Tag Archives: psychology

What do hula-hoopers, big-wave surfers and composers have in common? A state of “flow”

19 Mar

270333_4710143305586_564870044_nFor those of you who do follow my blog, you may have realized I’m a pretty big hoop enthusiast, who also enjoys an everyday runner’s high.

 Although the physical benefits of running and spinning a circle on various parts of my body may seem obvious, it’s the mental state I’m in when I go on a 5-mile run, or do a freestyle hoop-dance to a 10-track playlist that brings me back after a long workday.

The constant to-do list engrained in my brain melts away, and in that moment, I am only thinking of the task at hand.

This mental state, coined by psychologist Mihaly Csikszentmihalyi, is called “flow.” In short, flow means being completely engaged in a present moment, enjoying that action and letting all other stressors stay in the back of your mind. This state can be achieved by countless activities: playing chess, writing music, skateboarding, painting, and the list goes on. The main point is that the motivation to do these activities must come from within yourself.  But in order to enter this mental state of flow there are several components that must be met:

  1. The activity must have clear goals and objectives.
  2. The task must have clear and immediate feedback.
  3. One must have a good balance between the perceived challenges of the task and their perceived skills. A task too difficult may cause frustration.

Mihaly Csikszentmihalyi credited more satisfactory lives to those who regularly entered the state of flow.

In this digital age of constant distraction, entering a state of flow is becoming ever more difficult. Looking back, I think in my early writing days circa 1996, I would enter a state of flow while writing—in my Lisa Frank journal– what I had for dinner that night. I just loved the act of writing and putting my feelings physically on paper. But, with Facebook now giving noise notifications, writing has become one of my tasks that I flip through while reading email or sending a Tweet. Perhaps I need to go back to the pencil and paper (if I did this blog post may have been half of the length.)

When flow is achieved , productivity, awareness and learning all come more easily.  For this reason, Stephen Kotler, Jamie Wheal, and their team have started an initiative called the “Flow Genome Project.” Their project aims to map the genome of flow by the year 2020, and to discover how to reverse-engineer flow states. They credit the Montessori school movement with creating effective learning environments which incorporate elements of flow such by using “a prepared environment, auto-didactic materials, and multi-sensory progressive challenges, according to their website.”

“In training bodies and brains, and verifying our findings objectively, we will end up with a more precise and nuanced understanding of what peak performance looks like and feels like and be able to apply this knowledge directly to our lives and work in the world,” they conclude.

This similar idea is even making its way to local (for me, Florida) flow enthusiasts. Casandra Tannenbaum is launching a project called the Flow Arts Movement, which will bring flow arts such as hula hooping, poi spinning, juggling and the like to teach science lessons in areas such as kinetic energy.

“It is primarily focused on education, and cultivating a model for bringing flow arts into K-12 and afterschool classrooms as arts enrichment, integrated into any of the major curricular areas of formalized education,” Tannenbaum said.  “We are also spreading the model of family friendly, publicly accessible flow festivals to cities and communities throughout the states.”

Tannenbaum started hula hooping in 2001, she fell in love with how the activity made her feel, although she didn’t know the scientific term for it and began teaching and spreading the hoop trend throughout Florida, and is the organizer of an annual festival called Florida Flow Fest.

“Flow is winking at God,” Tannenbaum said. “It’s like a full body mind high, earth, the sun and stars, and all the planets aligned to give you exactly what you want, which is nothing more than the most clear and undiluted presence in the moment-to-moment chaotic dance of universal energy and light which is us, exactly, unrestrained and beautifully loving.”

So, a state of flow may be easier to achieve when you’re doing an activity which requires full focus, such as big wave surfing, where distraction could result in a wipeout. The same goes with all extreme sports which all require the athlete to be totally immersed in this state. Hoop dance is also one of these activities, because in order to create a seamless dance while manipulating an object takes complete concentration as well.  In short, because of this mental state that I enter while distance running or hula hooping, I use these activities to be a sort of meditation of sorts. These activities pull me away from my normal brain, which sometimes reflects an Internet browser page with too many open tabs.

This mental state can be entered during any activity, given the right conditions.

If an activity (yes, even writing on a deadline) meets these requirements, it is possible to enter this mental state as long as you are only focusing on that one task. (So having Facebook and Twitter open while writing a work report or research paper may inhibit flow). There are several benefits of flow to take into consideration:

Benefits of flow:

  1. Time passes quickly (Time flies when you’re having fun, or just really concentrated on one thing)
  2. What you’re doing feels important (mainly because you initiated the act)
  3. You’re not self-conscious
  4. Action and awareness comes together
  5. You feel in control (contrary to feeling stressed and not in control)
  6. Your mind feels rewarded.

