Feel the force: you can reach the ‘flow’ state of athletes and artists

Olympic champions and other peak performers are elsewhere at the height of their powers, a place called the zone, a fourth dimension ‘flow’ state that’s there for the taking with these hacks

Move over mindfulness – future fulfilment is all about flow. And if you thought they were different buzz words describing the same thing, think again.

Sports psychologist Gavin Freeman, whose expertise over 25 years includes working with the Australian Institute of Sport (AIS), as well across several Olympic campaigns and with professional leagues around the world, said mindfulness and flow “are not as related as we think” because mindfulness is a more passive mental state, while flow is extremely active.

One of the all-time great moments of an athlete achieving the perfect flow state was Cathy Freeman’s spine-tingling gold medal sprint in the 400m at the Sydney 2000 Olympic Games. But we can all learn (or remember) how to get into the zone. Picture: Gregg Porteous

Renowned sports psychologist Gavin Freeman subscribes to business expert’s Jim Collins’ advice to set yourself “a Big Hairy Audacious Goal” (BHAG). Picture: supplied

Freeman said flow is achieved by reflecting on past experiences, combined with “sustained appropriate focus” and a little positive self-talk. And while most people might reverse the priority of these three components, Freeman is adamant experience must come first.

“Effective training history is the most important thing you can do,” he said. “We know athletes are going to get upset at times, or frustrated … what we’re trying to do is create training programs that enable them to develop and build those first two components.”

For those keen to escape today’s epidemic of digital distraction by doing or achieving something, Freeman’s top tips include seeking external help from a coach, psychologist or mentor and taking business expert Jim Collins’ advice to set “a Big Hairy Audacious Goal (BHAG).

“Too many of us don’t have these,” Freeman said. “Where we go, ‘This is really what I want to do and achieve with my life’. People who have those find it easier to be able to demonstrate discipline.”

Aussie great Jana Pittman was in full flow on her way to winning the women’s 400m hurdles at the 2003 World Championships at Stade de France in Saint Denis on August 28 that year. Picture: AFP

Fury, the critically acclaimed 2021 memoir by award-winning Australian author, playwright and mentor Kathryn Heyman. Picture: supplied

And it’s not just elite athletes. Watch artists, authors and musicians at work and achieving a flow state starts to seem fundamental to creativity.

Award-winning author and playwright Kathryn Heyman is a self-confessed flow fanatic who “always knew from childhood it was something I wanted more of … this elevated, suspended state, this portal”.

“To create something that AI can’t, which is currently my touchstone, I don’t think it’s really possible to do that without entering into that flow state,” Heyman said.

As founder of the Australian Writers Mentoring Program, Heyman constantly reminds mentees that flow “is something we already knew how to do and we’ve kind of forgotten”.

“It’s not that we have to learn a new thing – we actually have to just remove the things … that stop us getting into that state,” she said.

Creating a “container” of time and space was for Heyman “the most important thing”.

Her universal hacks include wearing headphones to avoid being interrupted, using a timer and (come on, you can do it) downing devices.

Kathryn Heyman recommends wearing headphones even if you’re not listening to anything, because they discourage interruption, one of the great, ever-present threats to maintaining a flow state. Picture: Luke Stmaboulah

While her latest novel is titled The Unexpected Mess of it All, author Gabrielle Tozer cleared the way with music to get into the flow of her writing. Picture: supplied/Tayla Martin

Author of The Unexpected Mess of it All (HarperCollins), Gabrielle Tozer also tunes in the literal way.

“When I want to get in the zone, I love listening to music playlists that I’ve compiled to whisk me away to imaginary worlds or remind me of my current manuscript-in-progress,” she said. “Music really fires up my imagination.”

The good news is that it is never too late – or too early – to find your flow.

There’s still a week remaining for young Padawans to enter the annual Kids News Short Story Competition, with judges including venerated children’s author Jackie French. The free creative writing competition is open to students across K — 9 until Friday 31 May.

For more information and free entry, visit kidsnews.com.au

Students K-9 have until Friday 31 May to enter the free Kids News Short Story Writing Competition. For more information and to enter, visit kidsnews.com.au

Originally published as Feel the force: you can reach the ‘flow’ state of athletes and artists