I remember one game in particular at the University of Florida when I knew I was in the Flow State.
It was a rivalry match, and I was absolutely locked in. We needed the three points, and I was going to do everything in my power to make sure we didn’t leave with anything less. By halftime, the game was tied 0–0. It was a battle. I was sticking every tackle I could, getting shots on goal, putting crosses in the box, whatever it took to help my team win.
Around the 60th minute, my teammate scored an absolute beauty to put us ahead. But the excitement didn’t last long… our rivals equalized ten minutes later.
What I remember most is how I felt from the 70th minute on. I was in the Flow State. Everything went quiet. The noise faded. I focused on one thing: win this game.
With less than ten minutes to go, I got fed a ball just outside the penalty box and I put it away.
Game winner. Three points secured. That feeling? Unmatched.
What Is Flow, Really?
The Flow State is a mental space where athletes perform at their absolute best. If I had to describe how it feels for me, I’d say it’s when everything slows down. The crowd, the ref, your opponents… it all fades into the background.
It’s just me and the moment.
I’m not thinking. I’m just doing. Fully present. Fully focused.
Flow isn’t magic, luck, or something random. It’s a skill, and like any skill, it can be practiced, trained, and triggered.
Why Do Athletes Struggle to Find Flow?
Getting into Flow isn’t easy, and that’s what makes it special.
There are more distractions than ever:
- Our phones are the biggest one.
- Pressure from coaches, fans, or even ourselves.
- Worrying about how others see us.
When your attention is split between external validation and internal pressure, it becomes almost impossible to enter Flow.
But there’s a solution: build a system. A repeatable, intentional game day routine designed to activate the triggers of Flow.
The Flow State Triggers: What Turns It On?
Flow researcher Steven Kotler and others have identified several flow triggers—conditions that help the brain shift into Flow. The most important ones for athletes include:
- Passion/Purpose
- Risk
- Novelty
- Complexity
- Unpredictability
- Deep embodiment
- Immediate feedback
- Clear goals
- Challenge/Skill ratio
- Creativity & pattern recognition
These might seem abstract at first, but here’s the good news: each one can be activated with action.
| Trigger | Action You Can Take |
| Passion / Purpose | Set your game day why. Say it aloud or write it. Example: “I’m here to lead” or “I play for my younger self.” |
| Risk | Set a bold challenge for yourself—e.g., take on defenders 1v1, lead vocally, or shoot when you normally wouldn’t. |
| Novelty | Say a new affirmation, or switch up part of your routine to stimulate alertness. |
| Complexity | Focus on the roles in your position—e.g., pressing + communication + movement off the ball. |
| Unpredictability | Embrace chaos. Say: “Whatever happens, I’ll adapt.” Visualize game-day curveballs. |
| Deep Embodiment | Fully engage your body pre-game with dynamic warm-ups + breathwork + feeling the ball at your feet. |
| Immediate Feedback | Pay close attention to your touch, decisions, and reactions. Ask for real-time cues from teammates or coaches. |
| Clear Goals | Write down 2–3 process-based goals (not outcome-based). Example: “Press hard after every turnover.” |
| Challenge/Skill Ratio | Find the sweet spot. If the opponent is weak, raise your personal standards. If they’re strong, narrow your focus. |
| Creativity/Pattern Recognition | Watch short clips or mentally visualize patterns, then be open to improvisation in-game. |
My Game Day Flow Framework (What I Personally Use)
Morning:
- Hydrate right after waking up
- Positive self-talk/affirmations
- No phone for the first 30 minutes of my day
Mid-day:
- Journal my 2–3 SMART goals
- Light walk to activate the body
- Watch quick film clips to prime for patterns
Pre-game:
- Music that gets me hyped up
- Visualization (replaying past success + what I want to create today)
- No texting or “doom-scrolling”
In-game:
- Use a focus anchor. (Mine: “What’s Next.”) Say it when I feel distracted.
Post-game:
- Reflect without judgment
- Review goals
- Write one thing I learned or want to carry forward
Final Thoughts: Flow Is Earned, Not Found
Flow isn’t something you wait around for, it’s something you work toward.
It comes from designing your environment, committing to your preparation, and staying consistent.
Everyone’s Flow formula is different. Some of my teammates like to read before a game. Some dance it out. Others meditate.
What matters is that once you find what works, you commit to it. That’s how you unlock the version of yourself that shows up when it matters most.
That’s Flow.