The Essence of Flow: Understanding Your Brain's Potential to Reach Peak Performance

Ginevra Sperandio
6 days ago
5 min read

The state of flow is a psychological phenomenon where you become completely immersed in what you're doing, losing track of time and self-consciousness.

Women in Neuroscience UK recently interviewed Emily Cook, Founder of FOUND, who described flow as "a neurological state where performance is significantly amplified."

Yet, despite its tremendous benefits, flow is surprisingly rare in today’s workplace. According to a 10-year study by McKinsey, knowledge workers spend a mere 5% of their working hours in a flow state.¹ This stark reality means that if you’re working 48 hours a week, you're likely operating below your optimal performance level for more than 45 of those hours.

1. Understanding Flow State

First identified by psychologist Mihaly Csikszentmihalyi² in 1975, it represents a state of peak performance and enjoyment.³

In essence, flow is characterised by:

Complete cognitive absorption in the task at hand
Time distortion - hours can feel like minutes
Effortless action - tasks unfold smoothly, with a sense of ease and fluidity
Loss of self-consciousness - inner critic disappears
Intrinsic motivation - the activity becomes rewarding in itself ⁴

2. The Science Behind Flow

Flow isn't just a pleasant feeling - it's a distinct neurobiological state that is thought to follow a four-phase cycle (timings are indicative):

Phase 1: Struggle (10-15 min)

Your brain releases cortisol (commonly known as the “stress hormone”) and norepinephrine (a neurotransmitter responsible for attention and arousal), sharpening your focus as you engage with a challenging task.

Phase 2: Release (5 min)

After the initial struggle comes release, when you let go of the task for a moment, giving your mind a chance to relax and your brain to shift gears. As the release of nitric oxide⁵ helps ease tension and improve blood flow to the brain, subconscious processing takes over. This short reset isn’t procrastination but a vital bridge into flow.

Phase 3: Flow (60-90 min)

Now is time for the state of flow itself. Your brain releases a powerful cocktail of performance-enhancing chemicals (dopamine, endorphins, and anandamide), while self-criticism temporarily shuts down.

Phase 4: Recovery (10-30 min)

Serotonin and oxytocin dominate this phase, creating feelings of satisfaction while consolidating learning.⁵

3. Why Should I Care? The Benefits of Flow

Flow state isn't just an interesting psychological concept: it offers tangible benefits that can transform your work and life:

500% increase in productivity - research shows people in flow accomplish tasks in a fraction of the normal time. In the McKinsey study¹ previously mentioned, senior executives reported a five times higher productivity when in a flow state.
Enhanced learning and skill development - flow has been associated with faster skill acquisition⁷.
Heightened creative thinking - flow enhances curiosity⁸ - both cognitive and sensory, promoting openness to novel ideas and supporting the generation of creative, out-of-the-box solutions. At the same time, self-doubt and worry about others’ judgements melt away, freeing your mind to focus and explore ideas without judgement.
Greater work satisfaction - tasks become inherently rewarding,^2-4 rather than draining.
Reduced burnout risk - flow states promote happiness and lower stress levels, alleviating burnout.⁹
Improved well-being - regular flow experiences can help lift mood and even ease chronic pain.^10,11

4. How do I reach my flow?

Here are a few practical and actionable strategies to help you experience flow more consistently in your professional life.

Set specific and clear objectives - break down your work into concrete, achievable tasks with clear endpoints.
Create feedback loops - establish ways to measure progress and check your progress as you go. Seek immediate feedback on your work.
Minimise distractions - create a distraction-free environment by silencing notifications, clearing your workspace, and communicating boundaries to colleagues.
Find your challenge sweet spot - seek projects that push your abilities without causing excessive stress. Tasks should be challenging enough to engage you but not so difficult that they cause frustration.
Structure work in focus ‘blocks’, balancing effort and rest - for example, try 90 minute deep work sessions followed by 15-30 minutes of recovery, or use techniques like Pomodoro and time-blocking to support sustained flow. Experiment to find your best rhythm and maintain focus.
Use breaks to trigger the release phase - if you feel stuck, step away for 5-10 minutes. Take a walk, stretch, or do breathwork. These low-stimulation breaks trigger the relaxation response, easing mental tension and letting your subconscious take over, helping you to transition from struggle into the release phase and prepare for flow.

