create a “Flow State”.

There are nine psychological factors that create a flow state which are: (Russell, 2001)

1. There are clear goals every step of the way.
   In a flow state, we have a clear purpose and have a good understanding of what to do next.
2. Unambiguous feedback.
   Clear and immediate feedback is constantly available, so we can adapt our reactions to meet present demands. When we are in flow, we know how we are going in the moment.
3. A balance between challenge and skill.
   The task is slightly harder than you have mastered and meets your current skill level, the task cannot be too hard or too easy or flow cannot be achieved.
4. Action and awareness are merged.
   In flow, you are completely absorbed in the task at hand — a state of focused attention.
5. Concentration on the task at hand.
   High levels of concentration narrow our focus blocking out any distractions. When we are absorbed in the activity, we are only focused on what is required in the present moment, we do not think about irrelevant things.
6. Sense of Control.
   When you aren’t worrying about control over what you are doing.
7. Self-consciousness disappears.
   We often spend a lot of mental energy worrying about what others think of us. When we are in a flow state we are so absorbed in the activity that we stop caring what anyone thinks.
8. The sense of time becomes distorted.
   Where you lose track of time, usually time is shortened. For example, you are engaged in an activity, and before you know it the day is over but seems like you have only been doing it for an hour or two.
9. The activity becomes autotelic.
   The tendency to engage in an activity because you enjoy doing it, not because you get a reward or praise. Flow is said to be an optimal and enjoyable experience; therefore, it is intrinsically rewarding.

Your personal journey to discover your flow

Once you know the elements that create flow, then you need to be more aware of when those opportunities present themselves (Swann et al., 2017). For example, making sure you know your current skillset within your sport, ask for feedback from your coach or teammates, then look for moments when you can be challenged a little bit more than your current capabilities and notice what happens.

Observe how you feel, think, and play both at the moment and when you reflect on the experience, look for any of the nine factors that create flow and take notes because the more you are aware of how flow feels and the moments when it happens, the easier it becomes to choose a flow state when you want to create optimal performance, effortlessly and enjoyably (Russell, 2001; Jackson et al., 1998; Swann et al., 2017). For more information on achieving a flow state.

The more you practice, the better you will get and remember it’s meant to be an enjoyable experience so experiment and have fun.

References

Dietrich, A. (2004). Neurocognitive mechanisms underlying the experience of flow. Consciousness and Cognition, 13(4), 746–761.

Houston, E. (2021, March, 29) 11 Activities and Exercises to induce a flow state (& 6 examples). Positive Psychology.
https://positivepsychology.com/flow-activities/

Jackson, S. A, Ford, S. K, Kimiecik, J. C, & Marsh, H. W. (1998). Psychological Correlates of Flow in Sport. Journal of Sport & Exercise Psychology, 20(4), 358–378.

Jackson, Susan A, & Eklund, Robert C. (2002). Assessing Flow in Physical Activity: The Flow State Scale–2 and Dispositional Flow Scale–2. Journal of Sport & Exercise Psychology, 24(2), 133–150.

Kennedy, P, Miele, D. B, & Metcalfe, J. (2014). The cognitive antecedents and motivational consequences of the feeling of being in the zone. Consciousness and Cognition, 30, 48–61.

Russell, W. D. (2001). An Examination of Flow State Occurrence in College Athletes. Journal of Sport Behavior, 24(1), 83.

Swann, C, Crust, L, Jackman, P, Vella, S, A, Allen, M, S, & Keegan, R. (2017). Psychological States Underlying Excellent Performance in Sport: Toward an Integrated Model of Flow and Clutch States. Journal of Applied Sport Psychology, 29(4), 375–401.

The Flow Centre. https://theflowcentre.com/9-dimensions-to-flow/