Some of the most powerful moments I’ve ever experienced have happened in the midst of a long run. I’m not thinking, I’m not trying, I’m just in it — fully present, fully there, fully alive.

For me, that’s what flow feels like.

And while it often shows up for me in training, I can also experience it in my work with clients, when I write, or when I’m solving complex challenges.

And if you’ve ever lost track of time doing something meaningful, you’ve probably felt it too. Because it doesn’t matter whether you’re a runner, coach, entrepreneur or artist, flow is something we can experience in almost every walk of life.

It’s a state available to anyone doing something that brings them to the edge of their abilities.

In psychology, the term “flow” was coined by Mihaly Csikszentmihalyi, who described it as a mental state of complete absorption in an activity, where time distorts, awareness narrows, and performance peaks.

However, in most of the people I work with, that state seems quite foreign.

They’re either overloaded and moving too fast in too many directions that they’ve lost touch with the very conditions that bring out the best of their potential.

Or, they have a ton of ability but never give themselves a chance to tap into the state of flow because they are working towards, or lack, goals that don’t truly test their (un)known potential.

Whichever group you may fall into, by definition, the flow state isn’t just about going faster or doing more. It’s about finding that exact edge where the challenge in front of you meets the ability within you.

Not so far beyond your reach that it becomes overwhelming, and not so far below your ability that it becomes disengaging, but right in the middle, where you’re stretched, but not snapped, focused but not flooded.

Where the best of your potential comes online and, ultimately, is rewarded.

And while it might sound abstract, the conditions that create flow are anything but, and are in fact, incredibly clear when you understand the mechanics behind it.

There are many factors at play when it comes to getting into a state of flow, from setting clear goals and eliminating distractions to establishing routines, but, from my experience, none of these hold any weight if you don’t know how to find (and protect!) the optimal balance between the challenge you set for yourself and your ability to see it through.

Which is why when I work with clients, I often come back to the flow graph to map out where they are and what needs to shift:

On the Y-axis, you have Challenge, which represents the complexity or intensity of the task.

On the X-axis, you have Ability, your current capacity, skills, and/or resources to meet that challenge.

Where these two lines meet creates different zones:

If the challenge exceeds your capacity → you’ll feel overwhelmed.

If your capacity exceeds the challenge → you’ll feel flat, disengaged or apathetic.

If they meet at the edge → you’ll feel engaged, focused and alive.

What I like about this lens is that it gives you agency, because once you know where you are, you can create the conditions to move closer to your edge.

So, as always,, let’s turn this into something practical.

There are three practical levers I often walk through with clients to help them (re)enter the flow state, or at the very least, move closer to it:

1 | Adjust the size of the challenge.

Sometimes, the issue isn’t that you’re lazy or unmotivated, it’s that you’re under-stimulated. If your work feels flat, if you’re moving through your days on autopilot, if nothing inspires you, it might be time to raise the bar.

→ Set a tighter deadline.

→ Say yes to the project that scares you a little.

→ Choose a goal that demands your attention and asks more of you.

On the flip side, if your nervous system is constantly firing, if everything feels like too much, that’s a cue to simplify, shrink the scope, cut the noise, break the work down so your capacity can catch up.

2 | Reconnect to why the challenge matters.

Flow doesn’t just come from doing something well, it comes from doing something meaningful. And sometimes, the reason you’ve fallen out of it isn’t because the task changed, but because you lost connection to it.

So if this resonates, take a step back and ask:

→ Why does this matter to me?
→ What part of this is actually important?
→ Where does this tie into something bigger?

3 | Build the capacity to meet the moment.

If the challenge feels right, and the drive is there, then what often needs to shift is your ability to carry the load. That could mean developing a new skill, streamlining your systems, building a stronger team, outsourcing or simply restoring your personal energy through better recovery.

Ultimately, flow is not a fixed destination you arrive at once and for all, but a state you continually return to by managing the balance between what’s being asked of you and what you’re able to give.

So this week, take a moment to ask:

→ Where am I in this graph?

→ What’s the one lever I need to pull — challenge, meaning, or capacity?

→ What small adjustment would move me closer to the edge again?

Because when the edge returns, so does the part of you that knows how to lead, create, and execute with clarity, drive and enthusiasm.

That’s the work, not just doing more, but returning to the conditions that bring your best to life.

I hope it helps.