How to enter ‘flow state’ on command Steven Kotler

Steven Kotler, a leading expert on human performance and the author of **"The Art of Impossible"** and **"Stealing Fire"**, extensively studies the **flow state**—a highly focused mental state where people feel and perform their best. While entering flow might seem elusive, Kotler emphasizes that it can be systematically cultivated. Here’s how you can enter the flow state "on command":

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### **1. Understand Flow Triggers**
Flow is most easily accessed when certain psychological, environmental, and social conditions—known as **flow triggers**—are present. Kotler identifies several key triggers that set the stage for flow:

- **Clear Goals:**
- Define what you want to achieve in specific and actionable terms.
- This provides focus and reduces distractions.

- **Immediate Feedback:**
- Ensure you can assess progress as you work, either through metrics or by observing results.
- Feedback helps adjust actions and maintain momentum.

- **Challenge-Skills Balance:**
- Flow occurs when the task is slightly beyond your current skill level—challenging but not overwhelming.
- Stretch your abilities by about 4% beyond your comfort zone.

- **Deep Focus:**
- Eliminate distractions to immerse yourself fully in the task at hand.
- Even brief interruptions can disrupt flow.

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### **2. Eliminate Distractions**
Flow requires **uninterrupted focus**:
- **Set a Timer:** Use the Pomodoro Technique (e.g., 25-minute focus sessions) to build concentration.
- **Block External Noise:** Turn off notifications, close irrelevant tabs, and create a distraction-free workspace.
- **Prepare Your Environment:** Organize your tools and space beforehand to avoid multitasking or decision fatigue.

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### **3. Use Your Circadian Rhythms**
- **Optimize Timing:** Identify when you’re most mentally alert during the day (often mid-morning or early afternoon for many people) and schedule high-focus tasks for that time.
- **Consistency:** Performing similar tasks at the same time daily helps train your brain to enter flow more easily.

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### **4. Cultivate the Right Mindset**
Flow thrives on a balance of relaxation and focus:
- **Practice Mindfulness:** Meditation or mindfulness exercises improve your ability to sustain attention and reduce stress.
- **Let Go of Perfectionism:** Focus on the process, not the outcome, to avoid self-doubt and overthinking.
- **Use Visualization:** Before starting, mentally rehearse the task to reduce hesitation.

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### **5. Engage in a Pre-Flow Routine**
A consistent routine acts as a ritual to prime your brain for flow:
- **Physical Movement:** Light exercise or stretching can energize your mind and body.
- **Music or Focus Cues:** Listen to music that matches your task or use binaural beats to stimulate focus.
- **Set an Intention:** Take a moment to remind yourself of the task’s purpose and your goal.

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### **6. Tap Into Intrinsic Motivation**
Flow is easier to achieve when you’re deeply interested in the activity:
- **Follow Your Passion:** Choose tasks aligned with your personal interests or values.
- **Break It Down:** If the task feels mundane, find aspects you can enjoy or make progress rewarding.

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### **7. Use "Microflow" for Practice**
Kotler suggests that practicing flow in low-stakes environments builds the neural pathways necessary to access it during high-stakes tasks:
- **Everyday Activities:** Engage deeply in simple activities like running, cooking, or even tidying.
- **Mini-Challenges:** Add small challenges to these activities to heighten engagement.

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### **8. Leverage the Neurochemistry of Flow**
Flow releases a cocktail of brain chemicals (dopamine, norepinephrine, and endorphins) that enhance focus and performance:
- **Curiosity:** Explore something novel to trigger dopamine.
- **Risk:** Take calculated risks, as they engage norepinephrine.
- **Progress:** Celebrate small wins to keep momentum.

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### **9. Reflect and Refine**
After a flow session:
- **Review the Experience:** What worked, and what disrupted the flow?
- **Adjust Triggers:** Optimize your environment and process based on this reflection.

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### **The Key to Commanding Flow**
Flow is a skill that improves with practice and intentionality. By consistently applying these principles, you can train your brain to enter the flow state more reliably and use it as a powerful tool to enhance creativity, productivity, and enjoyment in any area of life.