Know how to Get in the Zone: Skill, Challenge and Motivation

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Flow, or “in the zone”, is a psychological experience that can be an asset to our growth. Many would think that being “in the zone” applies to only sports, but it happens to us more often than we realise, whether we notice it or not. Classically, a tennis game involving two equally skilled players would involve flow, whereby each pit individual skills against the challenges posed by the other, each holds clear goals to win the match, and each enjoys the game. Putting this experience in your context, in the past week, have you done an activity with a feeling of energised focus, full involvement and enjoyment? If you have, then you have contacted flow. This post will discuss flow as an asset to growth and how you can access flow states with precision.


Key Notes:

  1. The Benefits of Flow
  2. The Flow Experience – Skills, Challenge, Motivation & Attention
  3. The 7 Flow Conditions

The Benefits of Flow

I choose to talk about flow because it has strong relevance with my work. At some part of the coaching process, I will certainly work with my client to create more flow experiences, which is integral to the change process. Flow immediately immerses my clients in valued-driven activities that they can easily commit to. Flow activities present challenges to the clients in a way that matches their abilities and interests. Hence, when clients detect dysfunctional thoughts and feelings that can debilitating to them (e.g., this is completely hopeless [depressive], there is just too much going on for me to even think [anxious]), entering flow is a diversion strategy at its finest. Entering flow is a whole-sensory behaviour that leaves little “bandwidth” for the client to entertain thoughts and feelings that have negative value to them, breaking that psychological reflex to spiral downwards.

Other than using this flow experience to enter optimal functioning states, research has shown that contacting flow on a frequent basis has been associated with increases in:

  • General life satisfaction and positive feelings
  • Self-efficacy and confidence
  • Creativity, performance and accomplishments
  • Resilience and coping
  • Motivation
  • Personal growth and flourishing

Knowing that flow is an enhancer to our living experience, let us understand the conditions to better access this state and reap its benefits.


The Flow Experience

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The flow model primarily consists of the balance between perceived personal skill and perceived challenge, with an undercurrent of attention and motivation.

Perceived skills relates to the ability, self mastery and confidence to complete the tasks. Perceived challenges relate to the demand of the goals set ahead. When we have high skills, aiming for goals set at a high margin, when accompanied with absolute focus and motivation, this optimal experience will generate a process of growth, regardless of the outcome. The importance of the flow experience is that once we enter this optimal experience, the process itself is already the reward, as we exercise our self-mastery to attempt a worthy challenge. If we succeed against the challenge, it is furthermore an icing on the cake.
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When skills mismatch challenge, there will be  other possible experiences that are less optimal. Generally, when challenge exceeds skills, the feeling of less than adequate usually arises; when skills exceed challenge, we slowly disengage from the experience.

The 7 Flow Conditions

The optimal flow condition is likely to be achieved when the following conditions are met (Schaffer, 2013):

  1. Knowing what to do
  2. Knowing how to do it
  3. Knowing how well you are doing
  4. Knowing where to go (if navigation is involved)
  5. High perceived challenges
  6. High perceived skills
  7. Freedom from distractions

Flow is an experience that revolves around how our self-mastery interacts with the demands placed on us, and how we cognitively engage with this challenge. When the conditions are all met, and when flow is frequently contacted, our lives will naturally be filled with meaning and opportunities for growth. As a personal experiment, try to test this out in your own life.

Schaffer, Owen (2013), Crafting Fun User Experiences: A Method to Facilitate Flow

Original writings by The Realist, inspired by encounters in professional work in life coaching, physical therapy and PhD research.

How to Cultivate Emotional Intimacy? Correct the “4 Horsemen” in Relationships.

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The positive signs of a consummate relationship are: intimacy, passion and commitment, as mentioned in our previous post. Also mentioned in the article:

Like the Circle of Security with a child, an intimate relationship should have the Secure Base where each can explore and venture the world, and come back at the end of the day into a Safe Haven to recharge and gather strength.

Emotional intimacy is the shared psychological experience most encountered by the couple on a daily basis. It is the space where the couple share how their days went, the troubles they had and their deepest hopes and dream. It is also the space where the couple talk about how they feel about each other and about the relationship in general. Emotional intimacy is the ground to hold such conversations, so it is important to ensure this ground is fertile for growth.


 

Key Notes:

  • Destruction vs. Construction
  • Criticism: Correction of blame placement.
  • Defensiveness: Correction of rejection and nonacceptance.
  • Contempt: Correction of overt judgment and condescension.
  • Stonewalling: Correction of escape.
  • Lean towards authenticity, vulnerability and solution-focused conversations.

Cultivating emotional intimacy is largely a communication process – verbal and non-verbal. In the discussion of the following destructive behaviours of relationship breakdowns, bear in mind these behaviours involve what is said, observed and felt by each person.

Classic relationship research has shown that relationship/marital dissatisfaction and separation/divorce can be predicted by the presence of these “4 Horsemen of Relationships”: Criticism, Defensiveness, Contempt and Stonewalling. These destructive processes have the tendency to degrade the quality of the relationship, restricting authenticity and personal vulnerability from showing up – leading to emotional withdrawal. Nonetheless, these behaviours are commonly observed in relationships because their negative effects are seldom thought upon. Effective couples promptly deescalate such processes, while ineffective ones feed on each other and involve furthermore of the other listed behaviours.

Each of these processes are explained and suggestions for more functional reactions are provided to cultivate emotional intimacy.


1.Criticism

Criticism is about blame placement. Blame in a relationship can be placed on the problem or the person. Criticism is when the blame is placed on the character of the person, such that the person can feel devalued and rejected. When the core of a person is judged, the person will naturally feel the need to defend and protect the sanctity of one’s character, which leads to the next destructive process: defensiveness.

