Psychology of Happiness and the Power of Flow: Discover some Quick Tips to find your Flow

Welcome back, everyone!

I am excited to be talking again about the psychology of happiness and, this time, about Flow. Last month, we dove into the fascinating world of positive psychology, exploring its rich history and Seligman’s PERMA model—a framework designed to help us thrive and lead fulfilling lives. If you missed it, I highly recommend checking out our previous post, Psychology of Happiness, to get up to speed.

PERMA + Flow

This week, we will build on those ideas and introduce an exciting new concept: Flow. Developed by the renowned psychologist Mihály Csíkszentmihályi, Flow is a powerful experience that complements the Engagement (E) and Achievement (A) aspects of the PERMA model.

What is Flow?

So, what exactly is Flow? Imagine completely losing yourself in an activity that you forget about time. Whether immersed in a creative project, an intense workout, or a challenging problem, Flow occurs when you’re deeply engaged and completely absorbed (Nash, 2019). During these moments, distractions fade away, and negative thoughts or stress vanish from your mind.

Improve Your Well-Being with Flow

Csíkszentmihályi’s research reveals that experiencing Flow can significantly improve our sense of well-being and satisfaction. It goes beyond mere productivity; it is about deriving joy and fulfillment from the process (Steimer, 2021). Flow, along with other concepts in positive psychology, does not aim to eliminate stress or distress from our lives. Instead, these theories offer tools to help us navigate stress and engage in a more fulfilling life.

Transform Your Everyday Life

Everyone has an innate capacity for growth, and incorporating Flow into our lives can help us harness the power of engagement and achievement, leading to positive changes in our lives. So, stay tuned as we explore practical tips for cultivating Flow and how it can transform your everyday experiences.

Get in the Zone with Flow-Through these Quick Tips

Here are some tips for finding those moments when time stands still, and you are entirely in the zone!

How to enter Flow: 

• Clear Goals-Defining clear objectives helps you focus and gives you direction. 

• Challenge-Skill Balance-This principle is demonstrated in Figure 1.0. Your task should be challenging enough to keep you interested but not too tricky that you get frustrated. Conversely, it should not be too easy for you to get bored.

• Immediate Feedback- Having feedback allows you to adjust your abilities in real time, keeping you engaged with the task’s demands. 

• Deep Concentration- Establish an environment with minimal distractions, so you can focus on the desired task.

• Intrinsic Motivation- Find meaningful tasks, as you will be more motivated to work on them.

• Sense of Control- Feeling in control allows you to feel unstoppable and encourages you to remain in Flow and focused on the task (Nash, 2019).

• Time Distortion- Time should feel fluid and outside your attention. These tasks should be engaging so you lose track of time. 

Add some Extra Spark to Your Flow

Here are some examples of activities that can get you into a Flow state. However, before reading the list, take a look at our Extra Spark, which gives additional insight and a positive tip for engaging in Flow.  

• Sports-Many athletes experience Flow throughout competition and practices.

• Art-Creative individuals such as writers, artists, and musicians often lose time when working on their craft.

• Video games- Gamers experience Flow when the game they are playing challenges them and requires immense focus.

• Cooking or Baking- Many people find Flow in the kitchen when challenged with a complex recipe. They enjoy goal-oriented engagement in the process of cooking or baking a dish.

• Gardening- Gardening can be fully immersive; from planning to constructing the garden, focus, and dedication are required leading to Flow.

• Mindful Practices- Activities such as yoga or meditation can induce Flow as you are focused and present on the state of your body at that moment. 

Key Takeaway

Flow is a transformative experience that enhances our well-being by allowing us to become fully immersed in activities we enjoy. It emerges when we find the right balance between challenge and skill. This state not only fosters deeper concentration and engagement but also helps us manage stress, turning our focus inward and away from distractions. By cultivating Flow in our daily lives, we can unlock greater fulfillment and satisfaction, making our experiences richer and more rewarding. Embracing this concept can lead to profound personal growth and a more engaging life.

Thanks for reading, and happy reflecting!! Tune in next month for more ways to boost positivity and establish a thriving lifestyle. Tell us how you found your FLOW!

References: 

J Nash. (2019). 6 Flow Activities & Training: How to Achieve a Flow State. https://positivepsychology.com/flow-activities/#flow-activities-how-to-get-into-a-flow-state

S Steimer. (2021). Mihaly Csikszentmihalyi, pioneering psychologist and ‘father of flow,’ 1934–202. https://news.uchicago.edu/story/mihaly-csikszentmihalyi-pioneering-psychologist-and-father-flow-1934-2021

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