The term “flow state” is not new, but it has been trending recently on platforms like TikTok and Instagram. Flow state is a mental state of deep focus in which you feel fully absorbed in what you’re doing.
The renewed interest makes sense: In an age of constant distractions, people are craving deeper focus and a stronger sense of presence in their daily lives.
What exactly is a flow state, and how can you achieve it in everyday life?
What You’ll Learn
- What is a flow state?
- What does being in a flow state feel like?
- How can flow improve productivity, creativity, and mental health?
- What practical strategies can help you access flow?
Quick Read
Often described as being “in the zone,” a flow state is a feeling of total absorption in what you’re doing. It tends to occur when a task is challenging enough to hold your attention but not so difficult that it becomes overwhelming.
Beyond productivity, flow offers meaningful mental health benefits. Research shows it supports emotional regulation, intrinsic motivation, creativity, learning, and overall life satisfaction. Flow often emerges when you’re stretching your abilities in a way that feels engaging rather than punishing.
You can support flow by minimizing distractions, meeting physical needs, creating routines, and choosing activities that genuinely interest you.
What Is Flow State?
Being in a flow state means you are fully absorbed in what you are doing. The task itself doesn’t matter so much as how you feel engaging in the task. Your concentration feels effortless, distractions fade into the background, and tasks seem to move forward smoothly and efficiently.
Often referred to as being “in the zone,” flow is a mental state where you feel deeply present and connected to the activity at hand. Flow states tend to occur when you are doing something that is both challenging and enjoyable, especially when the task matches your skill level.
If something is too easy, boredom sets in. If it’s too difficult, frustration takes over. Flow lives in the middle ground, where you feel engaged, capable, and motivated. Trending TikTok videos are about being able to focus for extended periods without reaching for distractions.
Is Flow State Real?
Yes, flow state is very real and has sparked curiosity among psychologists for decades.
The concept was first identified by psychologist Mihály Csíkszentmihályi, who studied how people experience deep focus and intrinsic motivation. Research has consistently shown that flow is a psychological state associated with increased engagement, improved performance, and greater overall satisfaction. It’s also a skill that can be improved.
While social media has recently popularized the term, flow state isn’t just a fad. It reflects a legitimate cognitive experience rooted in how your brain responds to motivation, focus, challenge, and reward.
What Being in a Flow State Feels Like
When you’re in a flow state, your experience often includes:
- Strong sense of presence in the moment
- Feeling attuned to and connected with your body or environment
- Internal motivation and joy
- Heightened alertness without feeling anxious
- Clear focus without constant mental chatter
- Time passing quickly or fading from awareness
- Sense of momentum or ease as you work
- Excitement or energy during and/or after the activity
You may not even fully notice you are in a flow state until later, when you realize how much you accomplished without feeling drained.
Examples of Flow States
Flow states can show up in many areas of life. Common examples include:
- Exercise: Getting into a rhythm while running, lifting, or practicing yoga
- Creative work: Painting, drawing, writing, or crafting without overthinking
- Other work with your hands: Endeavors such as building something, woodworking, cleaning, or organizing your house
- Cooking: Following a recipe intuitively, multitasking smoothly, and enjoying the process
- Academic work: Writing a paper, studying, or problem-solving with sustained focus
- Music: Playing an instrument or becoming fully immersed while listening
- Work projects: Completing tasks efficiently when interruptions are minimal
In each case, the outcome is often higher-quality work, better learning, continuous self-reflection, and a stronger sense of satisfaction.
How Flow States Benefit Mental Health
Flow does more than improve productivity. It also offers mental health benefits, including the following.
Emotional Regulation and Resilience
Flow states support emotional regulation by helping you stay grounded in the present moment. This exposure to presence in your body and environment rewires your neural pathways and can make it easier to harness emotional regulation skills in the future, even when stress levels are high. A study even shows that individuals with higher flow proneness have a decreased risk of depression and anxiety.
Pleasure
There’s no denying that being in a flow state just feels good. Part of that is chemically induced. Stress chemicals like cortisol go down, while the body and brain release more pleasure hormones, like endorphins, serotonin, oxytocin, and dopamine.
Purpose and Fulfillment
Research suggests that experiencing flow is associated with greater joy, life satisfaction, and a sense of meaning.
Intrinsic Motivation
Flow supports intrinsic motivation, meaning you engage in activities because they’re satisfying and pleasurable, not just for external rewards like grades, praise, or money. Constantly chasing external expectations can lead to burnout and poor health, but internal motivation is sustainable and emotionally nourishing.
Engagement and Performance
Studies have shown that flow can enhance performance across multiple areas of your life, including learning, athletics, teaching, and creative work. When you are fully engaged, your brain operates more efficiently.
Learning, Skill Development, and Creativity
Flow tends to happen when your skills are being stretched just enough. This encourages continued learning and growth while not adding undue stress to your system. Many people experience flow most often during creative activities, which can fuel inspiration and innovation.
Why Is Getting Into a Flow State So Hard?
