Flow State for Amateurs: How to Find That ‘In the Zone’ Feeling

The Power of Flow for Everyday Athletes

In recent years, the term "flow state" has found its way into nearly every corner of the performance and wellness space. From bestselling books and psychology podcasts to Instagram reels and athlete interviews, with the mental side of sports performance being spoken about more and more, the concept of being "in the zone" has gained significant status. 

Influencers talk about flow as the key to peak performance, while high-performance coaches cite it as a foundation for sustainable training and focus. According to Google Trends, interest in "flow state" has steadily climbed since 2020, especially within the worlds of fitness, mindfulness, and productivity. Podcasts like The Huberman Lab and Finding Mastery have explored its science, and elite athletes across sports credit flow as a major factor in their success. Despite all its exposure, flow can still feel elusive, particularly for those who train around their full-time jobs, family commitments, and everyday stress.

Can we all access this optimal flow state?

For amateur athletes juggling jobs, families, and full calendars, finding focus during a workout can feel like a luxury. Yet, the benefits of hitting that mental sweet spot, often called a "flow state", are immense. Flow can lead to better performance, greater enjoyment, and even quicker recovery. But is it accessible to those of us who don’t have professional coaches or countless hours to train?

The answer is yes. Neuroscience has uncovered practical, research-backed strategies to tap into flow, even after a stressful workday. Understanding the mental and physiological foundations of flow can unlock powerful benefits for amateur athletes.

Understanding Flow in the Brain

First described by psychologist Mihaly Csikszentmihalyi in the 1970s, flow is a mental state of complete absorption in an activity (see Mihaly’s 2004 Ted Talk, “Flow, the Secret to Happiness"). In the brain, it's marked by a unique mix of neurochemicals: increased dopamine and norepinephrine (motivation and focus), and decreased prefrontal cortex activity (quietens self-doubt and overthinking) (Dietrich, 2004). 

Athletes in flow report feeling effortlessly focused and in control. Research shows that flow enhances performance, boosts intrinsic motivation, and increases perceived enjoyment of physical activity (Swann et al., 2012).

Why Flow Feels Hard After Work

However, the typical amateur athlete trains after work, when mental resources are depleted. This cognitive fatigue reduces the ability to focus and maintain attention, two key ingredients of flow (Boksem & Tops, 2008). Add work stress, screen fatigue, and decision overload, and getting "in the zone" starts to feel impossible. But neuroscience offers some powerful countermeasures.

The Power of Pre-Workout Rituals

One effective approach is establishing a consistent pre-workout ritual. Rituals act as mental cues that prime the brain for performance. Dan Biggar, a Welsh rugby player caught attention for his unique ‘fidgits’ before kicking, but it’s a ritual and whilst unique, proved effective, he has the best goal-kicking success rate of any player in both the Men's Six Nations and the Men's Rugby World Cup (85.3% and 896.3% respectively). Short, intentional pre-performance routines enhanced focus and reduced anxiety in athletes (Cohn, 1990), this can be applied even for non-elites. Something as simple as changing clothes, listening to the same playlist, or doing breathwork before training can trigger a shift into "performance mode."

Breathing as a Mental Reset

Alongside rituals, breath control plays a key role in shifting mental states. Stress activates the sympathetic nervous system (fight or flight), which can crowd out the calm focus required for flow. Controlled breathing activates the parasympathetic system (rest and digest). 

A 2020 study found that five minutes of diaphragmatic breathing significantly reduced cortisol and improved attention (Ma et al., 2020). 

Practising a breathing pattern such as inhaling for four seconds and exhaling for six seconds, repeated for several minutes, can serve as a mental reset.

Finding the Right Challenge Level

Another way to tap into flow is to train at the right challenge level. Flow requires a balance between skill and difficulty. If a workout is too easy, you get bored. Too hard, and anxiety kicks in. This is known as the "flow channel" (Csikszentmihalyi, 1990). Choosing training sessions with slight progression helps maintain this balance. This could be as simple as ensuring progressive overload with each session. A study in the Journal of Sport & Exercise Psychology found that athletes experienced more flow when tasks felt just outside their comfort zone (Jackson et al., 2001).

Minimising Distractions to Protect Focus

Maintaining attention also means eliminating distractions. Multitasking kills focus. When your brain switches between checking notifications and concentrating on form, it leaks cognitive resources. Neuroscientists have found that task-switching increases mental fatigue and decreases performance efficiency (Rubinstein et al., 2001). A simple strategy to protect focus is putting your phone on airplane mode, or turning it off completely, and treating your workout like an important meeting with your mind and body. 

Feedback Loops That Keep You Engaged

Incorporating feedback loops into training can also support flow. Real-time feedback helps sustain engagement. Whether it’s seeing your pace on a smartwatch or feeling technique improvements in a drill, this loop keeps the brain invested.

Research shows that immediate feedback increases flow by reinforcing the connection between effort and outcome (Peifer et al., 2014). 

Even solo training can include feedback through journaling or tracking workouts, take notes after each rep, set or just post session. This helps create a sense of progression, by recognising what was good or bad, you enable learnings to take into the next set or session..

Making Flow Part of Your Routine

Flow is not reserved for the elite. It’s a state accessible to anyone who structures their workouts with attention, challenge, and intention. By understanding how stress, neurochemistry, and behaviour interact, amateur athletes can make even a post-work training session feel like their best hour of the day.