Flow. Flow Basics Flow is that effortless, automatic performance where everything goes perfectly and you play your best. In ESPN vernacular, Flow.

FlowFlow

Flow BasicsFlow Basics

Flow is that effortless, automatic Flow is that effortless, automatic performance where everything goes performance where everything goes perfectly and you play your best.perfectly and you play your best.

In ESPN vernacular, Flow is ‘being in the In ESPN vernacular, Flow is ‘being in the zone!’zone!’

Bob Beaman’s 29’2” long jump in the 1968 Bob Beaman’s 29’2” long jump in the 1968 Mexico City Olympics was flow.Mexico City Olympics was flow.

‘‘The Miracle on Ice’ when the US Ice Hockey The Miracle on Ice’ when the US Ice Hockey Team won the gold medal in Lake Placid Team won the gold medal in Lake Placid was flow or what we sometimes call was flow or what we sometimes call ‘synergy’ in team sports.‘synergy’ in team sports.

Flow ResearchFlow Research

Most flow research conducted by Mihalyi Most flow research conducted by Mihalyi Csikszentmihalyi, Hungarian born Csikszentmihalyi, Hungarian born professor at the University of Chicago.professor at the University of Chicago.

Dr. C’s father was a count in Hungarian Dr. C’s father was a count in Hungarian nobility who gambled away their estate nobility who gambled away their estate in a high stakes poker game when he in a high stakes poker game when he was 9.was 9.

Dr. C is interested in what makes Dr. C is interested in what makes activities intrinsically motivating activities intrinsically motivating (activities we do for the pure love of the (activities we do for the pure love of the game).game).

Dr. C’s ResearchDr. C’s Research

Dr C’s initial research looked at a Dr C’s initial research looked at a wide range of performance activities wide range of performance activities including: sport, music, dance, rock including: sport, music, dance, rock climbing, sculpting, surgery, and climbing, sculpting, surgery, and painting.painting.

When asked about their ‘peak’ When asked about their ‘peak’ experiences, where they were most experiences, where they were most intrinsically motivated, subjects often intrinsically motivated, subjects often talked about how their performance talked about how their performance seemed to ‘flow.’seemed to ‘flow.’

Essence of flowEssence of flow

Flow is a highly-sought-after type of Flow is a highly-sought-after type of intrinsic motivation because intrinsic motivation because performance seems to transcend performance seems to transcend mental and physical ability.mental and physical ability.

Not only does flow promote top Not only does flow promote top performance it also enhances performance it also enhances enjoyment and maximizes intrinsic enjoyment and maximizes intrinsic motivation.motivation.

Personal Flow ExperiencesPersonal Flow Experiences

Can you think of a time when you Can you think of a time when you experienced flow as a performer, experienced flow as a performer, either individually or as a team?either individually or as a team?

Can you think of a time when a Can you think of a time when a performer or team you coached were performer or team you coached were ‘in the zone?’‘in the zone?’

What do you remember about these What do you remember about these flow experiences?flow experiences?

Characteristics of FlowCharacteristics of Flow

1.1. A challenging activity that requires A challenging activity that requires skillskill

2.2. Clear goals and feedbackClear goals and feedback3.3. Merging of action and awarenessMerging of action and awareness4.4. Concentration on the task at handConcentration on the task at hand5.5. The loss of ego and self-consciousnessThe loss of ego and self-consciousness6.6. Paradox of controlParadox of control7.7. The transformation of timeThe transformation of time8.8. An autotelic experienceAn autotelic experience

1. Challenging Activity Requiring Skill1. Challenging Activity Requiring Skill

Activity has to be challenging enough Activity has to be challenging enough to get the performer totally absorbed to get the performer totally absorbed in the task.in the task.

Walking may not be complex enough.Walking may not be complex enough. Reading a good book or watching a Reading a good book or watching a

compelling movie can prompt flow.compelling movie can prompt flow. Flow occurs when you are evenly Flow occurs when you are evenly

matched with your opponent.matched with your opponent.

2. Clear Goals and Feedback2. Clear Goals and Feedback

Performers must have clear goals for Performers must have clear goals for what they are trying to accomplish.what they are trying to accomplish.

Winning is the overriding goal of Winning is the overriding goal of sport, but athletes need individual sport, but athletes need individual goals as well.goals as well.

Flow occurs only when athletes Flow occurs only when athletes consistently get feedback on goal consistently get feedback on goal attainment.attainment.

3. Merging of Action and Awareness3. Merging of Action and Awareness

Performers must get totally “into the Performers must get totally “into the activity.”activity.”

““Sometimes it feels as though I not only Sometimes it feels as though I not only concentrate fully on the activity, but also concentrate fully on the activity, but also I become the activity.”I become the activity.”

Flow has a Zen-like flavor.Flow has a Zen-like flavor. “… “… nothing else matters” when we’re in nothing else matters” when we’re in

flow.flow. Right brain function.Right brain function.

