Hack Your Flow: Understanding Flow Cycles, with Steven Kotler | Big Think
Hack Your Flow: Understanding Flow Cycles
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We now know that flow works not like an on-off switch but in a four-part cycle. Understanding these cycles can help you to more often access flow. The parts of the cycle are as follows: struggle, release, flow, and recovery. To hack flow, explains Kotler, you have to learn to struggle better and recover better.
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STEVEN KOTLER:
Steven Kotler is an award-winning journalist, a New York Times bestselling author, and executive director of Flow Research Collective. His books include the non-fiction works The Rise of Superman, Abundance, A Small Furry Prayer, West of Jesus, and the novel The Angle Quickest for Flight. His works have been translated into over 30 languages. His articles have appeared in over 60 publications, including The Atlantic Monthly, Wired, GQ, Popular Science, and Discover.
His latest book, co-authored with tech CEO Peter Diamandis, is Bold: How to Go Big, Create Wealth and Impact the World.
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TRANSCRIPT:
Steven Kotler: Flow Genome Project – what we’ve discovered when people want more flow in their lives, the number one thing we can tell them is that there is a flow cycle. So the old idea about flow was that it was a binary. It was like a light switch. You were either in the zone or you were out of the zone. What we now know is that flow is a four part cycle and you have to move through all four parts of the cycle before you can return to the flow state itself. The neurobiology of the flow cycle and the actual research came out of Herb Benson’s work at Harvard. He kind of laid the foundation for it. But what we’ve discovered is at the front end of the flow state there’s a struggle phase. This is a loading phase. You are loading, then overloading the brain with information. For a baseball player this is learning to swing a bat at a ball. For a writer planning a new book. This is when you’re doing interviews. This is when you’re reading, it’s when you’re diagramming structure and things like that. It’s very unpleasant as a general rule. So even though flow may be the most desirable and pleasant state on earth, the actual flow cycle itself starts with a very unpleasant state known as struggle.
From struggle you move into release. This literally means you want to take your mind off the problem. So what happens in flow is we are trading conscious processing which is slow, has very limited RAM, right, the working memory can only hold about four items at once, and is very energy inefficient. For subconscious processing which his extremely fast and is very energy efficient and has pretty much endless RAM. So to do that you have to move from struggle, you have to let – stop thinking about what you were trying to think about basically. You take your mind off the problem, you go for long walks, gardening works very well, building models works very, very well. Albert Einstein famously used to row a boat into the middle of Lake Geneva and stare at the clouds, right. Once you can take your mind off the problem and, by the way, one of the only things that you can’t do to move through release is watch television. It actually changes your brainwaves in a way that it will block flow. But once you move from release there’s actually underneath the surface neurobiologically there’s a global release of nitric oxide which is a gas of signaling molecules found everywhere in the body. This flushes all the stress hormones out of your system and replaces them with kind of feel good performance enhancing neurochemicals like dopamine and anandamide and serotonin and endorphins which underpin the flow state as well. You’re in the flow state. This is the third stage in the struggle. And on the back end of the flow state there is actually a recovery phase. And this is really, really, really critical. So you go from this amazing high of flow to a very deep low that shows up in recovery. A lot of this is that all those feel good neurochemicals have drained out of your system.
It takes certain vitamins and minerals and sunlight and things like that to rebuild them. So the recovery phase on the back end of the flow state is actually very, very unpleasant as well. And if you really want to hack flow you need to learn how to struggle better and you need to learn how to recover better. And one of the most important things in recovery is you have to – you need some emotional fortitude, some grit…..
To read the transcript, please go to https://bigthink.com/videos/hack-your-flow-understanding-flow-cycles-with-steven-kotler
@dmtdreamz
October 25, 2025 at 6:35 pm
"Flow" can refer to various things, some of the most common meanings include:
In psychology, "flow" refers to a state of optimal experience characterized by complete absorption in a task, resulting in feelings of joy, creativity, and fulfillment.
In physics, "flow" refers to the movement of a fluid, either a liquid or a gas, from one place to another.
In computer science, "flow" often refers to the control flow of a program or a process, meaning the sequence of steps that are executed.
In arts and entertainment, "flow" can refer to a smooth and seamless progression of elements in a piece of music, a film, or other creative work.
@the_real_hislordship
October 25, 2025 at 6:35 pm
Great concepts but gosh his voice is horrible.
What is with Americans and vocal fry?
@andreafuzzi9484
October 25, 2025 at 6:35 pm
feeling connected with TV becoming,choosing channel may keep you enthusiastic and far from depression
@Shreyaagrawal_1657
October 25, 2025 at 6:35 pm
Excellent video! Thankyou
@Hungry_man789
October 25, 2025 at 6:35 pm
Hahhaah. Scientists rephrasing all the ancient teachings and calling it the new science.
