Unlock Greater Motivation and Consistency by Finding Flow

Thought For The Week

Have you ever noticed how, when you're fully immersed in an activity, time seems to disappear? The term flow was coined by psychologist Mihaly Csikszentmihalyi to describe the experience of being completely engaged in a task with just the right balance of challenge and skill. In this state, your brain quiets its inner chatter and your attention narrows in a way that feels both energising and deeply satisfying. Flow isn’t just a byproduct of consciousness; it's been linked to improved learning and emotional regulation. Understanding flow and how to create the conditions for it can help us become more present, more capable, and more motivated.

Exercise Tip

Whether it’s a steady run where your breath and stride fall into rhythm, a strength session where you lose yourself in the focus of good form, or a yoga practice that feels like meditation, flow can transform exercise from something you do into something you experience. The key is finding that sweet spot where the activity is challenging enough to demand your full attention, without tipping over into stress or overwhelm. When you train in a way that invites flow, you’re not just working your body—you’re training your mind to be more present and more in sync with your body. Over time, this kind of mindful movement can boost not just performance, but motivation, consistency, and even enjoyment—making it easier to build habits that actually stick.

Try this: Put your phone on airplane mode, turn off notifications, or train in an environment where you feel calm and uninterrupted. Then, head into your session with one simple focus—it might be your breath, your form, or your tempo. Having clarity of focus helps keep your mind from wandering.

Nutrition Tip

Life is busy and you might not have time to sit and savour every meal. But when you avoid things like mindless snacking, rushed meals, or watching TV while you eat, you create space for a more intuitive relationship with food. Paying attention means you’ll be better able to notice hunger and fullness cues, to tune in to how different foods make you feel, and actually enjoy the process of eating. When eating becomes more mindful, it can support not only better digestion and energy, but a more balanced and easy relationship with food over time.

Try this: Eat without multitasking. Even one screen-free, present meal a day can help you reconnect with the experience of eating. Pay attention to taste, texture, smell, temperature—it’ll feel quite different when you’re fully engaged.

Links & Resources

Book: Mixing science and real-life stories, Flow: The Psychology of Happiness by Mihaly Csikszentmihalyi is the classic foundation for understanding flow.

Book: Drive: The Surprising Truth About What Motivates Us by Daniel Pink offers a research-backed exploration of intrinsic motivation and references Csikszentmihalyi’s work.

Video: How To Get Into The Flow State by Steven Kotler offers up-to-date science on how flow works, and practical strategies to access it.

Inspirational Quote

“The best moments in our lives are not the passive, receptive, relaxing times... The best moments usually occur when a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile.”

Mihaly Csikszentmihalyi