While flow states are beneficial, they are not always easy to access, especially for people struggling with underlying life challenges. The following factors can make flow more difficult to achieve:
- ADHD
- Anxiety
- Depression
- Grief
- Trauma and PTSD
- Chronic stress
- Lack of sleep
When you’re dealing with these challenges, your brain is already working overtime just to manage daily functioning. Your attention is often taxed, and energy or creativity may feel out of reach.
Learning how to regulate your nervous system is key to healing underlying mental health conditions and improving overall well-being. Access to professional support, skill-building strategies, mindfulness tools, and appropriate medications can make a meaningful difference.
How to Achieve Flow States
Csíkszentmihályi said, “Control over consciousness is not a cognitive skill. It cannot be memorized or routinely applied, but must be learnt by trial and error… Flow is an optimal experience that is an end in itself.”
In other words, flow doesn’t happen through force. Instead, it happens when the body and mind work together because the experience itself is rewarding.
You can’t choose whether an experience is intrinsically rewarding to you. However, you can cultivate conditions that help you tap into internal focus, concentration, and creativity.
10 Ways to Tap Into Flow State
- Getting enough sleep
Lack of sleep is one of the biggest barriers to better mental health. Sleep problems like insomnia impair emotional regulation, ramp up anxiety, dull creativity, and make focusing on even mundane everyday tasks feel impossible. - Removing distractions from your workspace
Most of us pick up our phones out of habit or respond to notifications and dings on autopilot. These microinterruptions wind up sucking you in and distracting you. Keeping your phone on silent, out of sight, or even engaging in a digital detox whenever possible can help you stay focused. - Utilizing technology
App-blocking tools can reduce temptation and keep you from opening social media or email apps out of habit. Built-in timers or apps on your phone often let you simply press a button in the moment to continue using whatever you’ve blocked. However, some blockers, such as Brick, make you expend extra effort. These can be activated from anywhere and require physically scanning your phone to unlock the apps you’ve chosen to block. - Wearing headphones or playing music
If you struggle to concentrate when there are distracting sounds around, muffle them by wearing noise-cancelling headphones, playing white noise, or listening to music that helps you relax. - Using a body double
Working or creating something alongside a friend (in person or via video) can help you stay accountable and on task. There are even study groups in virtual settings that are dedicated to studying together, but not necessarily on the same topics as a source of focus. - Setting a timer
Giving yourself realistic chunks of working time followed by breaks (including stepping outside for some fresh air, walking around a little, or just giving your eyes a break from the screen or a project) can help you reset and sustain your energy. - Checking in with your body
Trying to concentrate or focus when your basic physical needs aren’t met usually backfires. Check in and address hunger, thirst, needing to use the bathroom, energy levels or tiredness, tension, and rest needs. - Cultivating routine work environments
Work in environments you associate with different tasks, such as studying in a library, creating art in a studio, or exercising in a gym or park. - Spending time in nature
Spending time in nature can feel like a luxury. Still, it’s also one of the best ways to support emotional regulation, boost creativity, ease tension, and connect you to yourself and your environment. Whenever possible, try to spend time in green spaces. - Working at the right level of challenge.
Flow is more likely to happen when you find an activity that hits a sweet spot between something too easy or too difficult. For example, if you’re working on something simple, your mind may wander. But if it’s an overwhelming project, anxiety can take over. Stretching your abilities a little will help your brain lock in and accomplish the challenge.
Most importantly, be patient with yourself. Flow often emerges when conditions are supportive, not when you pressure yourself to be productive.
Support for Mental Health Challenges at PrairieCare
PrairieCare provides compassionate, individualized mental health care for children, teens, and adults across Minnesota. Our comprehensive services support people navigating trauma, depression, anxiety, life stressors, and the everyday impacts of social media and constant distraction.
Our care options include a full continuum of care, including Intensive Outpatient Programs (IOPs), and Partial Hospitalization Programs (PHPs). PrairieCare’s multidisciplinary teams offer individual and group therapy, medication management, and practical skill-building to help you strengthen focus, resilience, and emotional well-being.
If concentration challenges or mental health concerns are interfering with your ability to engage fully in work, school, or daily life, call us at 952-826-8475. Our team is here to help you figure out the next right steps. You can also request a complimentary care questionnaire using the button below.
FAQs
What is a flow state in psychology?
- A flow state is a mental state of deep focus and engagement where you feel fully absorbed in an activity and perform at your best.
How do you achieve a flow state?
- You can increase the likelihood of flow by minimizing distractions, choosing tasks that balance challenge and skill, and supporting your underlying mental health.
Can everyone experience flow state?
- Yes, most people can experience flow, especially with practice. Mental health conditions, stress, or fatigue may make it more difficult without additional support.
How long does a flow state last?
- Flow states can last anywhere from a few minutes to several hours, depending on the task and level of engagement.
Is flow state good for mental health?
- Yes, flow states are linked to improved mood, emotional regulation, motivation, and overall well-being.
Can ADHD affect flow state?
- ADHD can make entering flow more challenging, but many people with ADHD also experience hyperfocus, which is a related but distinct state. Support and structure can help balance both.