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Published on February 24, 2020

How to Improve Focus and Concentration by Mastering the Flow

How to Improve Focus and Concentration by Mastering the Flow

Imagine being totally immersed in an optimal state of consciousness, giving your fullest attention to an activity or task through improved focus and concentration, and heightening all aspects of your performance in the process.

Your mind declutters and the noise of your environment fades away, placing you in a non-distracted zone that creates a sense of uninterrupted fluidity between mind and body.

For those who struggle to concentrate or stay focused, this sounds like heaven.

This is known as the “flow state,” “flow,” or colloquially in sports as “in the zone” or “on a roll.” Surprisingly, you don’t necessarily have to be LeBron James, a super yogi, or a psychology guru to achieve it.

Whether you’re an athlete, an artist, or just a regular person engaged in a simple day-to-day task, with the right know-how, the flow state can be achieved. It may not quite be heaven, but it’s close enough for the easily distracted.

For many of us, focus and concentration have fallen prey to an onslaught of distractions and stimulation, some of which are deliberately engineered to capture our attention. This leaves us with little to no uninterrupted time to focus and concentrate, causing us to feel overwhelmed and helpless.

However, learning how to improve our focus and concentration by getting into the flow could be a silver bullet for the unrelenting distractions.

Characteristics of the Flow

According to psychologist Mihaly Csikszentmihalyi, who recognized and named “flow,” the concept has eight main characteristics:

  1. Complete concentration on the task.
  2. A feeling of control over the task.
  3. Effortlessness and ease.
  4. Clarity of goals and reward in mind and immediate feedback.
  5. A balance between challenges and skills.
  6. The experience is intrinsically rewarding.
  7. Transformation of time (speeding up/slowing down).
  8. Actions and awareness are merged, losing self-conscious rumination.

As a result of its positive characteristics, flow has several benefits.

Research conducted by Harvard professor Teresa Amabile revealed that people who have experienced flow report higher levels of productivity and creativity for up to three days. However, these are just two of the many benefits.

The Benefits of Flow Immersion

The benefits of flow are multitudinous. Here is a sampling of how it can benefit you:

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Improve Concentration

The ability to focus deeply minus distractions leads to higher output and quality work. When in a flow state, concentration becomes so laser-focused that everything else seems to fall away.

When in flow, your body and mind are in unison and know what to do without having to consciously think about it.

Eliminate Distractions

While in flow, the distracting emotions that usually cloud our minds, such as stress, worry, self-doubt, and lack of confidence, take a back seat.

Improve the Ability to Cope

Emotion regulation, a crucial skill when coping with negative emotions and memories, is directly connected to focus, one of the prerequisites of flow.

Flow directs our focus outward on the task at hand, instead of inward on our worries, fears, and frustrations.

If you know how to tune out negative distractions and focus on solving problems, you’ll get better at handling and moving on from major setbacks.

Create Happiness

Flow is said to be one of the most productive and happiest states that humans can be in.

Being fully immersed in a challenging task and feeling at one with it brings a general sense of well-being and a lasting sense of happiness and fulfillment.

Engage in a Positive Experience

The pleasure that comes with being deeply engrossed in something of significant interest or passion is said to result in an intrinsically positive experience.

Enhance Learning

Because it releases dopamine, flow enhances learning. Dopamine goes beyond providing a temporary high. It also heightens attention and decreases distractions, helping to raise our awareness.

Heighten Performance

A study [1] found that top executives who practice getting into the flow report being five times more productive.

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Another study done by Harvard Business school reveals that creative teams are more creative and productive even a day after being in the flow.

According to scientists, the flow of our brain waves shifts from the beta waves of concentration to the alpha waves of rest and relaxation and the theta waves that occur during meditation. Theta waves are said to be prerequisites for moments of insight and the gateway to creative genius.

Improve Productivity in the Workplace

Due to its powerful influence, flow can be a major source of inspiration for employees to perform at their peak.

According to scientific research, the average employee switches tasks every three minutes. Due to the resulting “attention residue,” whenever an employee gets distracted, it takes an average of 25 minutes to regain full attention on the task at hand [2].

Consistently entering a flow state can facilitate employees to increase focus, which will lead to higher productivity and better work. This is music to the ears of not only employers but employees as well as it can ultimately lead to significant advancement in a career.

However, knowing how to improve focus and concentration using flow takes some effort. It is a delicate process that you won’t master by simply reading about it.

With that in mind, here is a breakdown on how to improve focus and concentration by getting into a state of flow.

How to Improve Focus and Concentration by Getting Into Flow

Getting into flow sounds great in theory, but mastering the skill of repeated immersion in flow is not easy.

You won’t achieve a state of flow in every attempt, but you can prime your environment and yourself for flow so that you experience it more often.

Here’s how:

1. Have Clear Goals, Outcomes, and Expectations

Your mind will struggle to achieve optimum concentration and focus if you lack clarity about what you want to accomplish.

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If there’s no clear outcome, you won’t know exactly when you’re finished with your task. This will breed mind-wandering and procrastination and encourage quitting and switching to easier tasks.

2. Work on One Very Specific Task

Just like the goal, if you lack clarity on exactly what you are going to work on, it will be very difficult to enter a state of flow. You will either switch between multiple tasks too quickly or get distracted much more easily – both are serious detriments to achieving flow.

Multitasking creates a web of distractions that can make it impossible to achieve flow, so try to focus on one important task at a time.

3. Eliminate All Distractions and Avoid Interruptions

Research says external distractions must be eliminated to reach a flow state.[3]

Each time you get pulled away from your focus, you’ll be taken further away from flow.

