The Four Phases of the Flow Cycle

How understanding the process will maximize performance and engagement in the activities that are important to you

by Jason Haller

The Flow Cycle

The earliest research on peak experiences or “flow” considered it as a binary, like a light switch that was either on or off. We now know flow is part of a cyclical process. If flow triggers and hacks are part of the tool kit used to create flow, the cycle is the map or blueprint that can help guide us through the process. Some level of self-awareness is required, but if you can understand where you are in the flow cycle, you’ll know what to expect and what to do next. Knowing what to do can help minimize the less enjoyable aspects of the flow cycle and maximize our performance and engagement in the activities that are important to us.

There are four phases in the flow cycle: Struggle, Release, Flow and Recover. This cycle can happen at different scales depending on the task it’s being applied to. Writing a book, for example, will likely involve weeks of struggle to load up on information before you begin writing. On the other hand, a daily reporter may only have the morning to load up on the news, a lunch break to release, and the afternoon to reach a flow state and get their article written. So don’t get bogged down by the details; use this concept as a guide rather than strict dogma.

The flow cycle begins with struggle. This is the loading, learning, and skill acquisition phase. It should feel frustrating as the intent is to overload your brain with new information to synthesize, challenging skills to learn, or a problem that needs solving. Cortisol and norepinephrine dominate your physiology during this phase, contributing to the unpleasant experience and the heightened attentiveness required to absorb the necessary information.

Frustration typically feels like you’re doing something wrong, but this is probably a good thing in the context of flow. It means you are successfully loading up on information or skills that you can apply during the flow state later on. The key is to understand what to do next to continue progressing through the flow cycle rather than remaining in an eternal struggle phase.

Release is the bridge between struggle and flow. If struggle was a phase where you couldn’t take your mind off of the problem, release is the phase where you intentionally do just that. Going for a long walk is a perfect way to get away from the struggle and prep for flow. The main characteristic of release is to perform low-grade physical activity or something tactile that requires some focus. This helps get your conscious mind off of the problem and offload that responsibility to your subconscious, where you have significantly more processing power. Try to resist the urge to obsess over your work when going through the release phase.

Additionally, according to Dr. Herbert Benson, nitric oxide is released, flushing out stress hormones and shifting to physiology more conducive to flow. You’ll typically feel that your lungs have opened up, and you can breathe better if you’ve successfully transitioned from struggle into release, thanks to the nitric oxide. A midday walk works great to clear your mind and prepare for a productive afternoon. Once you’ve cleared the path, you’re ready to flow.

Flow is where it all comes together. You are full of feel-good neurochemistry and all the information that has been marinating in your subconscious is ready for use. Check out our previous blog here for a more detailed look at flow.

One thing to keep in mind about flow is how biologically expensive it is. The longer you stay in flow, the longer it will take to recover from flow. So while it may feel fantastic at the time, it can be a good habit to show some self-control and pull yourself out of flow before you get too drained and need multiple days to recover.

Recovery is the final stage of the flow cycle. This is where you rebuild the neurochemistry required to feel good, motivated, and energized. Active recovery techniques speed up this process and help prevent burnout. People who tend to lead high-performance lifestyles have some form of daily recovery habit. The hangover rule applies here. If you’re feeling down or lacking motivation, try not to take it too seriously. Instead, consider this as a sign that you need to recover. A walk outside in the sunshine, a warm bath, or a sauna session may seem like useless things to spend time on at first glance. Still, these can be integral pieces of the high-performance cycle that help recharge mental and physical energy and build resilience to burnout.

You can’t perpetually live in the flow state, but you can certainly spend a lot of time struggling. Unfortunately, most people today are stuck in a repeating struggle phase, with either no time to or awareness of how to release or recover correctly. You can try to promote a better chance of achieving flow by scheduling time to step away and clear your mind with a walk or something similar when you are feeling stuck.

Another issue that blocks many people from moving past the struggle phase is technology. Scrolling activities and stimulus-rich screen time, for example, send us straight back into struggle as our brains perceive new information and problems to process. This constant resetting of the struggle phase means most of us are never reaching our highest levels of performance. Still, more importantly, we are never reaching the feel-good part of the cycle, which is critical for enjoyment, engagement, and achieving peak performance in everything we do.

Here are some ways to recognize where you are in the cycle and how to move through it gracefully:

Struggle: If you’re feeling overwhelmed, stuck, anxious, or frustrated, you’re likely in the struggle phase and could potentially benefit from: a walk outside, some gentle exercise, or something more tactile like gardening or household chores to help get your mind off of the problem.

Release: Release means not loading up on new information. Leave the phone in your pocket, turn off the TV, and when you start feeling better and breathing deeper, you’re ready to get back to your main task and perform at a high level. Finding a consistent activity that can fulfill this will be somewhat personal to your environment and schedule, so get creative if you need to.

Flow: You’re in the zone, you’re sharp, you’re motivated and crushing it. This is the reward for letting your body and mind take a step back during release, but if you want to be in the zone regularly, try not to overdo it. Scheduling distraction-free flow blocks and setting timers can help prevent you from completely draining your feel-good neurochemicals. A great way to pull yourself out of flow is to watch some tv.

Recover: You’re feeling tired, uninspired, perhaps doubting yourself and your accomplishments. This is normal; rather than bury yourself in self-destructive behaviors like eating ice cream or drinking alcohol, try some active recovery first and see if that helps. Things like a walk outside, sauna, cold showers or warm baths, yoga, meditation, massage, laughing with friends, and quality sleep are all great ways to speed up recovery and restore the neurochemistry required to feel good and perform well.

For more information about flow, please visit the Flow Genome Project. You can also follow this topic on our social channels using the hashtag #flowcabularyfriday. Each week, we focus on one term within the flow framework and how it can improve your performance at work. Please contact us for more information about Five to Flow’s solutions that increase intrinsic motivation, flow, and business health.