FLOW / 002 [CAN YOU TRAIN YOURSELF INTO FLOW?]

Question
Are there proven ways to get into flow more often?

Study
Researchers collected all studies between 2000 and 2020 that tried to increase flow in sport and exercise. They found 29 studies with 757 participants, testing methods like mindfulness, hypnosis, visualisation, music and teaching athletes about flow.

Findings
Many methods raised athletes' overall flow scores, but usually only a few parts of flow actually changed. No study convincingly showed that flow itself was created. Most studies were small and of limited quality, and most methods weren't built on a clear idea of how flow works. The most promising results came from mindfulness, music during exercise, and teaching athletes how to create the conditions for flow: a clear goal, clear feedback, and a challenge that matches your skill.

What It Means for Athletes
There is no on switch for flow, and anyone who promises you one is overselling. But you can make flow more likely by setting up the right conditions. Think of it like falling asleep: you can't force it, but you can create the circumstances in which it happens.

Try this: before your next session, set up the three conditions. One clear goal for the session. A way to get instant feedback, like a timer, a target or a coach's call. And a challenge just slightly above your current level.

Also read: FLOW / 003, one of the most promising studies from this review.

Source
Goddard, S. G., Stevens, C. J., Jackman, P. C., & Swann, C. (2023). A systematic review of flow interventions in sport and exercise. International Review of Sport and Exercise Psychology, 16(1), pp. 657 to 692.

BEHIND THE SCIENCE
Translating sports science into information athletes can actually use.