A Glimpse into History

In 1990, Mihaly Csikszentmihalyi, a groundbreaking psychologist at the University of Chicago, became known as the “father of flow” after he published his influential book, Flow: The Psychology of Optimal Experience. His insights were influenced by his childhood experiences in Europe during World War II, where he witnessed significant suffering and sought to understand what makes life fulfilling.

Csikszentmihalyi's research focused on how certain artists become so engrossed in their work that they overlook basic needs like eating and sleeping. In an obituary from the University of Chicago following his death in 2021, it was noted that many of his interviewees described their experiences as if they were being carried along by a current of water—a metaphor that inspired the term “flow state.” He defined this state as:

“[A] condition in which individuals are so engaged in an activity that nothing else seems significant; the experience is so pleasurable that they will persist in it even at great cost, purely for the joy of doing it.”

This description resonates with many, and the flow state seems to be a universal human experience. However, the inner workings of the brain during this state have remained largely a mystery.

For over forty years, experts have debated the mechanisms behind flow, settling primarily on two competing theories. Yet, neither has been conclusively proven, leaving the discussion ongoing. Recently, a neuroimaging study led by John Kounios and David Rosen may finally provide some answers.

Theory One: The Role of Hyperfocus

The first theory suggests that flow is achieved through two brain networks: the default mode network (DMN), which is active during daydreaming and inactive task engagement, and the executive control network (ECN), which engages during complex tasks like problem-solving.

According to this theory, the flow state occurs when heightened ECN activity aligns with DMN activity, directing it towards a task and fostering related ideas. Kounios likens this interaction to a person supervising a television, ensuring it streams relevant content.

Theory Two: Mastery and Release

The second theory posits that as individuals hone their skills, their brains develop a specialized neural network for that particular activity, which operates independently of the DMN and ECN. In this scenario, the ECN allows the individual to “let go” and let this specialized network function freely.

The researchers argue that those lacking extensive experience in a task or who struggle to relinquish conscious control are less likely to experience a profound flow state. To test this, Kounios, Rosen, and their team designed a four-step study.

The Research Methodology

Utilizing high-density electroencephalogram (EEG) caps, which monitor brain activity through electrodes on the scalp, the researchers recorded the brain activity of 32 jazz guitarists as they improvised over six jazz tracks. Following these sessions, the musicians rated their flow state intensity, and the resulting performances were evaluated by jazz experts on their creativity. Finally, EEG data were analyzed to identify brain activity patterns during high-flow versus low-flow improvisations.

The Findings

The results indicated that seasoned musicians exhibited reduced DMN and ECN activity while in a flow state, suggesting they didn’t rely on these networks to generate ideas. Instead, they showed increased activity in sensory regions responsible for processing visual, auditory, and movement signals, indicative of entering an “autopilot” mode. In contrast, novice musicians displayed minimal changes in brain activity related to flow, regardless of their flow state ratings.

These findings imply that a high-flow state necessitates both expertise in a task and the capacity to let go of conscious control. Kounios noted:

“A practical implication of these results is that productive flow states can be attained by practicing to build expertise in a specific creative outlet, coupled with training to relinquish conscious control once sufficient expertise has been achieved. This can form the basis for new techniques to guide individuals in generating creative ideas.”

To encourage achieving a high-flow state, Kounios advises:

“If you wish to stream ideas effortlessly, continually practice your musical scales, tackle physics problems, or engage in any creative pursuit. Then, allow yourself to let go. As jazz legend Charlie Parker stated, ‘You’ve got to learn your instrument. Then, you practice, practice, practice. And then, when you finally get up there on the bandstand, forget all that and just wail.’”

This research was published by Drexel University in the journal Neuropsychologia on March 4, 2023.

Shifting Perspectives

Kounios’s reference to Parker reminds me of a saying from my high school dance team coaches: “Practice makes permanent.” Their method involved repeated practice until the moves became instinctual, allowing us to achieve the flow state more easily.

The skills I acquired have helped me enter the flow state in various other activities, such as massage therapy, arts and crafts, writing, meditation, and more. My biggest challenge when in a deep flow state is forgetting to eat, often going 12 hours or more without food.

I wonder if this phenomenon stems from my naturally quiet mind, where much of my “thinking” occurs physically through feelings or intuition. It could also be a mix of both factors.

Ultimately, the Drexel University study is captivating and provides compelling evidence that the flow state is not merely a product of hyperfocus, as suggested by Theory One. Instead, it appears to arise from a combination of skill mastery and the ability to let go, as proposed by Theory Two. I’m curious whether muscle memory plays a role, but that remains to be seen.

This video, "Science of Flow - How to Enter a Flow State of Mind," explores the intricacies of achieving flow and its benefits for creativity and productivity.

In "How to enter 'flow state' on command | Steven Kotler for Big Think," Steven Kotler shares insights on techniques to access flow states effectively.