Podcast Episode Two: Tools for Finding FLOW

FLOW occurs when there is complete immersion, intense concentration, and deep focus on an activity or task and the enjoyment of it, rather than being distracted by external factors or preoccupied with one’s thoughts or concerns. Everything else falls away, and we lose our sense of time, feeling that we cannot stop what we are doing. Having flow experiences reduces stress, brings us joy and fulfillment, gives us purpose and meaning, and helps us accomplish goals, positively impacting our well-being. So, how do we bring more FLOW into our lives?

1) Block time for concentration and deep work: Hold space in your day or week, usually one or two-hour blocks, to engage in FLOW activities. Get out of the mindset that you have no time in your calendar and schedule that time. When choosing a time block, consider your energy levels and when you feel most ready to engage in FLOW.

2) Minimize all distractions: We are overwhelmed by the constant, unrelenting amount of information we can pay attention to. Focus attention by minimizing distractions and interruptions from technology, people, or other tasks. Turn off your phone and all other notifications, and ask not to be interrupted to create a quiet and organized environment that supports concentration.

3) Know your skills and interests: The key to FLOW is that the activity aligns with your skills and strengths, so it feels challenging but manageable. This means understanding those skills, strengths, and interests. Pay attention to the skills and strengths you are using when you feel successful or when it feels like things come naturally to you. You can also use these tools to identify skills and interests: Clifton Strengths ( https://www.gallup.com/cliftonstrengths/en/254033/strengthsfinder.aspx), Career One Stop Skills Assessment ( https://www.careeronestop.org/ExploreCareers/Assessments/skills.aspx), and the O*NET interest Profiler. (https://www.onetcenter.org/IP.html).

4) Find a challenging but achievable task: Choose an activity where your skills are appropriately matched to the challenge. The activity should be moderately difficult, not too easy or too overwhelming. Focus on tasks that are enjoyable and that feel rewarding. Experiment with all sorts of tasks and activities.

5) Pay attention, be mindful: As you engage in activities and tasks, pay attention to when you are bored or overwhelmed. Notice what you are doing when those feelings of boredom or anxiety occur. Pay attention to when you are so immersed in a task that you lose track of time or feel that you do not want to stop, and note what you were doing and what skills you were using.

6) Establish clear goals: We are productive during FLOW. Define specific, measurable, achievable, relevant, and time-bound (SMART) goals for your flow experiences. Break down larger goals into smaller ones, “chunks”, to help you stay on track.

Join me next week for the Transformation Toolbox Show and Article on the Power of Positive Relationships.