The neuroscience of flow: dopamine, focus, and productivity

Flow is a state of consciousness where we are so focused on the process that we lose our sense of space and time. This term was proposed by the famous American psychologist Mihaly Csikszentmihalyi, the founder of positive psychology.

Neurobiologists have not yet fully studied what happens to the brain in a state of flow, but some research is being conducted. For instance, Professor Arne Dietrich claims that in a state of flow, there is decreased activity in the prefrontal cortex (the area of the brain responsible for self-awareness, short-term memory, and logic) [Dietrich A., 2004]. This process is called transient hypofrontality, and it causes a sense of time distortion, loss of self-awareness, and inner critic. As a result, the liberated brain is better at handling tasks that require creative thinking.

Another study [Gruber MJ. 2004] shows that the state of flow is associated with the brain's dopamine reward system, as it enhances curiosity.

It might seem that Csikszentmihalyi talks about flow as a property of creative work. This isn't the case: he describes many examples of how assembly line work or hard farming routines can provide an "optimal experience" (another term for "flow"). However, such an experience is much more often achieved when the activity is varied and allows for frequent decision-making. Csikszentmihalyi's research shows that stress, pressure from superiors, and even the worker's belief that "work shouldn't be too enjoyable" can hinder the emergence of an "optimal experience" at work.

Concentrate on the process

A teenager practices a scooter trick a thousand times: he has a goal, but it's the process that captures him. A poet writes a poem as a finished form, but he wants to give himself to the process of writing, and would not agree to receive the poem ready-made. The surgeon's goal is to cure the patient, but many of them are captured by the process of performing the operation.

To achieve a flow experience, it's very important not to be distracted, to maintain attention, to be completely immersed in the activity and maintain involvement. Therefore, people who have problems with concentration find it difficult to "get into the flow". But, Csikszentmihalyi adds, attention can and should be trained - and even a significant attention deficit can be leveled if the process really draws you in.

Find autotelic activity

"Flow experience" occurs only as a result of autotelic activities — the ones that are done for the sake of the activity itself. For example, a violinist plays not to get applause or earn money, his goal is the performance of music itself. A teacher who teaches children because he likes the process is engaged in autotelic activity, and if he "wants to raise exemplary citizens from schoolchildren" - he is not. Sense of duty, calculation, thoughts about the future or some extraneous goals prevent the "flow" from capturing us.

Structure the activity

"Flow experience" occurs when we engage in structured activities: work, creativity or games that have rules. There should be no chaos around and within us. A person does not flounder in the "flow" helplessly, is not captured by it against their will, they act according to certain rules that the activity and environment set for them. Therefore, "flow" cannot occur under the influence of alcohol or drugs: consciousness must remain clear and structured.

Control what's happening

At the core of "flow" is not only being captured by the activity, but also control over what's happening. This is how "flow experience" differs from simply getting pleasure: we invest in what's happening. Csikszentmihalyi writes that extreme sports enthusiasts actually love not only the risk, but also the feeling that even in a minute of danger, they have everything under control. Climbing a rock in a state of "flow", and therefore, being extremely focused on the process, is safer than absentmindedly crossing a busy road.

During a flow experience, there is a feeling of unity with the surroundings or with the environment in which the person is. A surgeon involved in the "flow" feels himself as a single whole with all the personnel involved in the operation, a farmer feels part of nature, a universal locksmith feels part of a large factory. At the same time, the "I" does not disappear, - people just stop being aware of it for a while.

In a state of "flow" there is no need for reflection. That's why it's so difficult to remain in the "flow" for a person who is fixated on the opinion of others or simply too self-centered: he never stops thinking about himself, it's difficult for him to detach from his "I". When a person in a state of "flow" reaches an intermediate goal and begins to realize the "I" again, he feels that his personality has become richer: perception and new achievements change him.

A focused, goal-oriented activity allows a person to overcome "mental entropy" - the tendency towards scattered thoughts and negative emotions. By consciously directing our mind to our "flow" activity, we can create order from the inevitable entropy of existence. However, few life-hacks can be helpful in entering the flow state:

Delegating boring tasks

Boring tasks that don't inspire you should be delegated. This allows you to focus on more important and interesting tasks. For example, if you're a project manager and routine paperwork doesn't inspire you, delegate this task to an assistant. This will allow you to focus on strategic planning and project development, where you're more likely to enter a flow state.

Maintaining a resourceful state

A resourceful state is critical for perceiving task complexity and the ability to enter flow. The more internal resources you have, the more complex tasks you can take on. Before an important presentation, ensure you get good sleep, proper nutrition, and some physical activity. This will help you feel energetic and confident, making it easier to enter a flow state during your performance.

Practicing resource recovery

Use various methods to restore your resources, including relaxation, communicating with loved ones, hobbies, proper nutrition, physical activity, deep sleep, and a daily routine. For example, set a regular time for meditation or yoga. Fifteen minutes of meditation every morning or yoga three times a week can help you regularly replenish your resources and enter a flow state more easily.

Finding meaning

Having a conscious sense of meaning in your activities fills you with more resources, helps you feel more secure in your resourceful state, and allows you to enter a flow state more often. If you're working on an environmental protection project, regularly remind yourself of the importance of your work for future generations. This will add extra meaning to your activities and help maintain a flow state.

Breaking down complex tasks

If a task seems too difficult, break it down into smaller, achievable sub-goals. Identify what skills or resources you lack and work on acquiring them. For instance, if your goal is to write a book, break it down into subtasks: outlining, writing individual chapters, editing. Start small, such as setting a goal to write 500 words a day.

Self-feedback

Learn to give yourself feedback, especially when working on long-term goals. This will help maintain motivation and flow. For example, if you're learning a new language, keep a progress journal. Note how many new words you've learned and which grammar rules you've mastered. This will help you see your progress and maintain motivation.