4. Total Concentration4. Total Concentration

Fully focused on the task-at-hand.Fully focused on the task-at-hand. Impervious to distractions.Impervious to distractions. Into the present… “here and now.”Into the present… “here and now.” ““When I’m playing in the zone, I’m When I’m playing in the zone, I’m

not distracted by school or my not distracted by school or my upcoming midterms. I’m fully into upcoming midterms. I’m fully into the game and the game only.”the game and the game only.”

5. Loss of Ego and 5. Loss of Ego and Self-consciousnessSelf-consciousness

Ego detached from performance.Ego detached from performance. Athletes observe performance, but Athletes observe performance, but

they don’t judge themselves or rate they don’t judge themselves or rate how they’re doing.how they’re doing.

No self-criticism: just observe and No self-criticism: just observe and make changes.make changes.

How do you respond to a mistake?How do you respond to a mistake?

6. Paradox of Control6. Paradox of Control

Feeling of total control without Feeling of total control without actually trying to control the actually trying to control the situation.situation.

Able to predict what will happen.Able to predict what will happen. Total control over an inherently Total control over an inherently

uncontrollable situation (e.g., sport).uncontrollable situation (e.g., sport). Can’t make flow happen… must Can’t make flow happen… must

finesse it.finesse it.

7. Transformation of Time7. Transformation of Time

Once flow is over, time seems to Once flow is over, time seems to have sped by… hours seem like have sped by… hours seem like minutes.minutes.

During flow, time slows down so you During flow, time slows down so you have more time to react and make have more time to react and make decisions.decisions.

8. Autotelic Experience8. Autotelic Experience

““auto” : means the experience is auto” : means the experience is highly automatichighly automatic

““telic” : focuses on flow as the telic” : focuses on flow as the ultimate type of intrinsic motivationultimate type of intrinsic motivation

Practical Flow QuestionPractical Flow Question

Can athletes and coaches create Can athletes and coaches create flow, or does it just happen?flow, or does it just happen?

How to Maximize FlowHow to Maximize Flow

1.1. Fit the difficulty of the task to Fit the difficulty of the task to athletes’ skill levelathletes’ skill level

2.2. Maintain proper focusMaintain proper focus

3.3. Forget timeForget time

4.4. Relax and wake upRelax and wake up

5.5. Train for flowTrain for flow

1.1. Match Goal Difficulty toMatch Goal Difficulty toAthletes’ CapabilitiesAthletes’ Capabilities

Goal Difficulty

Athlete’s Skill Level

Challenge vs. Skill Balance

?

?

2. Maintain Proper Focus2. Maintain Proper Focus

Understand the cues you need to focus Understand the cues you need to focus on to perform your best.on to perform your best.

Focus on the present; not the past or Focus on the present; not the past or future.future.

Concentrate on the things you can Concentrate on the things you can control not the things you can’t.control not the things you can’t.

Learn to block out common Learn to block out common distractions.distractions.

3. Forget Time3. Forget Time

Time acts as a distraction when we Time acts as a distraction when we start worrying about competition start worrying about competition ending.ending.

Mistakes upset us more at the end of Mistakes upset us more at the end of competitions than the beginning.competitions than the beginning.

Be aware of time without dwelling on Be aware of time without dwelling on it or letting it distract you.it or letting it distract you.

4. Relax and Wake Up4. Relax and Wake Up

The right ‘psych level’ requires a The right ‘psych level’ requires a delicate balance of relaxation and delicate balance of relaxation and energization.energization.

Athletes need to be physically Athletes need to be physically relaxed and mentally calm.relaxed and mentally calm.

Performers also require a high Performers also require a high energy level to compete at their energy level to compete at their best.best.

5. Train for Flow5. Train for Flow

Don’t leave flow up to chance.Don’t leave flow up to chance. If you want to get into flow frequently If you want to get into flow frequently

and remain longer, you must train for and remain longer, you must train for flow.flow.

Set up conditions that maximize the Set up conditions that maximize the chances of experiencing flow.chances of experiencing flow.

Maintain naturally occurring flow as Maintain naturally occurring flow as long as possible.long as possible.

Training for FlowTraining for Flow

Make sure athletes are in optimal physical Make sure athletes are in optimal physical conditioning and have automated key conditioning and have automated key techniques and tactics.techniques and tactics.

Use mental plans and pre-performance Use mental plans and pre-performance routines to create, maintain and regain the routines to create, maintain and regain the flow-frame-of-mind.flow-frame-of-mind.

Develop positive, confident thoughts and Develop positive, confident thoughts and feelings.feelings.

In team situation, emphasize trust, shared In team situation, emphasize trust, shared purpose (e.g., goals), communication and purpose (e.g., goals), communication and selflessness among teammates.selflessness among teammates.

What Can Coaches Do?What Can Coaches Do?

Set realistic goals for each athleteSet realistic goals for each athlete Keep practices varied and interestingKeep practices varied and interesting Keep everyone activeKeep everyone active Avoid constant instruction during Avoid constant instruction during

practicepractice Avoid evaluation and criticism during Avoid evaluation and criticism during

competitioncompetition If flow occurs, leave athletes alone and If flow occurs, leave athletes alone and

let flow continue as long as possiblelet flow continue as long as possible

Additional Flow QuestionsAdditional Flow Questions

How often does flow occur for most How often does flow occur for most athletes and teams?athletes and teams?

