Go with the Flow

Small Shifts, Big Impact

Let me be clear—I’m not a productivity guru or a high-powered exec smashing through 12-hour workdays. But, I’ve noticed something. When I tweak certain parts of my day, like waking up early, getting a good breakfast in, and avoiding my phone first thing, my focus shifts.

Suddenly, I’m more on top of things, and it feels like the day flows better. These aren’t drastic changes, but they add up.

That sense of effortless focus is what people like Steven Kotler call “flow”—when you’re so absorbed in what you’re doing that everything just clicks. You’ve probably felt it before: time flies, distractions melt away, and you’re making progress without overthinking it.

But here’s the thing: flow isn’t reserved for athletes or high performers. With a few small changes, you and I can experience it regularly. See links below ⬇️

Flow Isn’t Just for High Performers – We Can All Tap Into It

Flow might sound like something only elite athletes or top-tier professionals experience, but I’ve found that’s not true.

I don’t always operate at the highest level, but when I start my day with intention, I find moments of flow throughout the day. The same could be true for you.

For me, flow doesn’t happen by accident. It’s more about creating the right environment and mindset.

Here are a few things I’ve learned that help me consistently tap into that state where I’m focused and productive, even on days when I’m not feeling particularly ‘on.’

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Practical Step One: Start Your Day Without Your Phone

One of the most impactful changes I’ve made is giving myself a tech-free start. I used to wake up and immediately reach for my phone, scrolling through emails or social media, which, let’s be honest, sets a frantic tone for the day.

Now, I’ve stopped doing that. Instead, I make the first hour of my morning about me and my priorities. I’ll focus on eating a nutrient-rich breakfast, getting organized, and setting my goals for the day.

You don’t need to be rigid about it. Try just 30 minutes without your phone in the morning and see how you feel. The shift in your focus and calmness is almost immediate.

Flow Before Phone: Take just 30 minutes for yourself before checking notifications. Use this time to mentally prepare for the day or start a meaningful task.

Practical Step Two: Build a Routine for Focus

I’m not naturally a morning person, but waking up early has made a huge difference in my ability to get into a flow state. There’s something about those quiet, early hours that makes it easier to focus.

For me, this has been about getting up at 5 a.m. and using that time for tasks that need my undivided attention—whether it’s work or personal growth.

I’m not saying you need to wake up at 5 a.m., but start experimenting with an early routine that works for you.

Maybe it’s waking up an hour earlier or carving out a dedicated time in your day that’s free from distractions. The key is to find uninterrupted focus time when your mind is fresh.

Practical Step Three: Set Clear, Manageable Goals

One thing I’ve noticed about flow is that it’s easier to get into when I’m working toward clear, manageable goals.

For example, instead of tackling a giant project all at once, I break it down into smaller, bite-sized tasks.

It’s less overwhelming, and there’s something rewarding about checking off even the smallest step.

Find a task today that’s slightly challenging but achievable, and set a clear goal. Whether it’s in your work or your fitness routine, push yourself just enough to stay engaged but not so much that you’re frustrated.

For me, this is where flow thrives—finding that balance between challenge and skill.

Goal-Setting for Flow: Break down a larger task into three smaller, manageable steps. Focus on just completing one step at a time. Each completed step builds momentum toward the next.

Practical Step Four: Recognize the Value of Recovery

This might be one of the most overlooked parts of staying productive.

When I first started building these habits, I would push hard all day without thinking about rest or nutrition. But here’s the reality: we’re not machines.

If you’re not recovering, you’re not setting yourself up for long-term success or flow.

Now, I make sure to get good sleep, take breaks when I need them, and eat foods that support my energy levels.

These basic self-care habits make a world of difference in how I feel—and they allow me to return to a flow state more consistently.

Practical Step Five: Stay Curious and Celebrate Small Wins

It’s easy to get caught up in thinking that you need to have some big, breakthrough moment to feel accomplished. But I’ve learned that curiosity and small wins go a long way. I don’t always have a perfect day, but when I finish a task without getting distracted or find myself more energized, I take that as a win.

Start by cultivating curiosity in your day-to-day tasks. What small improvements can you make? How can you approach your work or fitness routine with fresh eyes? When you start seeing each day as an opportunity to get just a little better, flow starts to feel like a natural part of the process.

Stay Curious: Focus on one small win each day—whether it’s completing a task or learning something new—and let that drive your momentum.

Closing: Try It Out for Yourself

I’m still figuring this out myself, but I can tell you from experience that these small changes have made my days smoother and more productive. You don’t have to overhaul your life to tap into flow.

Just try a few of these practical steps: start your day without your phone, create a routine for focus, set manageable goals, make time for recovery, and stay curious.

By making these adjustments, you might find that your day flows a little better—and you’ll likely feel more energized, focused, and accomplished.

Flow isn’t just for elite athletes or high performers; it’s something we can all work toward, one step at a time.

Let’s Chat

If you’re looking to improve your mental clarity, performance, or overall wellness through sport psychology principles, I’d love to help you on your journey. Whether you’re an athlete, a parent, or simply someone looking to get your life back on track, I offer coaching that combines mental performance strategies with real-world, practical advice.

Click the link below ⬇️

Resources

1. Eric Hinman-Movement Memo

2. L-theanine

3. Magnesium 

4. Brian Cain Routines and Habits

5. “Red Light” on Phone

6. 1 Minute Question Newsletter

7. Strength Framework Newsletter

8. The Power Up Newsletter

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