Definition of flow

An intrinsically rewarding state of absorption in a task in which a high sense of control feels more effort-less than usual.

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Absolute Absorption - Dimension 1

The most obvious characteristic of flow, and its first experiential dimension, is an individual’s ‘absorption’ within the task. It is this deep state of concentration characterized by focused and undistracted attention that permits the immersive experience so apparent in flow. As the usual felt dualism of thinking and then doing disappears, action and awareness merge, and we become absorbed into the task at hand. It is this characteristic that cause many to refer to flow as a fortified altered state of consciousness such as being ‘in the zone’ or ‘in the bubble’. Depending on the intensity of the flow experience and the context of the activity, certain nuanced descriptors may also be present such as a distorted sense of time, a loss of self-reflective consciousness, or a deep connection to another person, equipment, or item central to the activity.

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These psychological nuances are explained through the progressive downregulation of key neurocognitive functions, namely the 'Thinking Brain'. As outlined earlier, as the level of focused attention and absorption in the task increases, a depleting “onion-peeling” effect of our higher cognition occurs as attentional resources become increasingly re-allocated and dedicated to the demands of the moment. The higher the intensity of the situation, the more attentional resources are required to meet this complexity. Any attentional or cognitive functions deemed momentarily surplus to requirements are downregulated. As a result, we don’t think and then do, we just do. For example, if deemed irrelevant to the task, the higher cognitive functions such as time monitoring or reflective processing become down-regulated in that moment—as a result, hours can seem to fly by in what feels like minutes and all concerns over what we may look like or sound like, disappear. In certain deep states of flow, continued absorption can deplete the cognitive functions that usually lay grounds for the boundaries of self from others, sometimes causing a deep sense of connection to prevail.

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The depleting “onion-peeling” effect of our higher cognition and downregulation of the Thinking Brain that are central to this state of absorption, also help to explain why flow experiences are initially so difficult to detail or recall immediately after they occur. As highlighted by many a winning athlete who fumbles for a clear answer to describe how they performed when interviewed immediately post-match, flow can feel perplexing, as if we can’t explain what just happened or how we did what we did.  This is because in flow the Thinking Brain is benched, making it near impossible for the Thinking Brain to articulate to the interviewer what just happened. The Thinking Brain is confused because it wasn’t there. The Being Brain was in charge. As neuroscientist, Arne Dietrich, describes, “the two parts to our dual cognition each have their own database, for want of a better analogy, which are physiologically encapsulated from each other”. It is why a child who can fluently speak their primary language cannot logically explain how they are forming grammatically correct sentences. Until this information has been processed by their Thinking Brain, the language will reside in the Being Brain’s database allowing them to speak fluently when undistracted by the Thinking Brain, yet unable to rationally articulate how. It is not until these interviewed athletes have time to regress and reflect, that the information in the Being Brain can be processed by the Thinking Brain and a detailed explanation can be given.

 

Effort-less Control - Dimension 2

Absorption alone can also account for non-flow experiences, such as watching a movie, or chatting when under the influence of alcohol. What separates flow from other forms of immersion is the high degree of control we wield, specifically the unusual felt ease to this high degree of control. For flow to occur, therefore, there also needs to be a feeling of ‘effort-less control’: This high sense of control in which the task feels less effortful than usual, is commonly characterized by a fluidity of performance and an absence of concern over losing control. Our actions feel fluid, our movements feel smooth, and there is a sense of effortlessness in our performance even during effortful acts, as if every cell in our body is working together in harmony towards one aim.

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In contrast to other controlled experiences, the high sense of control felt in flow does not come from a conscious grip over the experience, we are not forcing or holding on to control. Rather in line with one of Csikszentmihalyi’s original descriptions of flow, there is a paradox to the control in which a high degree of control occurs from letting go of the concern about being in control. It is not that we don’t care about the performance, rather we know that our capacity to wield the moment to meet our end game, is possible, in principle. Because there is no fear of losing control, it is as if doubt never existed. We let go of the Thinking Brain’s incessant need to trigger our threat responses and instead trust our innate abilities to deal with the unfolding reality, acting spontaneously. Without the usual distractions and conflict that holding on to control precipitates, the messaging between the brain and nervous system is more coherent, or, as we say scientifically, a greater cortico-muscular coherence is realised. With greater efficiency comes faster responses and greater neural capacity to better calculate outcome probabilities and act more effectively. Further, when in flow, the reduced threat reactions allow the parasympathetic arm of our autonomic nervous system to better modulate the rising sympathetic activity that naturally occurs in pressured situations. We can feel aroused yet calm within the eye of a storm, when in flow, as our arousal and neurological reactions do not reach inhibiting levels. Instead of our neurology escalating to a fight, flight or freeze response, our neurology, still aroused and alert to the situation at hand, softens and becomes agile and acutely responsive instead of rigid. In a process called ‘parasympathetic-attentional interaction’ our muscles are allowed to be flexible even under pressured and effortful acts, and the body can facilitate the automatic and effortless feelings we experience in flow.

 

 

Intrinsic Reward - Dimension 3

When this state of absorption and effort-less control come together, a high degree of ‘intrinsic reward’ occurs. The experience becomes innately rewarding, not like the pleasure of self-indulgence or the satisfaction of our expectations being met, rather because a) we experience a rare sense of psychological harmony and physiological cohesion; and b) because playing with the complexity and novelty of the moment makes us feel that something surprising has occurred, the interaction has resulted in an inner discovery.

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The dimension of intrinsic reward is often mis-confounded with a measure of enjoyment, but whilst flow is enjoyable upon reflection of the experience, after the experience, the feelings of enjoyment, pleasure, or joy involve a conscious Thinking Brain reflection of the moment to exist. Whilst this is very much a technical detail, it is an important one, because it upholds the experience of flow as being absorbing, too immersed to be distracted by reflective thinking or feelings. In the experience of flow itself, any feelings just come and go in consciousness, we do not become attached to them rather our psyche is informed by them helping to direct our intuitive decision-making without being distracted. It is not until the experience of flow finishes that self-reflection and the subsequent injection of feeling such as enjoyment, surprise, creativity, or satisfaction rise in our consciousness to distract us. Most consistently noticeable, a sense of positive valence (i.e., positive attraction to the experience) and positive arousal may trickle through the experience, allowing the experience to continue, but we do not stop to consciously capture it and reflect on it.

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The felt sense of reward in flow is often physiologically measured through the high degree of positive valence and optimal levels of arousal apparent during the experience and mirrored by a cascade of neurochemical reactions. Most noticeably, dopamine (which packs a bigger pleasurable punch than the drug morphine, a drug commonly administered at hospital) is released in volume, urging the experience to continue. The effortlessness and absorption experienced in flow, is literally blissful. This heightened dopamine count is responsible for much of the emergent motivation that keeps us coming back for more. In fact, the correlation between flow and dopamine is considered so strong that a few scientists have suggested that one’s proneness to flow is anticipated to be somewhat genetic. Specifically, related to a polymorphism of the dopamine D2 receptor coding gene (DRD2 C957T rs6277) which affects striatal D2 receptor availability and thus an individual’s ability for flow proneness. Meaning that those who are better able to produce and process dopamine are more likely to choose intrinsically rewarding activities, and therefore be more prone to experiencing flow.

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