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Strategies to Achieve “Flow”

Exercise and mindfulness can reduce mind-wandering.

Man weightlifting to achieve flow state

Many people describe being in flow as a peak experience. Studies show that increasing physical activity and mindfulness may be a means to better achieve flow states.

“Flow,” a term popularized by author and researcher Mihaly Csikszentimihalyi, PhD, refers to a state of consciousness that is so focused it represents complete absorption in activity and is a state of optimal being. A person in a flow state experiences effortless transcendence from time and space and feels at the peak of her or his abilities. Mind-wandering, a state of disengagement with the present, is the opposite of flow.

Mindfulness practice and physical activity are both effective ways to disrupt mind-wandering and encourage a flow state, according to findings by Chinese researchers published in Frontiers in Psychology (2022; 13 [674501]). Study authors note that physical activity and mindfulness can both be developed as strategies for regulating thought patterns and to promote present moment concentration. In this way, increasing these activities may help achieve flow states.

See also: How to Help Participants Find Flow


Shirley Eichenberger-Archer, JD, MA

Shirley Archer, JD, MA, is an internationally acknowledged integrative health and mindfulness specialist, best-selling author of 16 fitness and wellness books translated into multiple languages and sold worldwide, award-winning health journalist, contributing editor to Fitness Journal, media spokesperson, and IDEA's 2008 Fitness Instructor of the Year. She's a 25-year industry veteran and former health and fitness educator at the Stanford Prevention Research Center, who has served on multiple industry committees and co-authored trade books and manuals for ACE, ACSM and YMCA of the USA. She has appeared on TV worldwide and was a featured trainer on America's Next Top Model.

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