Flow in Physical Activity

"Flow" is an experiential condition that is characterized by a state of intense and focused concentration on what an individual is doing. Actions and awareness merge together as the individual experiences a loss of self-consciousness while maintaining a deep sense of control. Time seems to slow down and ruminative thoughts and worries evaporate. The individual is so completely absorbed in the task they are performing that a state of autotelic motivation occurs in which they find the activity in and of itself rewarding.

This article by Bryan Loy describes how a state of flow is achieved by runners in particular. It is discussed that this state is achieved when there is a balance of skill and demand--the opportunities for challenge meet the personal skills and competencies of the individual. A Flow State Scale (FSS) has been created by Jackson and Marsh (1996) that assesses those conditions that highly contribute to the achievement of flow. The sub-scales are provided as follows:

-          Action-Awareness Merging: involvement in the task is so deep that the action is automatic

-          Clear Goals: knowing what you want from the activity before taking part in it

-          Unambiguous Feedback: clear and immediate feedback is given

-          Concentration on the Task at Hand: complete focus on the task

-          Sense of Control: the individual possesses control but doesn't have to work to maintain it

-          Loss of Self-Consciousness: no other thoughts are occurring--just focused on the task at hand

-          Transformation of Time: feeling that time is slowing down or speeding up

-          Autotelic Experience: the task is intrinsically motivating and is done for its own sake

-          Challenge-Skill Balance: equality between situational demands and personal skills--the activity is stimulating and challenging enough to allow the full use of individual skills

In any physical activity, it is suggested that the mindset going in should be to feel good and hit each workout with relative ease whether it is the most challenging you have experienced or not. While this is easier said than done, it would be a method of matching personal skills and demands. Before each workout, let go of any expectations of a top performance. By letting go of these expectations, you can enjoy the activity for its own sake and increase the likelihood of experiencing an autotelic state. During the workout be sure to associate with the overall experience.  Action-awareness merging, concentration on the task at hand and a loss of self-consciousness are likely to occur. Transformation of time is perhaps the most challenging to manipulate, but by concentrating on the other sub-scales transformation of time will just happen.

What activities have caused you to experience a state of flow? According to the FSS sub-scales, is there anything you can do to increase the likelihood of reoccurring flow experiences in multiple areas of your life? How would making these changes improve your performance and boost your confidence?