“Flow State” During Workouts

|

Life Hacker senior staff writer Meredith Dietz explains in a recent article about ‘flow state’ and how to achieve during workouts.

The concept of the “flow state,” introduced by psychologist Mihaly Csikszentmihalyi, describes a mental state of complete absorption in an activity. In this state, people become deeply immersed, whether in a workout, painting, writing, prayer, or even surfing. Focus feels effortless, creativity increases, and awareness of time and self often fades away.

A flow state is experienced when we are in harmony with the breath, the mind, and the body. It is a state that comes and goes and cannot necessarily be manipulated or controlled. Yet, the more you direct and focus your attention, the more this state will seemingly be experienced.

It is a moment of being fully with what is, in this case a workout. This flow state is, as I like to say, is like an alchemy—there’s a change within us that makes us feel more alive, more balanced, less preoccupied.

– Marcela Christjansen, a yoga teacher and wellness expert at Bay Club (source: LifeHacker)

Dietz notes that entering a flow state during exercise boosts both physical efficiency and mental focus, turning the activity into a meditative experience. In this state, exercise feels rewarding in itself rather than merely a means to future benefits.

Below is a concise summary of Dietz’s recommendations for achieving a flow state during exercise:

  • Avoid gital distractions: Dietz emphasizes that phones are a major barrier to flow during workouts. Minimize interruptions by using Do Not Disturb mode or downloading music or podcasts ahead of time so you’re not tempted to check your device.
  • Connect with your breadth: According to Dietz, conscious breathing, paying attention to each inhale and exhale, helps connect the mind and body, anchoring you in the present moment and inviting a flow state. Noticing the rhythm and texture of your breath strengthens this connection. As Christjansen explains, “You could say that flow state is invited, if you will, as we bring our attention, our focus to the breath, to the sensations in the body, and our senses—really to only and all of what is being experienced in the moment. This way, the mind connects with the body rather than wandering all over the place.”
  • Be in the moment: Dietz notes that flow is achieved by fully engaging with your sensory experience and practicing mindfulness. This means actively directing your attention to the present moment and gently bringing it back when it drifts, for example, by focusing on physical sensations like foot strike, muscle engagement, or shifts in weight during movement.
  • Choose the right challenge level: Flow is most likely to occur when an activity is challenging enough to demand full attention, but not so difficult that it leads to frustration or causes the mind to wander.
  • Make it intentional: Before starting your workout, set an intention. This small step can meaningfully shift your mindset. As Christjansen says, “I don’t believe this state can be rushed, yet it can be intentional. It’s a decision you actively take—to focus, sense, breathe consciously, and direct the mind to the task at hand.”
  • Build consistency: Dietz emphasizes that accessing flow becomes easier with practice. Repeatedly redirecting attention back to the breath or bodily sensations strengthens focus over time, leading to more frequent and longer flow states. Christjansen adds, “The more you work out this way, the more—and longer—you’ll notice the experience of a flow state, which in turn motivates you to keep practicing and stay consistent with your workouts.”

Finally, Dietz explains that flow during exercise is ultimately about presence and enjoyment. To begin, try putting your phone on airplane mode, taking three deep breaths, and simply noticing what’s happening in your body.

Acknowledgement: This summary was generated using AI writing tools as part of my experimental learning process. For more details, check out the original articles listed below.

Related resource link