The Scientific Formula For Creative Flow
It's not as elusive as you think.
Hey there,
Katina here. Today, I want to unpack the concept that first pulled me into the world of Creative Health and really, is at the crux of everything we’re building at Daydreamers: The (elusive, electrifying) Creative Flow State.
Before we dive in today, I just want to say - I see you all. Your thoughtful emails, your deep reflections in the comments, your willingness to engage in this conversation; they mean the world, to me, to us and the movement we’re building.
It’s proof that we’re onto something special here.
I know most newsletters these days are quick bullet points and snappy takes - but honestly, that’s exactly what we’re here to challenge. Creative Health exists to give us all the space to slow down, think more deeply and truly learn as adults. To resist the urge to skim and instead, allow ourselves to sink into something more meaningful.
And, since launching Creative Health a few weeks ago we’ve been on such a journey together. A journey to explore what it really means to live a creatively fulfilling life in a world that often feels burned out, disconnected, and consumed by technology.
So with that, let’s explore the scientific formula behind what makes life worth truly living: Creative flow.
For those of you who’ve been with me since the On Adulting days, you know I’ve spent a long, long time trying to crack the code on what it really means to live a mindful, fulfilling life 😅.
At first, I thought happiness was the key; if I could just capture that fleeting golden orb of light I’d be set forever. Then, I thought maybe the answer was stillness - if I could clear every negative thought and become a walking embodiment of peace, I’d unlock true bliss.
Obviously, none of that worked (🫠).
But here’s what I’ve come to realize: A deeply rewarding life isn’t just an easy one.
It’s not one where we silence our thoughts, avoid the hard stuff and simply just accept the status quo. It’s one that strikes the perfect balance between friction, creativity, and enjoyment.
Creative flow offers us a middle way where we’re not just passively receiving happiness or peace. Instead, it teaches us to step into the effort, the moment, and the ability to feel fully alive.
I don’t know about you, but lately, I’ve been craving more flow in my life - more of that deep, immersive engagement where time disappears, ideas spark effortlessly, and life feels full. Not just ease, relaxation or pure detachment, but the kind of full-bodied engagement in something challenging and exciting.
Here’s the fascinating part: It’s not as elusive as you think. In fact, there’s a scientific formula for accessing it.
So, let’s dive into the science behind the creative flow state - and why the right kind of friction isn’t something to avoid, but the secret component that unlocks your most inspired, fulfilling, and electrifying self.
What is The ‘Flow State’?
I’ll be honest with you: The idea of ‘flow state’ always used to intimidate me.
For a long time, I only heard it from tech bros and productivity hackers trying to squeeze every last drop of efficiency out of their day. I thought it was something you forced to happen or used to answer emails faster.
It wasn’t until grad school when I came across Mihaly Csikszentmihalyi’s early research - and I realized creative flow needed a serious rebrand.
A few weeks ago, we briefly talked about Mihaly’s real motivation for researching flow. He wasn’t chasing productivity hacks; he was searching for what makes life truly worth living. A question much closer to our hearts here at Daydreamers, if I do say so myself.
This key insight led to his discovery of flow - one of the keys to a fulfilling life:
"The best moments in our lives are not the passive, receptive, relaxing times…the best moments usually occur if a person's body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile."
If you’ve never heard the term before, being in flow is a highly engaged mental state where you're deeply immersed in an activity purely for the sake if it.
It's not about clearing your mind or trying to achieve a task on your to do list faster. It's about being so fully absorbed something you’re creating that nothing else matters. Your self-consciousness melts away, time flies and you might even be euphoric.
And, while the flow state is not magic per say, it sure might feel like it.
We’ll talk about the implications on our Creative Health in a bit (they’re profound) but the most fascinating thing to me? Flow acts as a psychological buffer.
That’s because when you're in flow, your prefrontal cortex - the part of your brain responsible for over analyzing and second-guessing - temporarily quiets down. This means less rumination, fewer worst-case-scenario spirals, and more trust in your instincts; the key ingredients for creativity.
Even more that a momentary relief, being in the flow state keeps us engaged in forward momentum - whether that's through experimenting, learning, or innovating. It trains us to focus on progress instead of perfection, making us more adaptable in the face of change. And, people who experience flow regularly report higher happiness and life satisfaction.
Think of it like this: In everyday life, creativity can feel like something we force or struggle to access. But in flow, your innate creativity takes over, and you become the vessel through which it moves.
Instead of thinking about creating, you experience pure creative expression - unfiltered, unblocked, and uninhibited.
While all of this might sound ideal, it might also seem…out of reach. But, Mihaly found that flow is not just something of peak performers and creative geniuses. Everyone can do it.
And, even more, most creative people don’t just stumble into flow - they actively design their lives to experience it more often.
