Meaning and origin of the term
When we are completely immersed in a pleasant, stimulating and rewarding activity, so much so as to lose awareness of ourselves, of the time and space around us, we are experiencing a particular mental, emotional and psychological state, called Flow.
This concept was identified and deepened by the Hungarian psychologist Csikszentmihalyi (1990). These was struck by observing some artists who, during the production of their work of art, showed themselves so absorbed by the task that they did not perceive any external or internal feeling to them, such as hunger, thirst or tiredness.
Flow is a state of consciousness in which mind and body are in perfect harmony, everything flows naturally and the person finds himself acting as “inside a flow“(Flow = flow). Experience gratification, creativity and positivity.
In English it is also translated with the expression “Being in the zone“(= To be in the area), to underline the immersion in an almost metaphysical space. This mental state was found in the field of art, of sport (in this case we speak of competitive trance), of music (being in the groove), but also within ordinary work experiences, passions or hobbies.
Happiness between philosophy and psychology
The study of the condition of happiness experienced by human beings has very ancient origins.
The philosopher Aristotle tried to describe this state of mind according to two different perspectives: that Edonica and that eudimic.
The Edonica perspective presupposes the simultaneous presence of positive emotions and absence of negative emotions, with a view to maximizing pleasure and minimization of pain. In this sense, the concept of happiness Static and instantaneous.
The eudaimal perspective, on the other hand, is based on the concept of psychological well -beingunderstood as a more stable, profound and lasting mental state. In line with the process of personal growth and self-realization that leads the individual to express his potential (disabed et al., 2016).
Wellness studies
Psychological studies on wellness can also be divided according to an Edonic or eudaimal model.
The former intend to happiness as a subjective experience of Pleasure And satisfactionbased on the presence of positive mood and on the absence of negative mood, influenced by external and short -lived events (Fordyce, 2000).
The seconds are centered on the well being as an expression of the maximum potential of the human being and intend to happiness as flowering of individual qualities (Ryff and Keyes, 1995).
In a perspective of integration between the two paradigms, the wider model of the positive psychologycentered on the study and development of the optimal operation of the person.
It is precisely within this reference frame that the theorizations of CSIKSZENTMIHALYI are placed based on the concept of Flow: When you get to feel that you have a purpose to pursue, then our life is full of meaning and we can experience states of happiness and well -being that go beyond external contingencies.
Balance between Task and Skills
According to Csikszentmihalyi, the right combination between two variables is required to experiment with flowing state: the sense of challenge and the perception of one’s own skills personal.
The author summarizes his model through a graphic representation, in which the level of skill is reported on the abscissa axis (skill) and on that of the orders the level of challenge (Challenges).
As can be observed from the figure, Flow’s state is activated when the person perceives high levels of challenge combined with high levels of personal skills.
Csikszentmihalyi’s Flow Model (1975)
Challenge levels
When the level of challenge perceived is high and that of their resources is low, the person experiences a state of anxiety and stress that can turn into a state of activation and focused alert (Arousal) as the perception of competence increases (upper part of the graph). In this case the person is activated and stimulated, but not satisfied.
In the event that, on the contrary, the level of challenge perceived is low, the person experiences different states depending on the level of skills available. Passes from apathy, through boredom, until the feeling of relaxation, in which you feel sufficiently confident But, again, not satisfied (lower part of the graph).
The winning combination to experience the flow therefore seems to be the one in which the task is sufficiently stimulating together with the awareness that their personal skills are adequate to achieve the objective.
Benefits of being in flow
It has been demonstrated how to operate in a flow of flows produces great benefits, first of all the intense feeling of fulfillment And personal satisfactionwhich lead to an increase inself-esteem and the feeling of realization.
Productivity
In addition, advantages were also found in terms of performance: according to a longitudinal study conducted by Craston and Keller (2013) the company managers who worked in a flow of flows increased their productivity of 5% more than the average.
Creativà
It would also seem to improve the process of creativity. It has been observed that during the State of Flow our brain works differently than the normal state of consciousness associated with the wake condition.
Specifically, brain waves move from higher frequencies (gamma and beta waves) to lower frequencies (Alpha and Theta): our mind is therefore more relaxed and free to range from an association of thought to the other, ideas combine in a new and original way, stimulating the lateral thinkingcapable of generating alternative solutions to problems.
