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The Science Behind Success: How Flow States Can Revolutionize Your Training and Performance

Writer's picture: Tracey HemphillTracey Hemphill

In the world of competitive sports, where the margins between success and failure are razor-thin, every edge counts. One of the most powerful tools available to athletes seeking that edge is the ability to access Flow States consistently. At Complete Athlete, we work with our athletes to not only improve their physical and mental strength but to access Flow—the state where everything just clicks, performance feels effortless, and time either slows down or speeds up. Flow is more than a peak experience; it's a trainable skill that can transform your training, your competitions, and even your academic performance.


The Importance of Struggle in Flow

A common misconception about Flow is that it's all about ease and comfort. But in reality, struggle is a crucial component of Flow. To get into this state, you need to push yourself outside of your comfort zone—challenging your mind and body to their limits without tipping over into frustration or burnout.

This is where the Challenge-Skills Balance comes in. Flow happens when there’s a delicate balance between the challenge at hand and your skill level. If the challenge is too easy, you’ll become bored and disengaged. If it’s too difficult, you’ll become anxious and overwhelmed. The sweet spot, where Flow occurs, is when you are stretching your skills just enough to meet a meaningful challenge.

In training: Imagine setting your sights on improving your personal best in swimming by small, incremental goals. If you're comfortable at a 2-minute pace for a 200m swim, aim for 1:58, then 1:56, challenging yourself slightly every time. Keep raising the stakes just enough that you need to adapt and improve, but not so much that it feels impossible. The struggle here primes your brain for Flow as it fights to solve the challenge.

In competition: When you step onto the starting block, the same principles apply. You’ve been training your mind and body to face challenges at just the right level of intensity. In that moment, your challenge is competing against the field or hitting a qualifying time. By training with the Challenge-Skills balance in mind, you’re primed to trust your body and let Flow take over, optimizing your performance when it matters most.

Other Flow Triggers in Training

While struggle is a key part of Flow, it’s not the only trigger. Here are a few other Flow triggers that can revolutionize your training:

  1. Clear Goals and Immediate Feedback Knowing exactly what you're trying to achieve—and getting real-time feedback on how you’re doing—are powerful Flow triggers. These allow your brain to focus entirely on the task at hand, keeping distractions at bay.

    In training: Set specific goals for each session. If you're aiming to improve stroke efficiency, break it down into measurable steps. Use tools like heart rate monitors, stroke counters, or time splits to give yourself immediate feedback. The instant you see improvement, your brain is rewarded, which helps sustain your focus and can lead to Flow.

    In competition: As you race, your brain will be able to process the real-time feedback from your competitors and surroundings because you’ve trained with clear goals in mind. If you’re pacing well, you’ll know exactly how to push your final sprint.

  2. Concentration and Deep Focus Flow thrives on undistracted focus. This level of deep concentration allows athletes to tap into their fullest potential.

    In training: Create a distraction-free environment where you can focus on a single aspect of your technique or conditioning. Whether it’s a solo swim or a gym session, use mindfulness techniques to focus only on what you can control. This could mean concentrating on your breath, the feel of the water, or the rhythm of your strokes.

    In competition: This translates into the ability to tune out distractions from the crowd, competitors, or even internal doubts, allowing you to stay locked into the moment. Training your focus helps you be present during the event, trusting the process rather than second-guessing.

  3. Risk-taking and Pushing Boundaries Flow is often found on the edge of discomfort. Taking risks, whether physical, emotional, or tactical, can trigger Flow by engaging your mind in novel ways.

    In training: Try adding variety to your sessions. Whether it’s a new drill, a different pace, or trying an unfamiliar stroke, the brain loves novelty and challenge. This pushes you to explore new limits.

    In competition: The risks taken in training translate to bolder, more confident moves during a race. You might decide to go for a faster turn or stronger push-off because you’ve conditioned yourself to perform well under risky or challenging conditions.


Transferring Flow into Real-World Applications

The benefits of Flow aren’t limited to sports. In fact, Flow can be a game-changer in academics, especially during exam season when athletes must balance study time with intense year-end training.

  • Clear Goals in Study: Just as in sport, setting clear goals in your academic life can trigger Flow. If you’re preparing for exams, break down your study sessions into achievable milestones. Focus on one subject at a time, and get feedback by testing yourself frequently. This mirrors how you set goals for each training session.

  • Deep Focus for Studying: You’ve trained yourself to concentrate deeply during training, and this skill is transferable to academics. Create a study environment free from distractions, where you can dive deep into the material, similar to how you lock into a training session.

  • Challenge-Skills Balance in Learning: Just like in training, aim for the balance between easy review material and more challenging new concepts. Keep stretching your mind just enough so that learning becomes engaging, but not so overwhelming that it leads to burnout.

  • Rest and Recovery: Flow is also about knowing when to take breaks. In both sports and academics, recovery is crucial for peak performance. Schedule short, restorative breaks in your study sessions and in your training to reset your mind and body.


Achieving Year-End Success

As the year draws to a close, athletes are often pulled in multiple directions between the demands of school, training, and competitions. Accessing Flow helps you be more efficient in both arenas. By leveraging these Flow triggers in training and study, you not only optimize your athletic performance but also find more focus and effectiveness in your academics. This is especially crucial during this time of year when both exams and competitions are looming.

At Complete Athlete, we teach athletes how to tap into Flow more consistently and how to carry those skills into all aspects of their lives. By mastering Flow, you can gain an edge in training, succeed in competitions, and excel in your academic endeavors—all while maintaining balance and avoiding burnout.

Flow is not just a state of mind—it’s a science-backed skill you can train and perfect, transforming you into a more focused, high-performing athlete and student.



Unlock Your Flow State and maximize results with the Complete Athlete Program now online! Learn how to consistently access Flow States with our structured, science-based approach. Sign up today to join our online program at your own pace and revolutionize your mindset, training, performance, and academic success!



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Tracey Hemphill

Tel: + 27 083 399 1205

22 Tipuana Drive, Glen Hills

4051

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