Solution: Refocus any blame on the problem, not the person. If there is a problem, comment on the problem and how the problem affected you, and describe what could be done better to help you in the relationship next time. And check-in.

Do this, “When you arrived late for dinner just now (problem), I felt worried and scared that something could happen to you, and I also waited for a long time (effect on me). I’m thinking if next time you can inform me that you’re coming late so at least I can have a peace of mind (suggested solution & effect). Do you think that is possible? (check-in)

This is a constructive process to create space for empathy and ideas for improvement. Both can work on the problem, and the receiver is less likely to take it personally. Eventually, the relationship will function better for both.

Rather than, “You are late again, same as last week. I wish you can be less inconsiderate.”

Steer away from character judgements, such as “you are inconsiderate/ illogical/ unreasonable”, and absolutes, such as “you always…” and “I’ve never…”. Such usage will only attack the other and close the conversation down.


2.Defensiveness

Defensiveness is about nonacceptance and rejection. Defensiveness can occur for legitimate reasons, such as when unfair comments are made about us, or non-legitimate reasons, such as not willing to take ownership for our contribution towards a problem. But the issue here is not whether it is legitimate or not, it is whether defensiveness is destructive or constructive.

Defensive actions imply “don’t put all this on me”, telling the other person “you might want to take a look at yourself”, and “I’m not listening to you now”. You can imagine how easily criticism can spawn defensiveness. The process of mutual understanding and constructive conversations will cease. Resolution to this conflict is to depersonalise the comment and refocus the issue from person to problem.

Solution: Explore the rejection and nonacceptance, instead of rejecting at the outset upon making assumptions about the other. When you feel the need to defend, comment on how you are affected by the comment, check with the other is that what was meant. Then, refocus the comment on the problem, and discuss what could be done better.

Do this, “When you said that I was inconsiderate (criticism), I felt that all that I have done for you were discounted, and I felt devalued in this relationship (effect on me). Is that what you meant? (Check-in). I know that you’re unhappy with me being late (refocus comment on problem), what would work for you next time if I’m late again? (discuss solutions)?

The receiver redirects the conversation from person to problem, and begins the constructive process by offering understanding and empathy for both.

Rather than, “You know that the traffic is always heavy after work. After going through all that, now I’m being blamed. If you can just be a little less demanding…”

Steer away from reacting to the emotional trigger to defend, and express the feeling underlying that defense, before the trigger (e.g., hurt, devalued).


3.Contempt

Contempt is about overt judgment and condescension. It carries heavy judgment on the disliked qualities of the other, and shows up as disrespectful behaviours, such as name-calling, ridicule, sneering and eye-rolling. It also connotes a “I am better than you” message, forming a distance of higher-up of self and lower-down of the other. Contempt immediately breaks the equality and trust in the relationship, whereby one attempts to degrade the other, by imbuing verbal and non-verbal judgments.

Solution: Resolve the core of such strong judgments. The opposite of judgment is curiosity. Usually, in a relationship, each person presents some qualities that can be challenging for the other. Be very aware of this list of qualities that gets to you. When they show up, be curious about how it is showing up in the other and let the other know how it affects you. It will begin the process for you to come to terms with it, or to effect some positive changes. Heavy judgments to degrade is unlikely to shift such behavioural patterns.

Do this, “You know I have a problem with you being late in the past and it shows up repeatedly these days (negative quality), I would like to understand what you’re struggling with recently, it must be straining for you (curiosity & empathy). This consistent pattern just makes me feel like you’re not interested in how it affects me (consequence of quality). Can we talk about how to make this better?

Rather than, “Well the traffic is apparently more important than me (eye-roll). Seriously, not even a text message? I would have done better if I’m late.”

Steer away from acting on the judgment triggers. Reduce any behaviour to widen the relationship gap. Stay with curiosity and explore the internal judgment.


4.Stonewalling

Stonewalling is about escape. It is about withdrawing any further physical and/or emotional interaction from the other. Stonewalling is usually one of the last resort when the interaction is spiraling downwards for too long, and there is no hope in further discussion. While its intention could be to prevent further damage or resistant to change, stonewalling cuts the relationship metaphorically into two – neither one is able to communicate with the other. Stonewalling places the relationship on eggshells because neither party can hold the space for constructive problem-solving.

Solution: Stonewalling is about escape and experiential avoidance of the negative processes. For certain, the previous three processes would have been showing up repeatedly unaddressed. To resolve stonewalling, both parties have to stop, cool down emotionally, and re-address the damages they have done to each other. Use the above-mentioned solutions to go through each of them. Both parties were hurt, and each party has to be given the time and space to clarify and explore the hurt.

Do this, “We have been hurting each other with no end in sight. What I am feeling right now is to end this conversation and leave. But I know it will hurt us even more. Nobody wins here. Can we take some time to cool down and talk about how hurt each other all this time? I think we need to work this out.”

Rather than, “There’s no point talking further. Just go away.”


Final notes

These 4 processes are known as the “4 horsemen of relationship apocalypse” because they have huge destruction value. To correct each of these processes, the common thread is to lean towards authenticity, vulnerability and solution-focused conversations. Showing up as being real creates the space for both to empathise and care genuinely, while having solution-focused talks help to progress the relationship, rather than dwelling on the negatives. Working through these processes may not be straightforward, it is almost a new skill to acquire. I strongly believe these processes apply to any relationship and not just intimate ones. Come back to this post to be reminded, and keep practicing to cultivate emotional intimacy.

Original writings by The Realist, inspired by encounters in professional work in life coaching, physical therapy and PhD research.