What is a flow state? How to get into it?

There are times when you become so immersed in something that everything else fades into the background.

Distractions feel distant, your thoughts quieten, and the task in front of you feels smooth and engaging. This is what psychologists call a flow state: a period of intense focus that often brings clarity, motivation, and ease.

Although commonly associated with athletes and creatives, flow can occur in everyday life. It might arise during work, study, exercise, or even while cooking or gardening. Achieving it doesn’t require peak performance or mastery of whatever you’re doing. Instead, it depends on how well your focus, emotions, environment, and mindset are aligned.

What is a flow state?

A flow state is a mental condition marked by complete concentration, where attention becomes fully absorbed in a task and the sense of time often shifts.

Psychologist Mihaly Csikszentmihalyi described it as being “completely involved in an activity for its own sake.” During flow, actions feel purposeful, and the usual background noise of self-doubt and distraction tends to fade.

Recent neuroscience helps clarify why this happens. Studies show that activity in the brain’s default mode network, which is tied to self-reflection and wandering thoughts, becomes quieter. Meanwhile, regions related to learning and attention become more active. This shift allows for smoother cognitive processing and deeper engagement.

Emotionally, flow feels steady and energising. Instead of pushing through a task with willpower alone, the task begins to feel more intuitive. It’s not about constant productivity but about entering a state where mental clarity, creativity, and presence support meaningful work.

What are the benefits of flow?

1. Improved focus and performance

Flow supports deep concentration, helping people stay focused for longer periods without feeling mentally drained. Tasks often feel smoother, errors become less frequent, and productivity tends to increase when the mind is fully engaged.

Many describe this state as energising rather than exhausting, especially when working on something they find meaningful.

2. Better emotional regulation

Because attention shifts away from internal stressors, people in flow often experience reduced anxiety, frustration, or perfectionistic thinking. It becomes easier to stay grounded and respond thoughtfully rather than reactively.

3. A healthier response to stress

Although high stress can block flow, entering flow during moments of moderate challenge can help regulate the body’s stress response. It provides a counterbalance, especially for those dealing with ongoing demands or emotional fatigue.

4. A sense of fulfillment and happiness

Flow often brings more than just focus. It can create a feeling of deep satisfaction and personal alignment. After being fully engaged in something meaningful, people tend to feel clearer, calmer, and more connected to their goals.

These experiences can spark a positive, upward spiral: flow boosts motivation, which leads to more meaningful effort, which in turn makes future flow more likely. Over time, this cycle can support your sense of achievement and overall emotional wellbeing.

How to enter a flow state?

1. Choose a meaningful challenge

Tasks that are slightly outside your comfort zone, yet still achievable, are ideal. If the task is too simple, it may feel dull. If it's too difficult, you might become overwhelmed. Striking that balance is key.

2. Create a supportive environment

Flow thrives in distraction-free spaces. This might mean tidying your workspace, setting boundaries with others, using noise-reducing tools, or even using colour psychology to surround yourself with hues that feel supportive to you.

Small changes to your environment can have a significant impact on sustained attention.

3. Try mindfulness exercises

If it’s difficult to focus at first, a short mindfulness practice, like a body scan meditation, can help settle mental chatter and anchor your attention. Mindfulness strengthens the brain’s ability to return to the present moment, which is essential for flow.

4. Establish focus-friendly routines

Rituals that prepare the mind for deep work (like a short walk, lighting a candle, or putting your phone on silent) act as signals to shift into focus mode. Aligning your most demanding tasks with your natural energy peaks also increases your chances of entering flow.

5. Work with, not against, your emotions and energy

Flow is easier to access when your emotional state feels steady. If you’re feeling unsettled, take a moment to notice and name what’s happening internally. Acknowledge frustration, anxiety, or hesitation without judgement, and allow space to settle before beginning complex work.

It also helps to pay attention to your natural energy patterns throughout the day. Most people have a window when focus comes more easily, whether it's early morning, mid-afternoon, or later in the evening. Scheduling important or mentally demanding tasks during those peak hours can make entering flow feel more natural and less forced.

What if flow feels out of reach?

Not every day will be a flow day, and that’s perfectly normal. Fatigue, emotional overload, or an overstimulating environment can make it difficult to focus. Some days, simply showing up is enough.

Perfectionism often acts as a barrier to flow. The pressure to do something flawlessly can make it harder to begin or to stay engaged. Letting go of unrealistic expectations and focusing on small, meaningful steps can help create space for deeper focus.

If stress, anxiety, or self-doubt regularly interfere with your ability to concentrate, working with a therapist or coach may be useful. They can help you identify your struggles, where they’re rooted, and how you can cope and build new beliefs or routines that support and empower you.