Training Flow State

In this episode, I dive into one of the most sought-after—and misunderstood—mental performance tools: flow state.

Also known as “being in the zone,” flow is that powerful mental space where time slows, action feels effortless, and focus is razor sharp. But it’s not just for elite athletes—it’s trainable for anyone who wants to elevate performance in sport, work, or life.

This episode is packed with research-backed tips and real-world examples to help you create more flow, build confidence, and show up with purpose. Whether you’re preparing for game day or just trying to stay focused in a distracted world—this one’s for you.

Transcript

Speaker: 0:01

I'm Dr. Nassim Ebrahimi, and welcome to Becoming My Stronger Me, a podcast designed to help you become stronger in mind, body, and heart. In season two, the mental performance series, we'll explore the intricate relationship between mental performance, sports excellence, leadership, and personal growth to help you become your stronger you. Today we're talking about something that elite athletes and quite frankly, many of my athletes at all levels ask me about and are struggling to access consistently. That's flow state. You might have heard of it described as being in the zone. It's that magical moment when you're completely locked in. Time slows down, your movements feel automatic, and you're so immersed in what you're doing that everything else kind of fades away. And while it might feel like magic, it's actually not. Flow is real. It's been studied, it's trainable, and it's something we can intentionally build into our training, our mindset, and even our daily routines. That's what today's episode is all about: how to train flow state in sports, performance, and in life. So what is flow state really? Well, let's break it down. The term was coined by a psychologist back in the 1970s. He described it as a state of complete immersion when someone is so engaged in what they're doing that nothing else seems to matter. If you've ever lost track of time while doing something you love, whether it was playing a sport, writing, painting, or even building Legos as a kid, you've had a taste of flow state. It's that blend of deep focus, high engagement, and a feeling of effortlessness, even when you're doing something that's actually hard. When you're in flow, your actions and decisions feel intuitive. You're not second-guessing, you're not stuck in your head. You're just present, performing, being. And while flow can feel rare or random, there are real practical ways we can create the conditions for it. So let's talk about what happens in the brain during flow. Because the science behind flow is actually quite fascinating. And it actually helps explain why it feels so good and how we can train it. When you're in flow, your prefrontal cortex, that part of the brain that controls self-criticism, time tracking, and complex decision making, actually powers down. It's a phenomenon called transient hypofrontality. In other words, your inner critic gets quiet. You also get a boost of brain chemicals like dopamine and neuroprinephrine, which increases focus, motivation, and memory. Some studies even show that the brain moves into theta and alpha wave patterns, those same slow, relaxed rhythms found in meditation and creative states. Research from the Flow Research Collective and even neuroscience expert Andrew Huberman suggests that athletes in flow can perform up to 500% better. You heard that right. Flow also boosts learning thanks to heightened neuroplasticity. Your brain's ability to change and grow. Skills stick faster during flow. So yeah, it's not just a nice feeling, it's a performance amplifier. If you're an athlete or a coach, you've probably experienced this, even if you didn't know it had a name. It's when that goalkeeper is anticipating every pass and reacting before the shot even leaves the striker's foot. Or when a point guard nails three shots in a row and suddenly everything they do feels smooth and automatic. Or a runner hitting that rhythm where their breath, stride, and pace feel like one seamless loop. But here's the important part: flow typically shows up when three key ingredients are in place. The challenge is just outside your comfort zone. Your skills are strong enough to meet it, but just barely, and you're getting clear, immediate feedback on how you're doing. So the good news is we can train the conditions that make flow more likely. Because while flow can happen spontaneously, the more intentional we are, the more often we can access it. So let's start with setting clear goals and getting that immediate feedback. You can't hit a target you can't see. And flow loves clarity. So set specific, measurable goals, not vague ones like play better or focus more. Instead, say complete three successful passes under pressure in the first 10 minutes, or take five confident shots on goal this half. Coaches, design drills that give athletes instant feedback. Things like partner passing circuits, time-based scoring challenges, or pressure-based decision drills. And parents, help your athlete reflect with questions like, what was one thing you were proud of? Or when did you feel most locked in? The second thing here, beyond setting clear goals and immediate feedback, balance challenge and skill. And this is huge. Flow happens in that sweet spot between boredom and anxiety. If it's too easy, you check out. If it's too hard, you shut down. Coaches, this means modifying drills to stretch your players, not break them. Parents, notice if your athlete seems too comfortable or constantly overwhelmed. That's a sign that their challenge skill balance might be off. It's okay for them to feel a little stretched. That's where the growth happens and the flow lives. The third condition here is to eliminate distractions, phones off, music with a purpose, routines that help signal to the brain it's go time. Build rituals into practice or game prep. For example, three deep breaths before stepping onto the field, a focus phrase like one touch at a time, or visualizing a successful play. These rituals help create psychological safety. Your brain knows what's coming and can enter that deeper level of focus. The next condition here is the triangle of state. We talked about this in a previous episode: language, physiology, and focus. Too often we let our mood or our state dictate our posture, our language, and our attention. But in flow training, we flip that. So if you want to access flow, create the state that invites it. Stand tall, that's your physiology. Speak positively to yourself, the language. Focus on what's right in front of you. Of course, that's focus. Say, I'm ready instead of I hope I don't mess up. Focus on the next rep instead of the final score. Control your breath. Slow your heart rate. Take space when needed. These micro shifts add up and they're totally in your control. So let's talk about flow state in everyday life. Flow isn't just for athletes. Flow is for all of us. A musician deep in new composition, a child completely absorbed in Legos, a parent playing catch without checking their phone, a coach fully present during a one-on-one conversation with a player. If you're someone who wants to live with more presence, joy, and intentionality, flow is your pathway. Parents, your ability to be in flow, fully present with your kids. Model something powerful. You're showing them what focused joy looks like. Coaches, when you coach in flow, your players feel it and they'll respond. So here are a few final thoughts. Flow isn't just a lucky feeling that shows up when everything's perfect. It's something you build brick by brick, rep by rep. As a mental performance coach, I help athletes, parents, and teams train for flow, not just with routines, but with mindset shifts, emotional regulation, and environment design. So here's my challenge for you after you listen to this. Where can you carve out time for deep, undistracted, purposeful effort? Whether it's a practice, a creative project, or a moment of connection, that's where your next flow state lives. Thanks so much for listening today. And if this episode resonated with you, send it to a teammate, a coach, or a friend who's ready to lock in at the next level. Until next time, don't forget to subscribe to the podcast, join our Facebook group, send in your stories and feedback. And if you're looking for a mental performance coach or want more information, go to www.becoming my strongerme.com. I can't wait to hear from you.