There’s something unmistakable about a flow state—that immersive, almost euphoric zone where time dissolves, distractions disappear, and creative energy surges. Whether you’ve hit this sweet spot while painting, running, writing, or working, it’s one of the most sought-after mental states in both creativity and performance circles.

But according to new research, the ability to slip into flow isn’t just a matter of inspiration; it’s deeply connected to mastery and practice.

What the Jazz Masters Taught Us

A team at Drexel University studied jazz musicians of varying experience levels and analyzed their brain activity during improvisation. The results were clear: more experienced musicians not only entered flow states more easily, but their brains showed a unique pattern, with reduced activity in regions associated with executive control.

In simple terms: their practice gave them permission to let go.

Once technical proficiency was deeply ingrained, these musicians were able to downshift from conscious control to embodied trust. That’s when the real magic of flow kicked in.

Flow Is Earned

This research reinforces what many of us suspect: while flow feels spontaneous, it’s often the product of consistent, deliberate practice. The repetition trains the body and mind to execute without micromanagement.

Researcher John Kounios, PhD, put it simply: “If you want to stream ideas fluently, then keep working on those musical scales, physics problems, or whatever else you want to do creatively. But then, try letting go.”

Flow and Performance Longevity

Flow states aren’t just feel-good moments, they’re a key ingredient in long-term performance and well-being. A 2022 study published in Frontiers in Psychology found that both elite athletes and musicians who regularly experience flow report higher levels of satisfaction, focus, and mental resilience.

Researchers noted that flow boosts self-regulation and helps performers stay adaptable and emotionally balanced—two non-negotiables for longevity and peak performance at any age.

Here are 7 ways to nurture flow state. 

Longevity is about more than just physical health, it’s about staying immersed and creatively alive. So, how do you prime yourself for more flow? Here are some research-backed ways to get in the flow.

• Commit to the reps. The Drexel jazz study backs it up: practice leads to automaticity, freeing the brain for flow. Think “train, then trust.”
• Lower the stakes. Neuroscientist Judson Brewer’s research on flow shows that self-judgment kills creativity. Be curious, not critical, to break out of overthinking and into the zone.
• Tinker with challenge-skill balance. Research shows that flow emerges when skill and challenge meet at just the right edge. Push your abilities without tipping into overwhelm.
• Design your environment for immersion. Flow likes clean slates—clear your space and remove friction.
• Set clear goals. Brewer notes that clarity channels attention and minimizes internal distractions. Define the "why" behind your task before you begin.
• Look for immediate feedback. Small course corrections fuel flow. Whether it's visual, verbal, or internal cues, tune into the signals that guide your next move.
• Practice letting go. We can get excited when we're in flow, wanting to hold on to it for longer. Brewer’s work reminds us: when you notice a craving to control the situation, take a breath, and let the moment unfold.

Whether you're picking up an instrument, lacing up your running shoes, or diving into a creative project, remember: mastery opens the door, but practice and presence keeps you there. The more we practice, the more we invite those transcendent moments where effort dissolves into ease—and where we remember why we love the work in the first place.