The Scientific Formula For Flow
The secret to getting into the flow state might surprise you: Instead of avoiding challenge, you have to meet it head-on.
This goes for all of us, no matter how comfortable we are with our creativity or not. That’s because flow happens at the perfect moment when the challenge of a task matches your skill level.
Look at how the Flow State works on a graph:
Too easy —> You get bored
Too hard —> You get anxious
Just right —> You’re in flow 🛸
At Daydreamers, we like to say that this perfect blend of challenge and skill is called Creative Friction. It’s what keeps us engaged and moving seamlessly from one action to the next - because creativity is all about forward momentum.
The coolest part about this is that it’s completely unique to every single one of us, and every single creative endeavor we engage in. Our Flow Formula might be different for writing versus painting; ideating versus dancing.
And, we can continuously adjust our individual Flow Formula with time. We just need to find the band of challenge-skill that feels right, right now.
Mihaly found that there are a few additional constraints that underlie the Flow Formula:
Intrinsically motivated: Flow is an autotelic experience. This means that it thrives when you do something because you want to, not because you have to (looking at you productivity hackers). Intrinsic motivation helps you stay immersed in your creativity, no matter what challenges arise.
Clear goals & immediate feedback: You need to know what you’re working toward and be able to gauge progress in real time. This helps you stay engaged, flexible and adjust your actions without conscious analyzing.
Undivided attention: Flow requires undivided attention. It doesn’t need to be for long - it actually only takes about 15 minutes to enter the flow state - but sadly, picking up your phone to check emails in the midst is going to kick you out.
At the end of the day, the flow state teaches us that creativity isn’t about forcing genius - it’s about staying open, exploring new connections, and allowing ideas to flow freely.
Think about a musician improvising a solo without consciously thinking about each note, just feeling the rhythm and letting it flow. Or an artist working on a painting looks up, realizing that what felt like 30 minutes was actually three hours. Or even a dancer completely lost in movement, not worrying about how they look to others.
We all have that inside of us. Where will you find your perfect, unique Flow State this week?
- Katina
Daydreamers’ Co-Founder and Chief Science Officer
Enjoy what you’re reading?
I know this space won’t be for everyone, for those of you who are craving a refuge from the relentless scroll and a place to reconnect with creativity in a deeper way - I’m so grateful you’re here.
At Daydreamers, we’re not just talking about creativity; we’re making it a natural, effortless part of your life. It doesn’t have to be something you have to squeeze into your schedule or put off for “someday.”
And, joining Daydreamers isn’t just about unlocking your own Creative Health - it’s about fueling a movement that keeps these free resources alive for everyone. Because a more creative world is a healthier one 💭✨
Creative Health Protocol 🧠
This newsletter is the what, and the Daydreamers platform is the how - your guide to turning Creative Health insights into real, tangible action. Here’s a peek.
Creative Flow Tracking
What it is: It might seem counterintuitive, but goal-setting and measurement are the key to unlocking the creative flow state. Many of us believe creativity is too spontaneous or unpredictable to track - but research shows that creativity follows patterns when we pay attention to the right signals.
How you can experiment with it: Start small by setting a simple goal - like creating for a set amount of time. Time is an easy, measurable element of creative practice. If you’re feeling adventurous, jot down how you feel before and after a creative session. Remember - flow doesn’t just happen - it’s cultivated. By tracking your experiences, you can spot trends, adjust your approach, and create an environment that naturally invites flow.
At Daydreamers, we’ve taken an analytical approach to creativity since Day One, making it easier than ever to track, measure, and improve your Creative Health. Want to understand your unique creative flow formula? Join us here.
What We’re Loving This Week 🪐
We’re all about simplicity, clarity and depth - so instead of overwhelming you with a random mix of news, here’s one standout idea, read, brand, or project that’s really supporting our Creative Health this week.
Do Not Disturb: Trends In The Offline Space
I’ve been a longtime fan of switching my phone to Airplane Mode (and now, using Do Not Disturb) as a way to reduce the digital noise for years. But, there have been some creative trends in the digital minimalism space have caught our eye at DD: Brick, Lightphone, One Sec. TBH - call me old school, but I just leave my phone in another room while I create with physical tools in the real world.
Tell us in the comments: What do you think - how do you reduce ‘digital clutter’ to help you get into the flow? 🧠
We’re on a mission to reach 100,000 Creative Brains - because Creative Health isn’t just a nice-to-have, it’s essential for our individual and collective well-being. If you’re loving these insights, chances are, someone in your world will too.
Forward this to a friend who could use more creativity, flow, and inspiration in their life. Let’s build a movement where imagination isn’t an afterthought—it’s a way of life.
Today I did some meditative watercoloring thinking it would be the perfect activity to try to tap into a flow state. But… I kinda got bored and after 20 minutes. Taking this as a data point, maybe watercoloring isn’t the right medium for me?