All I'm hearing is Esther Hicks…word for word.
I've watched a previous video of his about how its been his mission to wrestle this out of the 'hippies' hands' and place it on 'solid science'
Great work, truly. I just hope they will be more respectful of the 'hippies' who have known and still know better.
@psamson4122
October 25, 2025 at 6:35 pm
I found flow to really help my mental health I was aware of flow but didnt think it would have such a massive impact on my personal well being.
@rajnigupta3187
October 25, 2025 at 6:35 pm
No.
@jadethomaz9064
October 25, 2025 at 6:35 pm
This is what Jesus wanted for us
@7dawid7
October 25, 2025 at 6:35 pm
Does anyone know why it doesn't work with television? Does that mean watching TV or even studying something on a television?
@cocopianodad
October 25, 2025 at 6:35 pm
Flow Cycles:
1. Struggle (overloading the brain with information)
2. Release (take walks, watch TV)
3. Flow state
4. Recovery phase (don't get stressed out that you're not Superman anymore)
@pulse1272
October 25, 2025 at 6:35 pm
Very beautifully explained….👏🏼👏🏼👏🏼👍
@selfelements8037
October 25, 2025 at 6:35 pm
Nitric Oxide.
@bassbooster5527
October 25, 2025 at 6:35 pm
I was playing a video game known as pubg. i was very frustrated because i spent so long playing and couldnt win i remember i took a seep breath and consiouscly focused on my performance. after i defeated a few opponents in the solo match that i joined, i began to feel a kind of calm that i still cannot fully explain. I felt like i knew i would win every engagement with every enemy. shortly after i became calm, i became unnaturally confident. i wasnt running into any enemies at this point in the game but i was still calm and confident. after a while into the match i remember just staring at the screen. I dont remeber blinking, i dont remember thinking about anything for the rest of that match. I honestly mean it when i say it was like my eyes were closed because i dont remember seeing any light from the computer screen. I dont remeber the noise of the game. I felt like i was sitting in the back of a dark and empty space in my brain looking out of my eyelid while my body did everything for me. The best i could describe it is like your body is on auto pilot while your mind pushes you into the backseat. It literally felt like i blacked out but i was completely fine.
i got like 12 kills that game and i completely destroyed every other player i went up against. My health bar never went below about 65% the entire match.
I remember when i defeated the last player out of the intitial 100 players.
Words popped up on the screen and i literally felt myself still staring at the screen not looking at anything in particular my peripheral vision was completely dark and all i could see was square shape of the screen and the light coming from it i wasnt aware of what any of the words said. Then i slightly jolted backwards into my chair like someone had just tapped me on the shoulder waking me up from a nap.
I blinked my eyes because they felt super dry and then i read the screen and it congratulations, winner winner chicken dinner which means i was the last player to survive out of 100 players with 12 kills and couldnt remember any of the kills or where in the game they took place. It took me a while to take control of the intense stare that i had locked onto the screen with. I was surprised the game was over already. i looked to the window and it was broad daylight outside and im thinking to myself what TF just happened. It was completely dark a second ago. I plopped my back againt the back rest of the chair and just sat there thinking about what i had just experienced, and is there a way to replicate it. the first thing that popped into my head was, is this what people mean when they say they are in the “zone”. I had also watched a anime series called kuruko no basketball which showed the same type of experience i had. ecerything goes dark, you have one goal in mind, you get an intense stare, and everything just comes natural. After i google searched how to get in the zone. The person in the video mentioned another more common term called “flow state” and ever since then i have been wanting to know how to get back that place in the back of my mind that forces my body to perform how i imagine myself consistently performing in video games.
I tried to think about what i did that day that led to that but nothing stood out from what i do any other when i am playing. i just try to get to that calm state and it is hard to replicate on purpose. this state of calm was like a transedence or a state of hypnotism or something. You have to experience it for yourself in order to really understand what it feels like. Words CANNOT do it justice. i am determined to learn how to tap into the flow state at will. I look foward to more research about this topic because it literally takes you to the next level.
Edit- i experienced something similar while dancing but i was semi-aware of what i was doing and had some insane creativity spikes but didnt much of it until the experience above happened. i will come back if and when i learn to get into the flow state more consistently
@wick9462
October 25, 2025 at 6:35 pm
Been in flow , it's Hella good
@thebarnacles866
October 25, 2025 at 6:35 pm
So useful to know that we can't be in flow state all the time – got to allow the other phases to happen as well. Thanks for the video!
