Happiness 5 Things You Can Do to Achieve Flow By Kendra Cherry Kendra Cherry Facebook Twitter Kendra Cherry, MS, is the author of the "Everything Psychology Book (2nd Edition)" and has written thousands of articles on diverse psychology topics. Kendra holds a Master of Science degree in education from Boise State University with a primary research interest in educational psychology and a Bachelor of Science in psychology from Idaho State University with additional coursework in substance use and case management. Learn about our editorial process Updated on September 30, 2020 Reviewed Verywell Mind articles are reviewed by mental health professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Megan Monahan Reviewed by Megan Monahan Megan Monahan is a certified meditation instructor and has studied under Dr. Deepak Chopra. She is also the author of the book, Don't Hate, Meditate. Learn about our Review Board Print Guido Mieth / Taxi / Getty Images Flow is often described as a mental state in which people experience complete immersion and involvement in an activity. Things seem to happen almost effortlessly and time seems to disappear while in this state. Athletes often refer to this state of mind as being "in the zone." "Everything vanishes around me, and works are born as if out of the void," said the artist Paul Klee. "Ripe, graphic fruits fall off. My hand has become the obedient instrument of a remote will." What Klee described in this quote is a perfect example of what psychologist Mihaly Csikszentmihalyi calls flow. Total immersion in a task, a feeling of complete concentration and losing track of the outside world are all common characteristics of this state of mind. Obviously reaching this state of flow is something many of us would like to accomplish on a regular basis. Fortunately, flow is not something restricted to just elite athletes, artists, and performers. You can achieve this state during a number of activities such as while working, while engaging in exercise, or while engaging in a hobby. So what exactly does it take to achieve a state of flow? 1. Your Skills Need to Be Well-Matched to the Task According to Csikszentmihalyi, flow is most likely to occur when your skill level is perfectly aligned to the challenge that the activity presents. So a runner might experience flow during a marathon that he or she is well-prepared for, or a chess-player might reach this state during a game that presents the perfect challenge. In other words, gaining practice, experience, and expertise in an activity will make it more likely that you will achieve flow in the future. 2. Stretching Your Skills Can Lead to a State of Flow A slight stretching of your skills, or attempting something that is a little more advanced than your current abilities, can also foster a flow state. For a dancer, this might involve attempting a move that presents a bit of a challenge. For a graphic designer, it might involve taking on a project that requires utilizing a new type of software. Focus on adding new challenges on a regular basis. Not only will you become more skilled, you may find that the state of flow becomes much easier to achieve. 3. Have Clear Goals You need to have a specific purpose for focusing on the task, such as winning an athletic contest, playing a particular piece of music or finishing a work project. That is not to say you should only engage in an activity in order to achieve a goal. People who achieve flow frequently are often intrinsically motivated to perform certain actions. In other words, they may have specific goals in mind, but they engage in these actions for their own sake as well. 4. Avoid Interruptions It is important to devote all of your concentration to the task at hand. Multitasking and other distractions will disrupt the flow state. Set aside a time and space that will allow you to work on a project without being interrupted or distracted. Turn off your phone, television or other devices that might pull you away from the task at hand. 5. Focus on the Process and Not the End State While having a goal is important, flow requires enjoying the journey and not just fixating on the end product. Allow yourself to simply live in the present moment without worrying too much about the ultimate outcome of your efforts. Achieving flow can be a pleasurable experience, but it may also have other benefits as well. Research suggests that the benefits of flow include increased skill development and improved performance. Becoming more skilled and capable at a task can help improve your self-esteem in that area and give you a boost of self-confidence related to those skills. 4 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Bonaiuto M, Mao Y, Roberts S, et al. Optimal Experience and Personal Growth: Flow and the Consolidation of Place Identity. Front Psychol. 2016;(7):1654. doi:10.3389/fpsyg.2016.01654 Mao Y, Roberts S, Pagliaro S, Csikszentmihalyi M, Bonaiuto M. Optimal Experience and Optimal Identity: A Multinational Study of the Associations Between Flow and Social Identity. Front Psychol. 2016;(7):67. doi:10.3389/fpsyg.2016.00067 Šimleša M, Guegan J, Blanchard E, Tarpin-bernard F, Buisine S. The Flow Engine Framework: A Cognitive Model of Optimal Human Experience. Eur J Psychol. 2018;(14)1:232-253. doi:10.5964/ejop.v14i1.1370 Katahira K, Yamazaki Y, Yamaoka C, Ozaki H, Nakagawa S, Nagata N. EEG Correlates of the Flow State: A Combination of Increased Frontal Theta and Moderate Frontocentral Alpha Rhythm in the Mental Arithmetic Task. Front Psychol. 2018;(9):300. doi:10.3389/fpsyg.2018.00300 Additional Reading Howell, R.T. (2012). Finding "flow" this week. Psychology Today. Csikszentmihalyi, M.; Abuhamdeh, S. & Nakamura, J. (2005), Flow, in Elliot, A., Handbook of Competence and Motivation, New York: The Guilford Press, pp. 598–698. Csikszentmihalyi, M. (1997) Finding Flow: The Psychology of Engagement with Everyday Life. Basic Books, New York. By Kendra Cherry Kendra Cherry, MS, is the author of the "Everything Psychology Book (2nd Edition)" and has written thousands of articles on diverse psychology topics. Kendra holds a Master of Science degree in education from Boise State University with a primary research interest in educational psychology and a Bachelor of Science in psychology from Idaho State University with additional coursework in substance use and case management. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Speak to a Therapist for Happiness Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation.