When you are living in your sweet spot you feel
... calm and energetic, accomplished and joyful. --Deepak
Chopra
Three Tricks to Help Find Your Flow
--by Christine Carter, syndicated from Greater Good, Aug 21, 2015
When
was the last time you were so focused that time stood still?
Athletes
call this mental state being in “The Zone”; psychologists call it “flow” or peak
experience, and they have linked it to leading a life of happiness
and purpose.
Lao Tzu, the ancient Chinese philosopher who authored the Tao Te Ching,
called it “doing without doing” or “trying without trying.”
I
think of this mental state as our “sweet spot,” where we have both great
strength and great ease; it’s the mental state when our best work emerges
without strain or anxiety. Instead of making our most powerful effort, we get to
experience our own effortless power.
Although
we usually assume that a state of deep concentration is hard to achieve (and
getting harder these days, as the interruptions from our smartphone/email/texts
mount) the truth is that we can access this wonderful state much more easily
than we often realize. Here’s how.
1. Clear mental clutter.
What
is going on in your mind that will keep you from your sweet spot?
Take
a quick look at your task list, and decide what you will do today and when you
will do it. When our subconscious mind doesn’t know when we will complete a
task, it will often interrupt our flow state with intrusive reminders about what
else we need to do. Research shows that our unconscious isn’t actually nagging
us to do the task at hand but rather to make a plan to get it done. So
scheduling a task can make a huge difference in our ability to focus on
something else.
Another
precursor to getting into The Zone is knowing where you are in your workflow.
“That constant awareness of what is next is what keeps you focused,” Mihaly
Csikszentmihalyi, author of Flow:
The Psychology of Optimal Experience, toldEntrepreneur magazine. “That’s where the engagement comes
from.”
So
note what you’ve just accomplished, what you hope to accomplish next, and what
you’ll work on after that.
As
I approach my tasks, I also find it helpful to take a quick peek at my calendar
and email to clear mental clutter. Is there anything urgent? The idea isn’t to
respond to emails; it’s a check that keeps me from worrying while I work that I
should have checked my email, and keeps me from wondering if there is anything
on my calendar that I should be preparing for.
2. Build yourself a fortress against interruption.
If
you can’t
concentrate, you can’t be in your sweet spot. Period.
That’s
because if you keep getting interrupted, you can’t achieve the state of deep
concentration that you need for flow. Even if you like the interruptions (as
when you get funny texts from a friend). Even if the interruptions are good for
your work (as when a colleague stops by to answer a question). If you take one
thing away from this article, let it be this:
No
focus, no flow.
Anything
that might distract or tempt you away from your work needs to be taken care of
before you drop into The Zone. Think of yourself like a toddler going on a road
trip: What will make you pull over before you reach your destination? Will you
need to plug your computer in? Get a kleenex? Adjust the thermostat? Something
as small as an itchy tag on the back of your shirt can weaken your focus if you
are tempted to go to the bathroom to cut it out. Here is what I have to do
before I find flow:
Clear
my desk of anything that might distract me. I remove yesterday’s coffee cup,
close books, put pens away, stack papers into a deceptively neat pile. As I do
this, I note anything on my task list that will need my attention later, and
make a time when I will attend to it.
Open
any documents on my computer that I will need to use while I’m doing my focused
work, and then quit my email application. This prevents me from opening my email
while I’m trying to write—once I do that, I have to exert a lot of mental energy
to resist reading new emails.
I
close open browser windows and any other apps that aren’t in use. I leave my
calendar open, as one of the great benefits of working from our sweet spot is
that we lose track of time, and my calendar keeps me from missing what’s
next.
I
put my smartphone into “do not disturb” mode and move it out of sight. I turn
off the ringer on my landline. (All other alerts on my computer are already off.
I would never dream of getting a device like an Apple watch, which would be a
constant threat to my concentration.)
I
go to the bathroom, and bring a glass of water, snack, and cup of coffee to my
desk.
I
close my shades and office door. If I’m not alone, I put on noise canceling
headphones and then I tell Buster, my trusty canine colleague, to go to his
“place,” where he’s trained to stay while I work.
Take
a minute to anticipate your needs and take care of them now rather than when
they will break your state of concentration.
3. Prepare your brain to go into a deep state of focus.
This
doesn’t require any sci-fi technology that sends a probe or special rays into
your brain. Instead, it just takes a few simple, very ordinary steps.
Have
a small snack. Concentration is very taxing for our brain energy-wise. Research
shows that our focus and stamina tend to improve when our blood sugar is on the
rise. (No need to have a whole meal, though. Digestion diverts energy from the
brain. A small handful of nuts works best for me.)
Drink
a lot of water. Your brain is 73 percent water, and even
mild dehydration can cause it to sputter. Research participants who are barely
dehydrated—not enough to even feel thirsty—experience “significant deterioration
in mental functions” according to one study. Drinking water
corrects trouble focusing. We aren’t sure why, but one theory is that it is the
brain’s way of getting us to pay attention to our basic survival needs rather
than our big thoughts and ambitions.
Put
on some music you’ve chosen as ideal for getting into your sweet spot. Star
athletes have long understood the power that music has to raise
our energy and focus our attention—as well as to block out distractions.
(Just make sure that the music isn’t another distraction in and of itself. I’ve
created a Pandora radio station that plays only upbeat instrumental music;
lyrics distract me.)
Exhale
deeply for a minute or so. Our breathing profoundly affects our nervous system
and blood flow in our brain—and, therefore, our performance. Taking some nice
deep breaths signals to our brain that we are safe, allowing us to access mental
resources we can’t when our breathing is shallow (which our brain takes as a
sign that we are in a state of fight or flight).
Elite
performers—from Stephen
Curry to Maya Angelou—train
themselves to drop into The Zone unconsciously by performing little rituals like
the one I’ve created out of these three steps. (Angelou said that she used her
pre-writing routine to “enchant” herself.) Indeed, rituals like these make it
possible for ordinary people to do extraordinary work.
This
article is printed here with permission. It originally appeared on Greater
Good, the online magazine of the Greater
Good Science Center (GGSC). Based at UC Berkeley, the GGSC
studies the psychology, sociology, and neuroscience of well-being, and teaches
skills that foster a thriving, resilient, and compassionate society.
Be The Change: Next time you
have an important task to tackle, be sure to make an effort to see if you can
get achieve a deep focus by getting into your 'sweet
spot.'
Sourced From www.dailygood.org