It’s vital that you devote all of your concentration and undivided attention to the task at hand. You can only get into flow when you’re able to keep your focus and concentration for at least 10-15 minutes.

External distractions – Turn off your phone, television, other devices, and objects in your work environment that might distract you from the task at hand.

Try to set aside a time and move to a quiet environment that is conducive to “deep work,” where you won’t be interrupted or distracted.

Internal distractions – You’ll also need to eliminate internal distractions. Stress and an overwhelmed mind will make it very hard or even impossible to get into a flow state.

Eliminating all distractions will protect you from being disrupted and allows you to enter a state of deep focus and concentration, which is one of the most important elements of flow.

4. Do Something You Love

The easiest way to get into flow is to do something you love that is intrinsically rewarding. It will satisfy your mind’s craving for something challenging but doable.

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5. Identify Your Peak Productive and Creative Times

Identify the times where your mind most naturally functions at peak performance. For many people, the morning after a good night’s sleep is the most productive. Focusing on the day’s main task during these times will make flow easier and more effective.

6. Create a Ritual

Try to create a series of actions that you do every single time you’re about to begin a task that requires you to enter a state of concentration.

This could be anything that helps, such as meditation or stretching. Whatever the activity, it will trigger your brain to get ready for what’s about to begin.

7. Focus on the Process, Not the End Goal

While having goals and a specific task are crucial, getting into the flow also requires enjoying the journey and not just fixating on the outcome.

Try to allow yourself to simply live in the present moment without worrying too much about the end product of your efforts. This will allow the experience to be pleasurable, which will encourage you to do it more often.

Conclusion

Getting into the flow is a powerful practice that can pave a pathway to achievement and personal improvement.

Mastering it is also a great way to learn how to improve focus and concentration, which is essential to achieving goals in life.

However, like every skill, it’s going to take intent and practice to master. We hope these tips will help you to go with the flow and develop the laser-like focus that will improve your performance on the job or in your daily life.

More Productivity Tips

Featured photo credit: Avi Richards via unsplash.com

Reference

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Leon Ho

Founder & CEO of Lifehack

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Last Updated on July 3, 2020

6 Things To Do Every Day To Ensure You Stick To Your Goals

6 Things To Do Every Day To Ensure You Stick To Your Goals

Sticking to your goals can sometimes be challenging. We all want better health, better careers, and better jobs, and we want to cast an impression on everyone that we are living fulfilled lives.

Yet to reach our goals and make every minute of our time count requires commitment, consistency, and hard work. Setting goals is one thing, but sticking to them is another. We have to observe certain daily practices if we want to get the best out of ourselves.

Here are 6 things that you have to ensure daily to reach your goals.

1. Involve Others

You have to be accountable for the actions you are committing yourself to. Involve everyone around you, get them engaged, and talk to them on how they can help you accomplish your goals.

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When you involve others you feel, you have a responsibility towards them as well as yourself. Every day, make sure you are accountable for sticking to your goals. By joining groups or engaging others, you have more motivation to reach your goals.

For example, if you want to read more, try joining a book club. If you want to be a better entrepreneur, join an entrepreneurial organization.

2. Visualize the Rewards

Reaching a goal can be challenging and sometimes, it can be overwhelming. When the journey becomes tough and difficult, try to stick to visualizing your successes every day.

Wake up to visualize what rewards you will get from sticking to meeting your goals. If you want to lose some pounds, visualize yourself already underweight and benefiting from being underweight. The mind has a way of channeling your body and intentions to sticking to your goals and reaching them.

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3. Break Down Your Goals

Try to break down your goals into tiny chunks. The smaller the size of the goals, the more willing and prepared you are to meet them.

For example, if you find it difficult to get out of the house and take a workout at the gym, why not try to break the goal into making sure you are always dressed for the gym daily? By doing this, you demonstrate that you are moving in the right direction, and you can keep this momentum so you can meet the larger goal.

4. Reward Yourself

For every progress you make daily towards reaching your goals, try to vindicate and reward yourself. By doing this you appreciate yourself and the hard work you have put in for the day.

When you reward yourself, you program yourself to benefit from a larger reward in the future. You also propel yourself to gain daily rewards, which can be enticing and motivating. Rewarding yourself serves as a form of positive reinforcement that reinforces your mind and behavior to stick to your goals and stay motivated.

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5. Measure Your Progress

It is easy to become frustrated when you are not getting instant results. Change can be slow and rewards are not always immediate. Still, progress can be measured even in tiny bits, so take time to look back at where you are coming from.

You don’t have to feel depressed about not making that major progress in an instant. But when you journal or snap pictures to document your progress, no matter how small, you will feel grateful and elated to see what difference you have made from where you are coming from up until now.

6. Believe in the Possibilities

If you don’t even believe in the possibility of reaching your goals, how can you expect yourself to stick to your goals in the first place?

By believing in the possibilities of accomplishing a goal or task, you increase your chance of reaching it and eradicating whatever roadblocks or challenges you may face. Believe in what you can achieve.

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What self-belief has over self-control is that while self-control can be depleted but self-belief cannot. We all have an enormous reservoir of how much we can believe in ourselves.

With believing in ourselves comes perseverance, determination, and desire to reaching our goals. Every day, understand that what you need to keep going is your belief toward achieving your goals. Your goals are reachable if you think you can reach them!

Final Words

Due to circumstances in life, people tend to abandon some of their goals in life. You may also feel this way sometimes. In that case, just come back to this article and remember the 6 ways you can help yourself stick to your goals.

People don’t always reach their goals, but you will never know if you can reach them if you don’t stick to them in the first place. As long as you stick to your goals, there will always be the possibility of you achieving them!

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Featured photo credit: Kelly Sikkema via unsplash.com

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