Whether you're a finance professional, athlete, creative, entrepreneur, or scientist, learning to access flow consistently is perhaps the most powerful investment you can make in your productivity and well-being. It's not about working harder: it's about working in harmony with your brain's natural capacity for peak performance.

By understanding and cultivating flow states, you can transform not just your productivity but your entire relationship with work.

Want to learn more? Follow Emily on LinkedIn or drop her an email.

References

1. McKinsey. (2021, October 29). Finding Flow. McKinsey On Point. https://www.mckinsey.com/~/media/mckinsey/email/newsletters/2021-10-29a-onpoint.html

2. Csikszentmihalyi, M. (1975). Beyond boredom and anxiety. San Francisco: Jossey-Bass.

3. Engeser, S., & Rheinberg, F. (2008). Flow, performance and moderators of challenge-skill balance. Motivation and Emotion, 32(3), 158–172. https://doi.org/10.1007/s11031-008-9102-4

4. Csikszentmihalyi, M. (1990). Flow: the psychology of optimal experience. ResearchGate. https://www.researchgate.net/publication/224927532_Flow_The_Psychology_of_Optimal_Experience

5. Dusek, J. A., Chang, B., Zaki, J., Lazar, S. W., Lazar, S., Stefano, G. B., Wohlhueter, A. L., Hibberd, P. L., & Benson, H. (2005, December 22). Association between oxygen consumption and nitric oxide production during the relaxation response. https://medscimonit.com/abstract/index/idArt/443179

6. Weiler, N. (2024, November 25). Dopamine and serotonin work in opposition to shape learning. Wu Tsai Neurosciences Institute Stanford University. https://neuroscience.stanford.edu/news/dopamine-and-serotonin-work-opposition-shape-learning

7. Wang, C., & Hsu, M. (2014). An exploratory study using inexpensive electroencephalography (EEG) to understand flow experience in computer-based instruction. Information & Management, 51(7), 912–923. https://doi.org/10.1016/j.im.2014.05.010

8. Schutte, N. S., & Malouff, J. M. (2019). Connections between curiosity, flow and creativity. Personality and Individual Differences, 152, 109555. https://doi.org/10.1016/j.paid.2019.109555

9. Aust, F., Beneke, T., Peifer, C., & Wekenborg, M. (2022). The Relationship between Flow Experience and Burnout Symptoms: A Systematic Review. International Journal of Environmental Research and Public Health, 19(7), 3865. https://doi.org/10.3390/ijerph19073865

10. Müller, R., Segerer, W., Ronca, E., Gemperli, A., Stirnimann, D., Scheel-Sailer, A., & Jensen, M. P. (2020). Inducing positive emotions to reduce chronic pain: a randomized controlled trial of positive psychology exercises. Disability and Rehabilitation, 44(12), 2691–2704. https://doi.org/10.1080/09638288.2020.1850888

11. Robinson, K., Kennedy, N., & Harmon, D. (2011). The Flow Experiences of People with Chronic Pain. OTJR Occupational Therapy Journal of Research, 32(3), 104–112. https://doi.org/10.3928/15394492-20111222-01

This article was written by Ginevra Sperandio, Emily Cook, and Julie Milcent and edited by Rebecca Pope, with graphics produced by Ginevra Sperandio. If you enjoyed this article, be the first to be notified about new posts by signing up to become a WiNUK member (top right of this page)! Interested in writing for WiNUK yourself? Contact us through the blog page and the editors will be in touch.