Finding Your Flow: The Science Behind Being "In the Zone"
July, 2025
Have you ever been so absorbed in practice that you forgot about everything else? Lost track of time during a game? Felt like you and your sport became one?
Our very own Christina Mondragon-Schrader who is an elite level rugby player and member of the Chicago Winds women’s football team took the time sharing her experiences competing:
When I’m in the zone, I’m feeling loose, light, locked in. I’m focused on my objective sand visualize my goals in that moment. I’m always planning multiple plays ahead and tuning into the pace of the game. I’m good at understanding what I am in-control of. I enjoy reading the field and helping my teammates make plays. In rugby, I enjoy being the control center, I like setting up plays, ensuring my team is moving forward, and connecting with each player’s ability.In football, I make sure I get a few reps in, compose myself, and focus on my job. One thing I note when I’m in the zone, I feel like I’m just there, not thinking, but reacting and responding. Everything becomes simpler and I move in ways that just work on the field. I sit up straight, keep my hands to my back and wait for my next objective.
What Is Flow, Really?
Flow is that sweet spot where challenge meets skill, where time seems to bend, and where we perform at our best while feeling completely natural. Psychologist Mihaly Csikszentmihalyi first studied this phenomenon and found it's not just about sports—it happens in music, art, work,even conversation. But for those of us in the athletic world, we know it as "being in the zone."
Think about the last time you experienced flow. Maybe you were:
Research theorizes that during flow, our brains actually change. We experience what scientists call "transient hypofrontality"—parts of our prefrontal cortex (the area responsible for self-criticism and overthinking) quiet down. This is why that negative voice in your head disappears when you're in flow.
Csikszentmihalyi identified key characteristics of flow that ring true for any athlete:
The game becomes intrinsically rewarding. You're not just playing for the trophy or the grade—you genuinely love what you're doing.
Clear, achievable goals. Instead of "win the game," it might be "stay with my defender" or "hit this specific spot on the court."
Complete focus. The crowd noise fades. Your phone doesn't exist. There's only you and the task.
Personal control. You feel capable and confident in your abilities.
Loss of self-consciousness. That inner critic goes quiet. You're not worried about looking foolish.
Immediate feedback. You know instantly if that shot felt right or if you made the right move.
Skill-challenge balance. The difficulty matches your ability level perfectly—not too easy, not impossible.
Time distortion. Feeling so focused on the present that you lose track of time passing by.
The beautiful thing about flow is that it's not reserved for elite athletes. Every player, at every level, can experience it. Here's how to create the conditions for flow in your own athletic journey:
Set micro-goals. Instead of "play better," try "complete three good passes in a row" or "maintain proper form for this entire drill." Clear, specific objectives help your mind focus.
Embrace the right challenge. If practice is too easy, you'll get bored. Too hard, and you'll get anxious. Work with your coach to find that sweet spot where you're stretched but not overwhelmed.
Eliminate distractions. Put the phone away. Focus on the process, not the outcome. One play at a time, one rep at a time.
Practice mindfulness. Learn to notice when your mind wanders and gently bring it back to the present moment. This skill transfers beautifully to competition.
Chase activities you genuinely enjoy. Flow happens most easily when we're doing something we love. If you're only playing because others expect it, flow will be elusive.
When Flow Doesn't Mean Perfect Performance
Here's something important that often gets overlooked: being in flow doesn't guarantee you'll win or play your best game statistically. I've seen players in beautiful flow states who still missed shots or made mistakes. That's okay—and it's actually crucial to understand.
Flow is about the experience of performing, not just the results. It's about that feeling of complete engagement, of giving everything you have to the moment. Sometimes the ball doesn't bounce your way. Sometimes the other team is just better that day. But if you can access flow regularly, you'll find more joy in your sport and, paradoxically, better long-term performance.
Beyond the Field
The most exciting part? The skills that create flow in sports transfer everywhere. That ability to focus completely, to stay present under pressure, to find the right balance between challenge and skill—these serve you in school, relationships, and future careers. Working with many clients on both personal and professional goals, I strive to help create focus on where we can build but also enjoy ourselves while doing it.
So whether you're a parent watching from the sidelines, a coach designing practice, or an athlete looking to improve, remember: we're not just chasing wins and losses. We're chasing those moments of complete engagement, where time stops and everything feels possible.
That's where the real magic happens.
What does flow feel like for you? Share your "in the zone" moments—I'd love to hear them.
To Learn More:
Call: 331-457-2020
Email: sports@growwellnessgroup.com
Website: growwellnessgroup.com
References
Csikszentmihalyi, Mihaly. (1990) Flow: The Psychology of Optimal Experience.
Keppler, N. (2024, March 12). Turning on flow means turning off parts of the brain.BrainFacts/SfN.