“Enjoyment appears at the boundary between boredom and anxiety, when the challenges are just balanced with the person’s capacity to act, ” Mihaly Csikszentmihalyi says in his book on the subject, Flow: The Psychology of Optimal Experience.

Check out more articles on the psychology of flow!

 

http://www.psychologytoday.com/articles/199707/finding-flow

http://opinionator.blogs.nytimes.com/2013/04/19/the-music-of-flow/

http://www.flowgenomeproject.co/x-prize-of-flow/

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UF psychologist offers tips for sticking to your New Year’s resolution

16 Jan
Rachael Holt is a sophomore majoring in journalism at the University of Florida. Her interest in sleep medicine comes from her father who is the director of a sleep clinic in her hometown of Tallahassee, Fla. Rachael is passionate about writing and hopes to use her communication skills to  become a teacher one day.

Rachael Holt is a sophomore majoring in journalism at the University of Florida. Her interest in sleep medicine comes from her father who is the director of a sleep clinic in her hometown of Tallahassee, Fla. Rachael is passionate about writing and hopes to use her communication skills to become a teacher one day.

Don’t be one of the 92 percent of Americans who give up, it only takes 3 weeks to make something a habit!

Editor’s note: This is part of a series of contributing bloggers beginning their careers as journalists/public relations professionals at the University of Florida. Please see my earlier post about getting journalists excited about science writing early on.

By:Rachael Holt

GAINESVILLE—Each new year, 45 percent of Americans resolve to break old habits and establish new ones, according to research by the University of Scranton. Creating a routine is never easy, whether it’s honing study skills or losing weight, yet only 8 percent of Americans call their New Year’s resolutions a success.

University of Florida students and Alvin Lawrence Jr., psychologist and clinical assistant professor of the UF Counseling and Wellness Center, offer tips to those who may be struggling.

When forming a new pattern, make the change in increments, Lawrence said. Some people do better with drastic changes, but not everyone can quit cold turkey. Think of what has worked for you in the past.

“I’m a big believer in some is better than none,” Lawrence said.

Stacy Fistel, communication sciences and disorders junior, favors a drastic change for her New Year’s resolution. Fistel is determined to do yoga every day of 2014 after she took her first class on vacation during winter break.

Fistel is partial to the Vinyasa classes at the UF Southwest Recreation Center and said if she can’t make it to the gym, she finds time to stretch in her apartment.

Adam Fox, fitness supervisor at the UF Southwest Recreation Center, said that making a schedule is what keeps him motivated. That, and the three alarms he sets to get up and work out at 6 a.m.

“Creating a new habit is hard because you’re breaking an old habit,” Fox said.

Students that skip a day of working out tend to overexert themselves to make up for lost time, Fox said. It is better to cut the workout short and make your focus getting back on schedule.

Losing weight was ranked the top resolution for 2014 in the US study.

For those trying to drop those extra pounds, skipping desert may not be so easy. Go for a walk during the extra minutes after dinner when chocolate seems most seductive.

“When you’re trying to break a habit, I always encourage people to think about what you’re going to do instead,” Lawrence said.

It is important to fill the empty space with constructive action.

Lawrence estimates the average time to form a habit is three weeks.

If you find yourself struggling with a new resolution, remember: don’t sweat the small stuff. Find what motivates you, make a schedule and stick to it.

“Just get out of bed and do it anyways,” Fox said.

What do hula-hoopers, big-wave surfers and composers have in common? A state of “flow”

21 May
Hula hooping is just one of the many activities that can be used to enter a mental state of "flow". (From left to right: Rebecca Burton, Rachel Hojnacki, Heather Parker)

Hula hooping is just one of the many activities that can be used to enter a mental state of “flow”. (From left to right: Rebecca Burton, Rachel Hojnacki, Heather Parker)

For those of you who do follow my blog, you may have realized I’m a pretty big hoop enthusiast, who also enjoys an everyday runner’s high.

 Although the physical benefits of running and spinning a circle on various parts of my body may seem obvious, it’s the mental state I’m in when I go on a 5-mile run, or do a freestyle hoop-dance to a 10-track playlist that brings me back after a long workday.

The constant to-do list engrained in my brain melts away, and in that moment, I am only thinking of the task at hand.

