Mindset and performance
How can mindset influence outcome?
While high-level performance in sport is often seen as the result of hard physical work and dedication, there’s a mental aspect that can make the difference between a good athlete and a great one. You’ve likely heard someone mention they’re “in the flow” when performing a task—whether cognitive or physical. While this term is used more and more to describe moments of high performance, many don’t realize it’s not just a loose description, but a documented psychological phenomenon that occurs when someone is deeply immersed in a task.
What is a flow state?
Flow states were first proposed by Mihály Csíkszentmihályi, a Hungarian-American psychologist. He described them as deeply rewarding, enjoyable, and harmonious states often associated with outstanding, creative, and energizing performances (Schweickle et al., 2017). Flow is characterized by a loss or distortion of time, effortless attention, and a sense that actions are happening automatically. When athletes are performing at their best, they’re likely in a flow state.
How can you influence the chances of a flow state occurring?
The unique thing about a flow state is that you can’t just “turn it on.” It has to occur naturally—usually when the difficulty of the task matches the skill level of the person performing it. In other words, a person enters a flow state by not thinking about entering one. Trying to force it would actually add pressure, which is more aligned with what's called a clutch state—defined as any performance improvement or superior execution under pressure (Otten, 2009). This is also why clutch states are less likely to happen in practice, since the environment is relatively low-stakes, whereas flow is more likely to be experienced during training sessions.
How do you enter a flow state?
To enter flow, certain conditions need to be met—some of which were already mentioned. The task should sit right at the edge of your ability without exceeding it. Your concentration needs to be dialed in, your awareness should merge with your actions, and there should be a strong sense of control over what you're doing. Schweickle et al. (2017) examined how goal setting influenced whether athletes entered flow or clutch states. They found that athletes who focused on open-ended goals—ones they set themselves—and were simply told to “do your best,” had a higher chance of entering flow. For example, a lacrosse player facing a skilled opponent may become immersed in scanning the field, moving the ball, and creating openings rather than fixating on scoring. This process orientation supports deep engagement and flow.
How do you enter a clutch state?
As mentioned earlier, clutch states happen in high-pressure situations—where there’s not just a desire to perform well, but a need to. This is where specific, outcome-focused goals are more likely to help an athlete get into a clutch state. For example, think about an Olympic weightlifter. They’ve just missed their first two snatch attempts at 87kg. Now, they might tell themselves they need to make this third attempt, or they’ll be out of medal contention. This is a high-pressure environment, with a specific and challenging goal that must be performed on command.
Conclusion
Flow and clutch states are constantly happening—whether you realize it or not. And while they aren’t easy to enter, they can be leveraged by focusing on the right cues and setting the right kind of goals. Try applying this in your own training and see what happens.
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