On a daily basis, I count myself lucky to rub shoulders with some incredible people, professionally, socially, and within my own family. But every so often, an experience stands out.
Recently, I had the privilege of being in the same room as Olympic legend Sally Gunnell, the 1992 gold medalist in the 400m hurdles. Hearing her speak was not just inspiring, it sparked a deeper curiosity in me. I took the opportunity to ask her about something that has fascinated me for a while: “the zone.”
You might know it as “flow state” that elusive mental space where focus, enjoyment, and performance align. Think about the last time you were so absorbed in a task or activity that you lost track of time. You were probably in the zone.
So, what gets you there?
Whether it’s a work task, a gym session, a creative project, or even a hobby, what brings out your best?
As a middle-aged professional who enjoys running, cycling, and hitting the gym, I’m passionate about staying productive while maintaining my health and well-being. That’s why this topic resonated with me deeply.
After that brief yet impactful conversation with Sally, I dug into the science of the zone and how we can all access it. The good news? You don’t have to be an Olympian to enter it.
5 Steps to Help You Enter Flow State:
1. Choose the right challenge
Pick a task that’s challenging but doable. Use the SMART method, make it Specific, Measurable, Attainable, Relevant, and Timebound.
2. Visualise success
Begin with the end in mind. Picture the outcome and imagine how it will feel to complete it.
3. Minimise distractions
Turn off notifications, find a quiet space, or put on headphones. For music, try My Favourite Things by John Coltrane (for focus) or The Fire by The Roots (for energy).
4. Prepare for deep work
Set a timer, take a few deep breaths, and start with a small task to build momentum. Then immerse yourself fully.
5. Enjoy the ride
When you’re in the zone, time melts away. You’re engaged, present, and performing at your best.
According to psychologist Mihály Csíkszentmihályi, who coined the term “flow,” the benefits are powerful: increased productivity, improved well-being, and reduced stress. You’re not just getting things done, you’re enjoying it.
My biggest takeaway from Sally Gunnell?
“It takes practice. The more you do something, the more familiar it becomes.”
And she’s absolutely right. Like any skill, entering the zone takes time, intention, and repetition.
I’d love to hear from you. What routines help you find your zone either at work, during study, or in your fitness life?
Let’s swap ideas and inspire each other to go for gold 🥇 every day.
Drop your thoughts in the comments below.
