Dear Fortitude family,

Welcome back to my midweek motivation! Each day and week brings its own set of experiences and inspirations, compelling me to share my thoughts with all of you.

My mentor shared this video of “flow state” with me. As a result, I felt the need to write about the topic and break down this powerful concept for all of you!

How do we achieve the truly impossible things in life? How to we grasp the elements in life that feel unattainable? We do that through the maximization of flow state. Flow state, often referred to as being "in the zone," is a state of optimal performance where we feel fully immersed and completely absorbed in what we are doing. Time seems to fly by, distractions fade away, and we experience a heightened sense of focus and enjoyment. It is during these moments that greatness is achieved, and our potential is fully realized.

So, what exactly is flow state, and how can we routinely tap into this powerful state of mind? Let's explore.

Flow state was first coined by psychologist Mihaly Csikszentmihalyi in the 1970s. Csikszentmihalyi described it as a state of total engagement and complete absorption in an activity, where our skills are perfectly matched with the challenge at hand. In this state, our abilities are stretched to the limit, but not overwhelmed, leading to a sense of effortless action and deep fulfillment.

Numerous athletes have described their experiences with flow state, attributing their exceptional performances to being in this heightened state of consciousness. For example, Serena Williams, one of the greatest tennis players of all time, has spoken about the power of flow state in her matches. She once said, "There are moments when everything is just flowing, and it feels like the racquet is an extension of my arm. Time slows down, and I can anticipate my opponent's moves before they even happen."

Flow state is not limited to sports; it can extend to various domains of life. Musicians, artists, and writers often experience flow when they are deeply engaged in their creative process. Novelist Stephen King described his experience of flow state while writing as a state of complete immersion, where the words seemed to flow effortlessly from his mind onto the page.

To routinely tap into flow state, we can incorporate several practices into our lives:

1. Clear Goals: Having a clear objective in mind helps to direct our attention and focus, providing a sense of purpose and clarity. When we know exactly what we want to achieve, it becomes easier to enter a state of flow, as our efforts are channeled towards a specific outcome. Set clear, specific, and challenging goals for yourself. When you have a clear objective in mind, it helps you to enter a state of flow more easily.

2. Optimal Challenge-Skill Balance: Flow state occurs when the challenge we face matches our skill level. If the challenge is too easy, we can become bored and disengage. Conversely, if the challenge is too difficult, we may feel overwhelmed and anxious. Finding the optimal balance between challenge and skill allows us to enter flow state, pushing ourselves to our limits while maintaining a sense of control and confidence. Seek activities that challenge your skills without overwhelming you. Find the sweet spot where your abilities are stretched, but not strained. Remember, this scale will change over time as we become more competent by pushing our threshold.

3. Deep Concentration: Deep concentration is also a key factor in accessing flow state. By eliminating distractions and fully immersing ourselves in the present moment, we can enhance our focus and engagement. Creating a conducive environment and setting aside dedicated time for deep concentration can greatly contribute to entering flow state more consistently. To enter flow state, eliminate distractions and fully commit yourself to the task at hand. Create an environment conducive to deep focus and submit yourself completely in the present moment.

4. Immediate Feedback: Regular and immediate feedback is vital for entering and maintaining flow state. Regular and immediate feedback allows us to make real-time adjustments and improvements, keeping us in the flow state. Seeking feedback from mentors, coaches, or peers can help us refine our performance and maintain our progress. Evaluation and adaptation is critical to not only flow state but also growth. Seek coaching, take coaching, and implement coaching.

5. Passion and Intrinsic Motivation: Engage in activities that genuinely excite and inspire you. Flow state is often experienced when we are intrinsically motivated, driven by our internal desire and passion for the activity itself. The more we love what we do, the easier flow state is captured.

Flow state holds incredible power, as it taps into the depths of our minds and unlocks our true potential. When we enter flow, we access a state of heightened creativity, focus, and performance. It is the merging of mind and body, where our actions become effortless and our results extraordinary. By cultivating flow state, we can elevate our performance, not just in sports but also in any area of life that requires our utmost focus and dedication.

As we conclude this midweek's edition of The Fortitude Chronicle, I encourage you to embrace the power of flow state in your life. Reflect on the experiences of athletes like Serena Williams and the insights of creative individuals like Stephen King. Strive to cultivate flow in your own pursuits, and witness the transformative impact it can have on your performance and overall well-being.

Stay resilient, stay focused, and keep striving for your personal best.

To Building Fortitude.

Warm regards,

Colin Jonov CEO & Founder, Athletic Fortitude