Is flow more common in individual or Is flow more common in individual or team sports?team sports?

Do male or female athletes Do male or female athletes experience flow more often?experience flow more often?

Is flow more likely when play is Is flow more likely when play is continuous or stops frequently?continuous or stops frequently?

Additional Flow QuestionsAdditional Flow Questions

What impact do timeouts have on flow?What impact do timeouts have on flow? If your team is in flow, what should you If your team is in flow, what should you

do if your opponent calls timeout?do if your opponent calls timeout? How do substitutions influence flow?How do substitutions influence flow? Is it easier to experience flow when Is it easier to experience flow when

teams substitute a lot or a little?teams substitute a lot or a little? How does offensive and defensive How does offensive and defensive

complexity impact flow?complexity impact flow?

The Flow ModelThe Flow Model

Challenge

Skills Skills

Challenge

Apathy

Low

High

Anxiety Flow

Boredom

AverageLow High

Factors Facilitating FlowFactors Facilitating Flow

Positive mental attitudePositive mental attitude– ConfidenceConfidence– Positive thinkingPositive thinking– High motivationHigh motivation

Positive competitive affectPositive competitive affect– Being relaxedBeing relaxed– Controlling anxietyControlling anxiety– EnjoyingEnjoying

Factors Facilitating FlowFactors Facilitating Flow

Maintaining appropriate focusMaintaining appropriate focus– Staying in the presentStaying in the present– Very narrow focusVery narrow focus– Focusing on key pointsFocusing on key points

Physical readinessPhysical readiness– Being well trainedBeing well trained– Working hardWorking hard– Being well preparedBeing well prepared

Factors Disrupting FlowFactors Disrupting Flow

Physical problems / mistakesPhysical problems / mistakes– Physical problemsPhysical problems– Mistakes by selfMistakes by self– Mistakes by partner / teamMistakes by partner / team

Inability to maintain focusInability to maintain focus– Losing concentrationLosing concentration– Distractions / interruptionsDistractions / interruptions

Negative mental attitudeNegative mental attitude– Negative self-talkNegative self-talk– Doubting selfDoubting self– Self-critical attitudeSelf-critical attitude

Optimal Mental State for Peak Optimal Mental State for Peak PerformancePerformance

1. Self-regulation of arousal1. Self-regulation of arousal– Energized but relaxedEnergized but relaxed

2. High self confidence2. High self confidence 3. Appropriately focused 3. Appropriately focused

concentrationconcentration 4. In control but not forcing it4. In control but not forcing it 5. Positive preoccupation with sport5. Positive preoccupation with sport 6. Determination and commitment6. Determination and commitment

Research and FlowResearch and Flow

Ravizza (1977) 20 athletes in 12 sportsRavizza (1977) 20 athletes in 12 sports– Loss of fear – No fear of failureLoss of fear – No fear of failure– No thinking about performanceNo thinking about performance– Total immersion in the activityTotal immersion in the activity– Narrow focus of attentionNarrow focus of attention– Effortless performanceEffortless performance– Feeling of being in complete controlFeeling of being in complete control– Time – space distortion (slowed down)Time – space distortion (slowed down)– Perceived universe to be integrated & unifiedPerceived universe to be integrated & unified– Unique, temporary, involuntary experienceUnique, temporary, involuntary experience

Research and FlowResearch and Flow

Loehr (1984) 100’s tennis playersLoehr (1984) 100’s tennis players– High energy (challenge, intensity, High energy (challenge, intensity,

determination, and inspiration)determination, and inspiration)– Fun and enjoymentFun and enjoyment– No pressure (low anxiety)No pressure (low anxiety)– Optimism and positivenessOptimism and positiveness– Mental calmnessMental calmness– Self confidenceSelf confidence– Being very focusedBeing very focused– Being in controlBeing in control

Research and FlowResearch and Flow

Garfield & Bennett (1984)Garfield & Bennett (1984)– Mentally relaxedMentally relaxed– Physically relaxedPhysically relaxed– Confident / optimisticConfident / optimistic– Focused on presentFocused on present– Highly energizedHighly energized– Extraordinary awarenessExtraordinary awareness– In controlIn control– In the cocoonIn the cocoon

Research and FlowResearch and Flow

Hahoney & Avener (1977) US Hahoney & Avener (1977) US OlympicsOlympics– Gymnastic Qualifiers vs. Non-qualifiersGymnastic Qualifiers vs. Non-qualifiers– Finalists were better at:Finalists were better at:

Coping with mistakesCoping with mistakesControlling and utilizing anxietyControlling and utilizing anxietyHigher self confidence and more positive Higher self confidence and more positive

self-talkself-talkMore gymnastics related dreamsMore gymnastics related dreamsMore frequent internal vs. external imageryMore frequent internal vs. external imagery