We are a society that is addicted to distra- [checks phone] … what was I writing  about? To say the least, we need to find our flow so that we can focus on the most important things in our worklife and create the most value for our communities. According to Cal Newport, author of Deep Work and hater of Instagram-induced fake dopamine rewards, our collective addiction to distraction has reached epidemic proportions:

I’ve been frustrated with the conversation surrounding distraction and productivity in modern knowledge work. Everyone wrings their hands, but the lack of action is stunning (I can’t think of any other social movement where there is so much consensus that something harmful is happening and yet so little systemic action taken in response).

Individuals can protect our time and energy by improving our focus, eliminating distraction, and getting in the zone. Here are three ways to find your flow.

How to find your flow

Know yourself

Being in flow (or flow state) is, according to Elaine Houston, “the subjective state in which a person functions at his or her fullest capacity with their attention so focused on a task, that factors such as fatigue and boredom do not interfere; the experience itself is so enjoyable that people will participate for the sheer sake of doing it.” It was popularized by Psychologist Mihaly Csikszentmihalyi and, over the years, neuroscientists have studied the health and performance benefits of being in flow. [TL:DR there are many benefits].

Getting in flow requires us to know ourselves. We need to understand our greatest distractions (for me it is my phone and browser tabs, for others it might be noise) as well as the positive triggers that activate flow state. Whether you prefer absolute stillness or the ambiance of soft jazz, it is critical to know what will enable your flow.

What does this feel like for you? What specific distractions must be eliminated? What type of task is most likely to unlock your flow state?

Create the right conditions

The ‘right’ conditions for flow are different for everyone. For example, as The Leader of the Extroverts, I love background noise. My wife, who is her own person, needs absolute silence to do her best work. Psychology Today’s Christine L. Carter emphasizes how to create the right conditions: “Anything that might distract or tempt you away from your task needs to be taken care of before you drop into The Zone.” Think of yourself as going on a road trip: What will make you pull over before you reach your destination? Will you need to plug your computer in? Get a tissue? Adjust the thermostat? Something as small as an itchy tag on the back of your shirt can weaken your focus if you are tempted to go to the bathroom to cut it off.”

Here is what I do to find my flow: Clear my desk of everything that will distract me (fun fact: being able to see your silenced, notifications-turned-off phone erodes your willpower and steals your brain units). Hide my phone in a cupboard or put it on a shelf behind me. Turn on a headspace playlist (usually one that lasts for the time I want to focus). Put a notebook and a variety of pens on my desk so that I can capture ideas with words and pictures (or just doodle or write haikus if I get stuck). Make a list of anything else I will need to complete my task (maybe open articles or research that I might cite so that I don’t go down a browser-rabbit-hole later). Get water, tea, or coffee (depending on the time of day). Finally, I get super-specific on what exactly I hope to get done because finding flow is about achieving tasks.

What are two or three conditions that you need to feel your flow? How will you build walls that are impenetrable to distraction (some organizations enable folks to literally put “fuck off, I’m flowing” signs at their workspaces)? What skills do you need to build amidst your flow?

Flow follows focus

Last week I led a workshop about flow for other people leaders at BC Pension Corporation. We watched a video of Steven Kotler (not this one, but similar) describing the relationship between flow and optimal performance. He emphasized an important point: finding flow is a task-based experience. This means that being in the zone is more about writing 500 words than it is about taking time to become a better writer.

Humans are built to work for around 90 minutes at a time. At the most. Then we need to take a break and recharge. Consequently, the conditions for flow should include blocks of time in your calendar that allow for uninterrupted focus. Let your calendar rule your life, not your inbox. When we block time to focus on one important thing, we are more likely to complete this task. We also increase the likelihood of getting totally absorbed in the task, too.

If we must focus to unleash flow (and we must), then consider what task will best blend your interest (it must light you up and feed your soul … even if only a little bit) with what needs to be done (it should be something that conjures immediate feedback because it is important enough to share).

What is something important that you can focus on for the next 15 minutes? What will being in flow achieve in terms of this task? How will you get feedback on what gets done?