Unlocking the Power of Flow State for Peak Performance

Mental Overload

To grasp the concept of flow, we must first understand “focus.” Simply put, focus is paying attention to what you want, when you want, for as long as you want.

However, focusing is not as easy as it sounds. The mind is bombarded with millions of bits of information per minute. Most information is neutral, unproductive, or disruptive. The mind can only process a tiny portion of data at a time. Therefore, athletes must be proficient at filtering out distractions to stay on their game.

What is the Flow State

Flow is the highest form of focus. The mental state of flow is when you are completely immersed in what you’re doing and are unaware of conscious thoughts or emotions.

In Mihaly Csikszentmihalyi’s book Flow: The Psychology of Optimal Experience, he highlights eight characteristics of the flow state:

Complete concentration on the task – Instead of thinking about mechanics or competing, you are on autopilot. In the flow state, you are immersed in what you are doing without noticing any mental or physical distractions. For example, a footballer in the flow state will not even be aware of the spectators or crowd noise.

Clarity of goals and immediate feedback – You clearly understand your overall objective and react as the action unfolds during the competition.

Transformation of time – Time speeds up or slows down according to the athletic event. For example, a race car driver in the flow state may feel time flew by, unaware they have been driving for over three hours.

The experience is intrinsically rewarding – Not only is achieving your objective rewarding but so is the process of competing. For example, winning a golf tournament is rewarding but also exciting and fun while playing.

The balance between challenge and skills – The task is difficult but achievable. In other words, accomplishing your goal requires stretching your abilities, such as achieving a personal best in an event.

Actions and awareness are merged – When you are in the flow state, you are one with your performance. There is a synergistic union between you and your actions.

Feeling of control over the task – You feel in complete control during the competition. You are relaxed and confident that you WILL achieve your objective without worry, fear, or anxiety.

Effortlessness – Even though you are pushing yourself to the max, you feel at ease. You are unaware of the tension in your muscles or even how hard you are breathing.

So, now that you have a general understanding of flow, let’s examine how to reach the flow state.

The Anchoring Strategy

The most effective strategy to achieve the flow state is “anchoring.”
Anchoring is the process of associating a small action or trigger with a particular competitive state of mind

An anchor is an action (something an athlete does) or verbal cue (something an athlete says) seconds before an athlete starts competing.

In other words, an anchor is a switch that turns off your conscious mind and immerses you in the moment. You can think of it as a director of a movie saying, “ACTION!” just before the cameras start rolling.

An anchor can be as simple in auto racing as the driver squeezing the steering wheel. Gripping the wheel tight for a couple of seconds signals the driver’s brain to switch off his conscious mind.

The stronger the pairing between the anchor and desired competitive state of mind, the easier you can enter the flow state.

6 Types of Anchors

Anchors engage at least one of an athlete’s senses: visual (sight), auditory (sound), gustatory (taste), olfactory (smell), and tactile/ kinesthetic (feel).

Visual Anchors – A visual anchor uses the sense of sight to move you into the flow state. Any personal image can help induce a deep sense of focus, such as a word written on your hand, a part of your uniform or equipment, or an object in the environment

Auditory Anchors – Positive self-talk, motivational cues, and music are effective anchoring strategies. Auditory cues, such as “Let’s crush it” or “The time is now,” are quickly learned and applied to competitive situations.

Gustatory Anchors – Though less commonly used, taste anchors such as gum, Gatorade, or a mint-flavoured mouth guard can effectively trigger your desired mental state.

Olfactory Anchors – The sense of smell is another type of anchor that is highly useful. For example, powerlifters often use smelling salts to ready their mind for heavy lifts. An anchor for swimmers may be the chlorine smell before stepping up on the starting blocks.

Tactile/ Kinesthetic Anchors – The sense of feeling can be broken down into two categories. Tactile is the feeling of something against your body, and kinesthetic is the feeling of your body moving. Tactile anchors can be the feel of your uniform against your skin, while an excellent kinesthetic anchor may be shaking your arms.

Tips for Pairing Anchors with the Flow State

Be consistent. Use the same anchor in the same manner before every competition. Switching anchors weakens the association between the trigger and the optimal state of mind.

Stick with it. Too often, athletes quit on a technique before they reap the rewards.

Make it personal. An anchor that has personal meaning creates a deeper association.

Don’t force it. Trying to MAKE IT HAPPEN creates mental tension, which is the opposite of the flow state.

Visualise. Try visualisation to reinforce the association between the anchor and the flow state.

Your mind is your greatest asset. Take advantage of it!

Coach Michael

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