The science of effortlessness: How to activate flow | Steven Kotler: Full Interview

“Flow states have triggers: these are preconditions that lead to more flow. 22 of them have been discovered.”

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What if peak performance wasn’t a mystery, but a state you could wire your brain to enter on-demand? This isn’t about "getting in the zone." It’s about specific brain circuits, chemicals, and triggers that anyone can learn to activate.

Backed by science, stripped of fluff, Steven Kotler explains the science of flow, from the inside out.

00:00 Introducing Steven Kotler
00:11 Chapter 1: The biology of our brains
00:35 Psychology’s “outside-in” blind spot
03:45 The brain works in networks
06:35 Making biology your ally: the four performance pillars
07:40 Finding flow’s sweet spot
08:49 Chapter 2: What is flow?
09:55 Six signs you're in flow
12:15 A brief history of flow
15:00 22 triggers that spark flow
19:00 The golden rule of flow: challenge-skills balance
21:47 What do we mean by "challenge" and "skills"?
24:16 How to harness intrinsic motivation
26:28 Why purpose is better than passion
31:50 Flow is a focusing skill
32:35 What is your primary flow activity?
37:39 Chapter 3: Flow and peak performance
37:50 We are all wired for flow
39:05 How flow impacts creativity and happiness
40:50 Group flow: empathy, cooperation and innovation
41:55 Physical boosts and evolution’s logic
43:00 The brain’s internal drug store
49:30 Using flow to rewrite PTSD
52:00 From chemicals to habits
56:15 Final takeaways: The 6 basics
1:02:20 Support Big Think and explore further

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About Steven Kotler:

Steven Kotler is a New York Times bestselling author, an award-winning journalist, and the Executive Director of the Flow Research Collective. He is one of the world’s leading experts on human performance. He is the author of ten bestsellers (out of thirteen books total), including The Art of Impossible, The Future Is Faster Than You Think, Stealing Fire, The Rise of Superman, Bold and Abundance. His work has been nominated for two Pulitzer Prizes, translated into over 40 languages, and appeared in over 100 publications, including the New York Times Magazine, Wired, Atlantic Monthly, TIME and the Harvard Business Review. Steven is also the cohost of Flow Research Collective Radio, a top ten iTunes science podcast. Along with his wife, author Joy Nicholson, he is the cofounder of the Rancho de Chihuahua, a hospice and special needs dog sanctuary.