This mental state, coined by psychologist Mihaly Csikszentmihalyi, is called “flow.” In short, flow means being completely engaged in a present moment, enjoying that action and letting all other stressors stay in the back of your mind. This state can be achieved by countless activities: playing chess, writing music, skateboarding, painting, and the list goes on. The main point is that the motivation to do these activities must come from within yourself.  But in order to enter this mental state of flow there are several components that must be met:

  1. The activity must have clear goals and objectives.
  2. The task must have clear and immediate feedback.
  3. One must have a good balance between the perceived challenges of the task and their perceived skills. A task too difficult may cause frustration.

Mihaly Csikszentmihalyi credited more satisfactory lives to those who regularly entered the state of flow.

In this digital age of constant distraction, entering a state of flow is becoming ever more difficult. Looking back, I think in my early writing days circa 1996, I would enter a state of flow while writing—in my Lisa Frank journal– what I had for dinner that night. I just loved the act of writing and putting my feelings physically on paper. But, with Facebook now giving noise notifications, writing has become one of my tasks that I flip through while reading email or sending a Tweet. Perhaps I need to go back to the pencil and paper (if I did this blog post may have been half of the length.)

When flow is achieved , productivity, awareness and learning all come more easily.  For this reason, Stephen Kotler, Jamie Wheal, and their team have started an initiative called the “Flow Genome Project.” Their project aims to map the genome of flow by the year 2020, and to discover how to reverse-engineer flow states. They credit the Montessori school movement with creating effective learning environments which incorporate elements of flow such by using “a prepared environment, auto-didactic materials, and multi-sensory progressive challenges, according to their website.”

“In training bodies and brains, and verifying our findings objectively, we will end up with a more precise and nuanced understanding of what peak performance looks like and feels like and be able to apply this knowledge directly to our lives and work in the world,” they conclude.

This similar idea is even making its way to local (for me, Florida) flow enthusiasts. Casandra Tannenbaum is launching a project called the Flow Arts Movement, which will bring flow arts such as hula hooping, poi spinning, juggling and the like to teach science lessons in areas such as kinetic energy.

“It is primarily focused on education, and cultivating a model for bringing flow arts into K-12 and afterschool classrooms as arts enrichment, integrated into any of the major curricular areas of formalized education,” Tannenbaum said.  “We are also spreading the model of family friendly, publicly accessible flow festivals to cities and communities throughout the states.”

Tannenbaum started hula hooping in 2001, she fell in love with how the activity made her feel, although she didn’t know the scientific term for it and began teaching and spreading the hoop trend throughout Florida, and is the organizer of an annual festival called Florida Flow Fest.

“Flow is winking at God,” Tannenbaum said. “It’s like a full body mind high, earth, the sun and stars, and all the planets aligned to give you exactly what you want, which is nothing more than the most clear and undiluted presence in the moment-to-moment chaotic dance of universal energy and light which is us, exactly, unrestrained and beautifully loving.”

So, a state of flow may be easier to achieve when you’re doing an activity which requires full focus, such as big wave surfing, where distraction could result in a wipeout. The same goes with all extreme sports which all require the athlete to be totally immersed in this state. Hoop dance is also one of these activities, because in order to create a seamless dance while manipulating an object takes complete concentration as well.  In short, because of this mental state that I enter while distance running or hula hooping, I use these activities to be a sort of meditation of sorts. These activities pull me away from my normal brain, which sometimes reflects an Internet browser page with too many open tabs.

This mental state can be entered during any activity, given the right conditions.

If an activity (yes, even writing on a deadline) meets these requirements, it is possible to enter this mental state as long as you are only focusing on that one task. (So having Facebook and Twitter open while writing a work report or research paper may inhibit flow). There are several benefits of flow to take into consideration:

Benefits of flow:

  1. Time passes quickly (Time flies when you’re having fun, or just really concentrated on one thing)
  2. What you’re doing feels important (mainly because you initiated the act)
  3. You’re not self-conscious
  4. Action and awareness comes together
  5. You feel in control (contrary to feeling stressed and not in control)
  6. Your mind feels rewarded.

“Enjoyment appears at the boundary between boredom and anxiety, when the challenges are just balanced with the person’s capacity to act, ” Mihaly Csikszentmihalyi says in his book on the subject, Flow: The Psychology of Optimal Experience.

Check out more articles on the psychology of flow!

 

http://www.psychologytoday.com/articles/199707/finding-flow

http://opinionator.blogs.nytimes.com/2013/04/19/the-music-of-flow/

http://www.flowgenomeproject.co/x-prize-of-flow/