Life Is Better When You're in the Flow

By Larry Lempert

What is it about whitewater paddling that makes it so special? Certainly, there's excitement, natural beauty, comradery, honing of skill, rising to meet a challenge. But above all for me, it's experiencing in-the-moment focus that is so clear, sharp, and intense that nothing seems to exist but the task at hand. Psychologists have a term for this mental state, which can apply in all sorts of endeavors and couldn't be more perfect for the whitewater context: "flow."

In the middle of a rapid there are no politics, relationship problems, work concerns, financial worries, or climate disasters. Interaction with water, boat, paddle, and movement becomes everything. The respite has a real kick to it.

I was so taken with the term "flow state"—the idea of being absorbed in the current moment while being in the current—that I did some web research on it. (Web research? Well OK, extended Googling.) The terminology and its emphasis in psychology are relatively recent. Mihaly Csikszentmihalyi coined the term—describing a state of deep, pleasurable engagement in an activity—in "Flow: The Psychology of Optimal Experience," his book originally published in 1990. The concept is a central one in "positive psychology," a field that emphasizes strengths and well-being rather than disorders of mind and personality. The pioneering career of Mihaly Csikszentmihalyi (the name is Hungarian and is pronounced mee-HIGH CHEEK-sent-me-HIGH-ee) was triggered by attending a lecture by Carl Jung. Csikszentmihalyi died in 2021 at age 87. 

Everything I read about flow state rings true for whitewater paddling. Here's a slide from Csikszentmihalyi's 2004 TED talk (7,859,392 plays so far). Have you ever felt this way in a rapid?

Of course, of course, of course, there are rapids that rudely break into the serenity, immersing you not pleasantly in the experience but unpleasantly in the water. Sometimes you don't rise to the occasion but instead you sink. It can be frustrating and embarrassing (but hey, it happens to everyone). You can get hurt. You can even get killed, although equipment, training, practice, and being realistic about our abilities can make whitewater safer than some activities we engage in routinely (driving on the Beltway comes to mind).

A critical aspect is that to achieve flow (and to stay safe!), there has to be balance between skill level and challenge. As a website devoted to positive psychology puts it, "Perceived challenges and action opportunities should stretch skills and abilities, though not excessively"; the activities have to be "challenging yet within reach."

Balance between skill level and challenge also means that aging paddlers can be in flow even as they scale back on degree of difficulty. Of course, we're all aging; some of us are just a bit farther along than others.

An article that talks about what is actually happening in the brain during flow describes a theory that resonates with my experience on the river. Entitled "Your Brain in the Zone," the article describes a Drexel University study supporting the idea that "flow can be achieved by training people to release control when they have built up enough expertise in a particular domain." In other words, when you're skilled enough, "try letting go." The article has a great quote about letting go from saxophonist Charlie Parker: "You’ve got to learn your instrument. Then, you practice, practice, practice. And then, when you finally get up there on the bandstand, forget all that and just wail."

It's only fair to acknowledge that in addition to the matter of risk, a possible downside is the effect of too much flow-seeking on relationships and family. As I wrote in my review of Pope Barrow's memoir (Cruiser, May-June 2025), he admits that his dedication to (obsession with?) extreme kayaking helped wreck not one but two marriages.

The benefits of flow can be obtained, though, without going to extremes. And the benefits are not just in the moment. Experts write about a range of carryover effects. For example, the article on the positive psychology website says that flow "is linked to high performance, wellbeing, and positive development. By studying and applying the principles, it is possible to enhance productivity, creativity, and overall life satisfaction." Csikszentmihalyi called flow "the secret to happiness."

I'll second that emotion. A day like I just had on Hopeville gives me hope. Knowing that days like that are possible keeps me going on a lot of days when (see above) politics, relationship problems, work concerns, financial worries, or climate disasters seem overwhelming.

For more information 

Mihaly Csikszentmihalyi, "Flow, the secret to happiness," Ted talk video (2004)

"Mihaly Csíkszentmihalyi: The Father of Flow," by Jeremy Sutton (March 31, 2025) 

"Your Brain in the Zone: A New Neuroimaging Study Reveals How the Brain Achieves a Creative Flow State," DrexelNews (March 4, 2024)

"What a Flow State Is and how to achieve it," Medical News Today, April 19, 2022

"Achieving a Flow State: 7 ways to get in the zone," by Allaya Cooks-Campbell, March 7, 2022

"Mihaly Csikszentmihalyi, the Father of 'Flow,' Dies at 87," New York Times, Oct. 27, 2021