The athletic flow state is powerful yet elusive. Most athletes have felt it at some point – that feeling of being “on,” where things come quickly, and it all falls into place. Basketball players find that they are hitting shots with little effort, baseball players see the ball more clearly than ever, figure skaters hit every jump flawlessly, soccer players control the ball effortlessly, etc. It’s called “achieving flow state.” This state of mind has been thoroughly researched and is real, yet sometimes very elusive!
This feeling of flow state usually does not last – athletic flow might last for a few series, a game, or even a short series of games.
The trick to sustaining flow is not overthinking during and then thinking a lot afterward. In other words, when everything is “on,” let it be, enjoy it, and don’t overthink. Overthinking can be distracting and open the door to doubts. The more the athlete thinks about the uncommon results, the more likely they are to plant seeds of doubt.
Tracking Athletic Flow State of Mind
The athletic flow state of mind will subside at some point; at that time, it is worth thinking about what happened. I suggest keeping a “flow state diary.” The athlete should ask her or himself what the circumstances were when it appeared, with items in four categories:
- The recent past events leading to peak performance and flow state:
– How busy have you been from a physical exertion standpoint (has it been an easy few days, or have your days been filled with practices and games)?
– How have you slept lately
– What has your diet been lately (generally – have you been eating healthy, and has any particular food group been prominent)?
– How much stress have you been experiencing outside of athletics? - Specific to the past 24 hours:
– How did you sleep last night, including how well and how long?
– What did you eat in the 2-3 meals that preceded the experience of peak athletic performance and flow?
– What was your mood like over the past 24 hours? - Immediately preceding:
– How has your game gone so far?
– What was your warmup like – anything different than usual?
– How was your mood immediately preceding the event?
– What was on your mind – were there any outside distractions, and how did you “psych up” for the event? - During an athletic flow state
– What were you thinking?
– How did your body feel?
– When did it subside?
Athletic Flow State of Mind and Coaching
Some athletes report that peak performance occurs independently of coaching. It’s certainly not that these athletes do not appreciate their coach. In fact, in most cases, they credit their coach significantly for helping them achieve their ability at their sport. However, they feel that the occurrence of flow and the resulting peak performance are so unpredictable and, in many cases, rare that they seem independent of any outside factor.
So, is it true that flow and the peak athletic performance it drives are truly independent of coaching? That depends on how you look at it. The athlete is likely correct that flow comes on spontaneously, and the factors that led to it can be fleeting despite the athlete’s best attempt to track them. But that does not mean the coach truly did not contribute.
Advice to Coaches about Flow
If you are a coach or you are an athlete who would like to give your coach some feedback or advice, here are some ways you can influence peak performance flow:
– Help the athlete resist overthinking things during flow. Athletes who get too caught up in thinking “about why this is happening” often distract themselves enough that it stops. This is magnified when the athlete begins to doubt it can continue. A good coach will help the athlete stay focused on the game, match, or event, allowing peak performance without thinking about why or how.
– Help the athlete try to understand why it happened afterward. Any good coach should develop a deep and detailed understanding of what makes the athlete tick. The coach might ask the above questions and more.
– Gather information across all your athletes – what common factors led to flow?
– Most of all, perhaps, make sure the athlete does not rely on these episodes – they may be fleeting or at least hard to predict, but top performance does not have to rely on these instances.
Self-Help Tips for Reaching Flow
Here are some strategies to help you reach an athletic flow state:
Set Clear Goals and Confidence
Clearly define your goals for the activity or sport you’re participating in. A clear sense of purpose and direction can help you stay focused and motivated. Ensure you have the skills and training to perform well in your chosen sport. Confidence in your abilities is a key component of achieving flow. Maintain a positive attitude and self-belief. Negative thoughts and self-doubt can disrupt your flow state. Use affirmations and visualization to boost your confidence.
Concentration, Focus, and Stress Management
Concentrate on the task at hand. Avoid distractions and stay in the present moment. Pay attention to your surroundings, your body, and your actions. High levels of anxiety and stress can hinder your ability to achieve peak athletic performance. Practice relaxation techniques such as deep breathing, visualization, or meditation to stay calm and centered.
Develop a Routine and Embrace the Process
Create a pre-performance routine that helps you get into the right mindset. This routine can include warm-up exercises, mental preparation, and positive self-talk. Focus on the process of the activity rather than the outcome. Enjoy the journey and the sensations of being in the moment. Mindfulness: mindfulness practice, such as mindfulness meditation, can help you become more aware of your thoughts and feelings, allowing you to control them during your athletic performance better.
Day of the Event Flow State Activities
Pay attention to feedback from your body and the environment. Use this information to make real-time adjustments to your performance. Minimize external distractions, whether noise, spectators, or electronic devices. Create a quiet and focused environment. Understand that achieving peak athletic performance may take time and practice. Be patient with yourself, and keep working on your mental skills.
Remember that achieving peak athletic performance is a highly individualized experience, and it may take time to reach this state consistently. Experimenting with different strategies and techniques is important to find what works best for you. Flow states often come and go, but incorporating these principles into your athletic routine increases your chances of experiencing them more frequently and enhances your overall performance. I would look forward to working with you on all of this.
Achieving Athletic Flow State and My Work
I help athletes try to develop a deeper and more meaningful peak athletic performance experience through data collection and implementing a specific plan. I use proven and established cognitive sports psychology techniques to open the door to more instances and longer duration of a flow state. We will set measurable and realistic goals so you know your hard work in our sessions is working.
The athletic flow state of mind will not always occur, but we’ll try to get it to emerge at the perfect times in our work together. When it does, we’ll explain why it might have occurred and learn how to increase the chances it can happen again.
Contact me if you’d like to discuss this information about the athletic flow state.
