The Science of Flow and Why It’s the Missing Piece for Athlete Success
- Brainz Magazine
- Apr 8, 2025
- 5 min read
Tracey Hemphill founded Complete Athlete, a mental performance program designed for high-performing individuals. It focuses on helping people improve output, productivity, and results by teaching them how to access Flow States more consistently. Tracey is also a competitive swimming coach and authored the book Unlock Your X-Factor.
In the realm of athletic performance, achieving a state of "Flow," where actions feel effortless and individuals are fully immersed in their activity, can be transformative. This optimal state not only enhances performance but also enriches the overall athletic experience. For adolescent athletes, understanding and accessing Flow is particularly crucial, given their unique neurological development and the myriad distractions they face in today's digital age.
Understanding flow and its neurobiological foundations
Flow, often described as being "in the zone," is characterized by complete absorption in an activity, leading to heightened focus and peak performance. Neurobiologically, Flow involves a delicate balance between various brain regions. During Flow, there's a shift in brain activity from the prefrontal cortex, responsible for self-reflection and conscious control, to more autonomous and efficient neural networks. This transition results in decreased self-consciousness and a deepened focus on the task at hand. Studies have shown that during Flow, the brain exhibits a unique pattern of neural synchronization, facilitating optimal performance and creativity. However, in most cases, this is not what we are seeing with our youngsters.
The adolescent brain: A double-edged sword for flow
Adolescence is a period of significant brain remodeling. The prefrontal cortex, responsible for decision-making and impulse control, is still maturing, while the limbic system, associated with emotions and rewards, is highly active. This imbalance can lead to increased risk-taking and heightened emotional responses. Interestingly, this neurological configuration may make adolescents more predisposed to experiencing Flow, as their brains are wired for exploration and novelty-seeking.
However, this potential is often undermined by modern challenges. The digital landscape bombards adolescents with constant stimuli vying for their attention, leading to fragmented focus and reduced capacity to engage deeply in tasks.
The attention crisis: A growing concern
In recent years, there has been a notable decrease in the average human attention span. According to research, the average attention span, by some parameters, has dropped from 12 seconds in 2000 to a mere 8 seconds in 2020. This decrease is attributed to the rise of digital distractions and the constant exposure to various forms of media. To put this into perspective, studies have shown that the average time it takes
for a person’s mind to wander during a typical task is approximately 14 minutes, and that the average person is drawn to checking their device 58 times per day. This indicates that maintaining focus and sustained attention can be challenging in today’s fast-paced world. In fact, I've probably already lost your attention for this article…
Flow blockers: Modern-day challenges to achieving flow
Several factors hinder adolescents from accessing Flow consistently:
Digital overload: The omnipresence of smartphones and social media platforms introduces continuous notifications and content, fragmenting attention and impeding the deep focus required for Flow. Excessive screen time has been linked to increased impulsivity and difficulty concentrating.
Overwhelm and sress: The pressure to excel academically, socially, and athletically can lead to chronic stress, activating the brain's threat response systems. This heightened state of arousal is counterproductive to the relaxed concentration conducive to Flow.
Fear of People's Opinions (FOPO): Adolescents are particularly sensitive to peer perceptions. A preoccupation with how others view them can result in self-consciousness and performance anxiety, diverting mental resources away from the immersive engagement characteristic of Flow.
Training the mind: Strategies to mitigate flow blockers
While the modern environment presents numerous challenges, there are actionable strategies to help adolescent athletes navigate these obstacles:
Mindfulness practices: Regular mindfulness meditation can enhance attention control and emotional regulation, laying the groundwork for Flow experiences. By training the mind to focus on the present moment, athletes can reduce susceptibility to distractions.
Structured digital detoxes: Implementing designated periods free from digital devices can help restore attention spans and promote deeper engagement in physical activities. Encouraging activities that don't involve screens fosters the ability to concentrate for extended periods.
Goal setting and skill mastery: Setting clear, achievable goals and progressively challenging skill levels can facilitate the balance between challenge and skill, a core component of Flow. This approach not only enhances motivation but also provides a roadmap for continuous improvement.
The evolving landscape: Attention in the digital age
The contemporary world is saturated with stimuli competing for our attention. From the proliferation of billboards to the incessant notifications on digital devices, adolescents are inundated with information. This constant barrage has tangible effects: studies have shown that excessive media multitasking is associated with poorer sleep outcomes, which in turn can perpetuate inattention.
This environment of instant gratification can diminish adolescents' willingness to engage in activities requiring sustained effort, such as sports. The allure of immediate rewards from digital platforms contrasts with the delayed gratification inherent in athletic training, posing a challenge for coaches and parents striving to keep young athletes motivated.
It's important that we devise strategies to intervene soon, otherwise sport and game seem to require too much effort.
Looking ahead: Unlocking flow through intentional practices
Understanding the interplay between the adolescent brain, modern distractions, and Flow is pivotal for fostering environments where young athletes can thrive. By addressing Flow Blockers and implementing targeted strategies, we can pave the way for adolescents to experience the profound benefits of Flow.
In our next discussion, we'll delve into specific Flow Triggers, conditions that facilitate the onset of Flow, and explore practical methods to counteract the myriad distractions vying for our consciousness, empowering young athletes to harness their full potential.
Take the next step toward peak performance
At Complete Athlete, we are dedicated to helping young athletes unlock their full potential by integrating mental performance coaching with Flow State principles. Our programs provide structured strategies to reduce Flow Blockers, enhance focus, and build resilience, ensuring that athletes develop the mental skills needed for sustained success.
Connect with me on Instagram, LinkedIn and explore the Complete Athlete Program to start your journey toward high performance.
Read more from Tracey Hemphill
Tracey Hemphill, Transformation and Performance Coach
Tracey Hemphill is a performance coach, competitive swimming coach, and mental skills mentor with over twenty years of experience in the field. As the founder of Complete Athlete, she helps athletes and high-performing individuals break through mental barriers, access Flow State, and unlock their full potential.
She is the author of Unlock Your X-Factor: The Complete Athlete Guide to Peak Performance and is now an executive partner contributor to Brainz Magazine, where she shares insights on mindset, Flow State, and performance. Tracey is passionate about and empowers athletes, coaches, parents, and high-performance individuals to cultivate resilience, confidence, and long-term success—both in sports and in life.