Problem solving
In addition, the brain is exposed to large quantities of dopamine, endorphins, serotonin and norepinephrine, substances responsible for the increase in our services, which increase the ability to problem solving.
Some research (Alameda et al., 2022), investigating the neural bases associated with the state of flow, have highlighted the activation of some areas of the brain responsible for executive functions. Such as selective and supported attention, and the involvement of the system linked to the rewards, responsible for the feeling of pleasure and contentment.
The increase in elasticity and flexibility of thought is also allowed by the temporary deactivation of the dorsolateral prefrontal cortex, responsible for self-control and sending signals of doubt, uncertainty, self-critical and even contempt.
During the flow this area seems to silence itself and, with it, even the negative judgments towards ourselves, making us more courageous and free to create.
The temporary suspension of the prefrontal cortex is a process called “transitory hypofrontality“: The total dedication and attention to the task leave no room for any other type of attention focus, which is why, during the state of flow, it is unlikely to perceive distrating stimuli, losing the knowledge of time and space and almost” forgetting to exist “.
How to actively recall the state of flow
Based on what is described, the state of flow could almost seem like a totally natural and involuntary experience, impossible to master.
In reality, it is exactly the opposite. As well as all the concepts related to positive psychology (happiness, psychological well -being, optimal functioning, Flourishing..) Flow is also not something attributable to chance or external events, it is rather the result of research and voluntary effort.
In order for a person to voluntarily activate the state of flow, two fundamental prerequisites must be present:
- the awareness of the existence of this mental state, combined with the awareness of its extraordinary potential
- The belief that it is possible, in some way, to recall and keep it.
A study
According to a recent study (Wilson and Moneta, 2023) these are the two metacognitions fundamentals that underlie a voluntary and aware activation of the State of Flow. Where by metacognition we mean the knowledge that a person has both of his mental processes and of the strategies aimed at their achievement and maintenance.
To conclude, in light of what has been exposed so far, it therefore seems possible to identify some strategies to increase the probability of entering the state of flow:
- Find their own passions: choose an activity that drives and allows you to make the most of our skills
- Find one scope deep, loading to meaning what we do, create value for ourselves and for others
- Challenge SEES: choose activities that represent a challenge for our current skills, finding a balance between task and skills. Seek new things and, if the context does not offer opportunities, create them
- Maintain a perception of control and mastery
- Grow the curiosity: When we are committed to discovering something new, our attention increases
- Put goals Chiari and defined: if the purpose is the general vision, the objectives are the practical guide to achieve the finish line
- Increase the concentration: be present to yourself, focused and centered, with an attitude of “lead head on the feet”. It is important to avoid distractions such as, for example, cell phone notifications and, when we realize that the mind is kidnapped by some thoughts, we can kindly bring it back to the present moment
- Welcome i feedback as an opportunity to improve during the activity
Conclusions
Beyond the general conditions valid for most people, Flow’s experience can still be very subjective.
For this reason, one last important suggestion concerns the possibility for each to open a reflection on their own passing flow experiences, to understand possible trigger factors and thus recreate the conditions on future occasions.
Bibliography
- Alameda C., Sanabria D., Ciria LF (2022). The Brain in Flow: A Systematic Review On the Neural Basis of the Flow State, Cortex154, 348-364.
- Cranston, S., & Keller, S. (2013). Incursing the meaning quotient of work. McKinsey Quarterly1.48-59.
- Csikszentmihaalyi, M. (1975). Beyond Boredom and Anxiety. San Francisco: Jossey-Bass
- CSIKSZENTMIHALYI, M. (1990). Flow: The Psychology of Optimal Experience. New York: Harper and Row.
- Disaba, DJ, Goodman, Fr, Kashdan, TB, Short, Jl, & Jarden, A. (2016). Different Types of Well-Boing? In Cross-Cultural Examination of Hedonic and Eudaimic Well-Boing. Psychological Assessment, 28(5), 471-482.
- Fordyce MW (2000). Human Happiness: Its Nature and Its Attainment. Upublished Manuscript. Eds. Edison Community Collegy, Fort Myers, Florida
- Ryff, CD, & Keyes, cl (1995). The Structure of Psychological Well-Boing Revisited. Journal PF Personality and Social Psychology, 69(4), 719-727.
- Wilson, Ee & Moneta, GB (2023). Flow Metacognition and Flow at Work: Initial Evidence of a Directional Relationship. Personality and Individual Differences214.
