Cole: Go with the ‘flow’

Several weeks ago, I mentioned the concept of “three minds” from sport and performance psychologist Michael Gervais. He identified “negative mind,” which is self-criticism, doubt and limiting thoughts that lead to a constriction of the inner experience. “Positive mind” is optimism, focusing on potential and possibility. And “no mind,” also known as “flow,” where we’re locked in, fully engaged in the present moment, with all thoughts fading to the background.

Gervais suggests that we can’t jump from negative mind to no mind — we can’t go from self-critical doubt and frustration into a state of flow. However, if we spend enough time with our thoughts and narratives being more on the positive side (or at least neutral), we have the opportunity to access the state of no mind or flow. Gervais says this is the most optimal human state. And, it’s even more likely to happen while we’re engaging in a fully immersive experience (more on that later).

The concept of flow was coined in 1990 by Professor of Psychology Mihaly Csikszentmihalyi (pronounced: chick sent me high). His book, “FLOW” summarizes his “decades of research on the positive aspects of human experience — joy, creativity, the process of total involvement with life. I didn’t find the book particularly helpful as he spoke about how only people who learn to control their inner experience might be able to determine the quality of their lives, which is “as close as any of us can come to being happy.” 

It turns out, even though he was writing about positive life experiences, Csikszentmihalyi had a rather bleak outlook on life and his only prescription for us is to control our actions, in an attempt to master our own fate, so that we can have even the most remote of shots at being happy. The rest of the book is littered with the countless over-use of the word “control,” which left me feeling that he didn’t really understand the integration of flow into the human experience. 

I must not have been alone in my reaction as it took more than a decade for flow became part of the modern lexicon for performance and mastery. More contemporary scholars such as Steven Kotler, one of the founders of the Flow Research Collective and author of The Rise of Superman, were fundamental in bringing the concept to the foreground. These present-day proponents of flow believe that it’s less about “controlling” our experiences than it is about choosing the nature and essence of the experiences we have. And, through reflection and contemplation, processing the meaning and impact these experiences have on us.

As a longtime student of Buddhist philosophy, I can’t help but make the connection between the concept of “no mind” and “egolessness,” especially as it refers to the idea of impermanence (the fleeting nature of any given moment in time) as well as in how egolessness refers to the non-attachment to thoughts.

On one of his podcasts, “Finding Mastery,” Gervais spoke with pioneering sports coach Vern Gambetta. They discussed the value of having the anchor of form and structure to training but that without constant reassessment, that anchor can become “dead weight.” Gambetta said he emphasized working from a model that encouraged movement from form to formless, from structure to structureless. In training, he believes there is great value in an athlete’s creative expression and in the “unpredictability and beauty of adjusting and adapting to the unfolding and the unknown.” The highest form of being is having a sense of how to purposely put oneself in the right frame of mind for any condition and the ability to adjust and adapt to any situation. He believes that athletes who have achieved mastery are, in some ways, “formless.” I would add that many who have mastered their craft, whether it be sport, music or art, have been able to sustain a state of no mind or flow and temporarily transcend their ego.

When we consider the elevated state of flow, we must also consider the baseline state from which flow is manifested. Neurologist Marcus Raichle introduced the term default mode network (DMN) highlighting the specific brain regions that were most active during rest states and establishing the concept of a default mode of brain function. The DMN is a network of interconnected brain regions that is more active when the brain is at rest and less active when engaged in tasks that require external focus. It plays a crucial role in internal mental processes, such as self-reflection, mind-wandering, and memory recall. 

When not engaged, our minds can often drift into unproductive, repetitive, negative thinking. Dredging up memories full of regret (depression) or worrying about or fearing the future (anxiety). This is where we also tend to judge ourselves and others, questioning their intensions and worrying what they think about us (FOPO). According to Raichle, this all occurs when our minds are less engaged, perhaps even to a point of boredom or feeling uninspired or unmotivated, and when the DMN is most active.

Another more contemporary scholar of flow, Jason Silva suggests that immersive activity — especially those that are physically challenging or demanding — can be an antidote to the worry, stress and anxiety associated with an active DMN. Because immersive activity requires mindfulness and being present, we respond more dynamically to our environment and are able to experience a state of flow. Athletes have called it “being in the zone.” Musicians refer to it as “being in the pocket.” Grammy winner and drum master Vinny Caluta says, “Thought is the enemy of flow.”

One of the most important things to understand about flow is that it’s not a constant state but part of a larger cycle. The stages are: struggle (intense focus and effort to overcome challenges), release (letting go and allowing the mind to relax), flow (the peak state of performance and creativity) and recovery (integration of experiences and replenishment). If we want to optimize our time in a flow state, we need to take full advantage of the recovery stage in order to regroup and recharge. Recognizing and respecting all phases of the flow cycle can lead to more consistent and sustainable peak performance over time.

While flow offers numerous benefits, it also comes with risks. We can become addicted to the flow state, leading to the neglect of other aspects of our lives. We can also engage in reckless behavior in pursuit of increasingly intense experiences and we can experience burnout from overexertion and lack of proper recovery.

Understanding and respecting the power of flow can help us navigate its potential dangers while maximizing its benefits. Some suggestions include cultivating a growth mindset that values both flow and recovery, developing a diverse range of flow-inducing activities, practicing mindfulness to enhance the awareness of needs and states of mind, and establishing clear boundaries and ethical guidelines for flow pursuits.

Jeff Cole is a licensed professional counselor, board certified leadership and performance coach, certified meditation instructor and graduate of Naropa’s Contemplative Psychology program. He can be reached at jmcole28@gmail.com.