Why anxiety gets a bad rap

Five Ways to Find Creative Flow

We may fantasize about what makes us happy — lying on a beach with a drink, lounging in a hammock with a book, or just having lots of money. But, humans are actually happiest when deeply engaged in a task they feel passionate about, according to Mihaly Csikszentmihalyi, the psychologist who studied more than 8,000 creative people, and first coined the term “flow” in 1975. Oscillating between the top three slices of the graph (see diagram at right or below this text) — anxiety, arousal and, ultimately, the magic suspension of flow — is when our brain is functioning at its highest capacity, Csikszentmihalyi said. And this is when we say we are actually happiest.

Flow is the feeling of clarity and connectedness to a task, where you feel both competent and challenged. You are not really aware of your body, only your thoughts related to what you are working on. Time becomes suspended. It can happen with a creative pursuit, physical activity or day-to-day task. It is accessible to everyone. The more you practice it, the more you seek to replicate these experiences, which help lead to a fully engaged and happy life, Csikszentmihalyi said.

Here are five ways to find your flow — your happiness.

1. Limit distractions

   It takes 10 to 15 minutes of concentration to reach flow. When you are distracted, it takes an average of 25 minutes to find your way back to your peak state. No phones, notifications, etc. Music can help focus, but non-vocal, familiar music is best. I like classical. Some people like techno. There are many music playlists under “Focus” on Spotify.

2. Find your productive time

   You know when that is. I learned I am most productive if I get up at 4:30 a.m. This takes support from my family, but it works well for me. My husband, a night owl, can be productive at night. But find your time and ask for distraction-free support from those around you. Most people find a one- to two-hour time frame each day where they are most able to reach flow and have maximum output. That may seem short, but know it can be enough to achieve great things, if practiced regularly, because your brain is functioning at maximum capacity during that span.

3. Know your substances

   Peak productivity comes between one and two cups of coffee, but drops off after two cups. Alcohol will inhibit flow. You can’t find your peak productive/ euphoric state if you are drunk or hungover. Hemingway never said, “Write drunk, edit sober.” It’s a myth, and an unhelpful one. Drink water. Being hydrated boosts productivity and clarity by 14 percent, all on its own. Our brain is three-fourths water. Fight sluggishness with hydration.

4. Box breathing

   Simple meditation is ideal, and I like the Calm app with a 10-minute meditation, but if you’re in a hurry, box breathing for just one minute can help jumpstart your focus. Navy SEALs use it. Close your eyes. Breathe in for four seconds, hold for four seconds, breathe out for four seconds, hold for four seconds. Repeat at least four times. If you can do this with seven seconds or more, that is even better. (See the box breathing illustration.)

5. Have a clear outcome in mind

   Be specific about what you are wanting to achieve in your flow state. This will keep you focused internally and from becoming too distracted by ambiguity of what you are doing. If the task is too nebulous, you’ll find yourself jumping around to arbitrary things that do not matter or relate to your desired outcome.

And, remember, anxiety is a gateway to the flow state. You may also slip from flow to arousal to anxiety and back again, when in flow. I am not taking away from those who have actual anxiety disorders, but if you feel a little anxious, see if you can channel that into arousal and flow.

Box Breathing