@saikat93ify
October 25, 2025 at 6:35 pm
I hit flow quite regularly when I am studying or writing or doing programming or meditating.
@effortlessawareness8778
October 25, 2025 at 6:35 pm
Flow State is neurologists term for Zen. They need to give credit where credit is due. Ancient zen monks and buddhists have a procedure to embellish flow state perfectly. you have to allow yourself to act on your first thought so your first thought becomes action either speaking or moving. You are Synchrobizing your thoughts and actions therefore programming yourself To develop your unconscious mind raher than your conscious. At first this leads to outlandish and impulsive behabiour to the point its ridiculous, a fool that persists in his folly becomes wise.
@coolou786ssjgssj5
October 25, 2025 at 6:35 pm
Ultra instinct
@viswavijeta5362
October 25, 2025 at 6:35 pm
Flow is a cycle of four stages you transition through. STER.
@brickogden
October 25, 2025 at 6:35 pm
Sounds like my bipolar.
@enigma5156
October 25, 2025 at 6:35 pm
I find it somewhat similar to the ted talk given by Adam Grant on procrastination.
@aj2291
October 25, 2025 at 6:35 pm
Is all this scientific or just one man’s speculation?
@markjackson785
October 25, 2025 at 6:35 pm
Finding you flow state is phenomenal to achieve.. after long periods of work.. getting it right on your own.. my job is physical and mental… to complete my work in under time and done right is a big adrenalin rush and massive pride.. You know your on point with your flow cycle.
@ehsanika9361
October 25, 2025 at 6:35 pm
Meditate for flow in everything
@fafaphiphi9501
October 25, 2025 at 6:35 pm
this guy bullshits
@sasufreqchann
October 25, 2025 at 6:35 pm
Maybe Stop struggeling and start flowing Like water maybe ?
@ahmedboubaker8514
October 25, 2025 at 6:35 pm
This is mind boggling, litteraly, why i haven't seen this before?
@enantios
October 25, 2025 at 6:35 pm
You're probably thinking of Saranac Lake, not Geneva Lake.
@123idontcareok
October 25, 2025 at 6:35 pm
Big Think will give anybody a mic
@bobthornton8282
October 25, 2025 at 6:35 pm
This guy sounds like he's full of shit. You can look at clouds but you can't look at clouds on a TV screen?
@tepsy1993
October 25, 2025 at 6:35 pm
i need to hack my flow state so its on during my wake cycle and off during sleep. That way, i'm always in flow.
For some reason,this video just put me in flow.
@humanyoda
October 25, 2025 at 6:35 pm
NOW he tells us that one can't be in the flow state often!
Michael Hall teaches how to be brilliant daily.
@SadSinStory
October 25, 2025 at 6:35 pm
i disliked the video because,he said "you can't get in flow state watching tv"
@amanofnoreputation2164
October 25, 2025 at 6:35 pm
So basically, flow is kai-o-ken from DBZ.
@janovesakkestad7097
October 25, 2025 at 6:35 pm
Flowstate is a abstract huge word it causes stress just thinking about it a better word is "Constrol"
@jumpingjack7674
October 25, 2025 at 6:35 pm
Talks a lot , don't say much
@lambusaab
October 25, 2025 at 6:35 pm
"Learn to struggle better"…nice words
@zakzanotti5868
October 25, 2025 at 6:35 pm
I've only just learnt flow through boxing cos at one stage I was untouchable like it was effort less. Then all of a sudden I just crashed and was no were near as good I now understand it
@KY-bq2rc
October 25, 2025 at 6:35 pm
ɷ Heeey Friendsss I Have Founddd Workingg Online Hacck visitttt : – https://t.co/9Ukh5B2EuB
@stuart6478
October 25, 2025 at 6:35 pm
television? what about youtube lol
@spoony01428
October 25, 2025 at 6:35 pm
he says vitains, minerals and sunlight are important for the recovery phase. anyone have any idea what kind of things are useful for this? (apart from 5htp)
@williambaker7181
October 25, 2025 at 6:35 pm
Could there be a link between excessive "flow hacking" and bi-polar or induced pschizophrenia?
@erickfish3077
October 25, 2025 at 6:35 pm
he said that you cant get into the flow state if you watch TV but i was wondering if it can happen if you are playing a shooter game? But he said it cant happen if you watch TV so idk.
@IGlowIFlow
October 25, 2025 at 6:35 pm
who else thought this was about menstrual flow cycle ? lol
@Drinapropriatetouch
October 25, 2025 at 6:35 pm
Having never heard of this flow stuff it has a whiff of pseudoscience about it. Is this legit?
Comments are closed.