🌟[TT] Flow 🧠

Over the past week, I’ve been deep in the depths of data: coding for statistics (Stata, for those curious!). It’s exciting because it’s crunch time (pun not intended!) for my mindfulness research trial.

I find coding interesting because it is like learning a language: identifying patterns, plus you can then check your work, i.e. the code has an error output or not!

And strangely (tangentially?) coding for statistics has inspired today’s Thursday Tips!

With hours absorbed in data, it got me thinking about flow. That state where you’re calm, sharp and fully in the task, and the work almost carries itself.

I also describe flow in a slightly different way in my Peak Performance Framework, where flow describes something broader. Not a state you visit during a task, but the baseline you operate from: calm, sharp and focused as your default, reliably, day after day.

You’ve probably experienced being in flow at some point. Now the question is: how do you stay in sustained flow, as your baseline state?

I think it comes down to two things working together: your physical game (steady brain energy) and your mental game (the state you bring to the task). Here’s how to set up both.

If you are a high achiever who either struggles to or wants to be more consistently in flow, these are 3 things I’d suggest you try today:

📍 Three ways to set up for flow & focus

[1] Move before your energy dips

Long unbroken sitting is the quiet enemy of steady focus.

Set a timer and take 3 minutes of light movement every 30 minutes: a walk to the kettle, a few half-squats or calf raises by your desk.

This also helps steady your blood sugar, which means steadier fuel for your brain. Steady fuel = steady focus!

Try this: pair the movement break with a natural pause point, like the end of a section of work, so it feels like a comma rather than an interruption. This is a nice one to pair with eye rest and a screen break, too.

[2] Reframe the pressure

You are no stranger to the experience of deadlines, high-stakes meetings or conversations.

And that keyed-up feeling you get before such a demanding task? Some call it stress. Some call it your body mobilising energy!

Research suggests that people who view stress as performance-enhancing rather than harmful tend to have a healthier stress response.

Try this: next time the pressure spikes, say to yourself “this is my body getting ready”, then start.

[3] Name your why

Before a deep work block, answer in one sentence: why does this matter to me?

I admit this data-crunching time is a bit intense. So I keep the reason the research trial is important at the forefront: getting the data analysed moves us toward better treatments for people with the neurological condition I am studying (Visual Snow Syndrome).

So, purpose is the container that holds attention steady when the task gets tedious.

Try this: write your one-sentence why/purpose on a sticky note where you can see it. And guess what? It could be something as light as “because it’s fun and joyful, connecting me with the people I love.”

📍 The brain science bit*

Flow was described by psychologist Mihaly Csikszentmihalyi, whose research identified the conditions that make it more likely: clear goals, immediate feedback, and a challenge that matches your skill. (Coding, as it happens, ticks all three: you know what you’re building, and the error messages arrive promptly!)

On movement: in a small randomised crossover trial, 24 adults with Type 2 diabetes who broke up sitting with 3-minute bouts of light walking or simple resistance activities every 30 minutes had markedly lower post-meal glucose and insulin responses than on an uninterrupted sitting day. This is a small study, and we’re applying it here in Thursday Tips as an extrapolation. Encouragingly, another small study in 18 overweight young men found the same pattern with breaks every 45 minutes.

Note that these studies measured glucose, not focus: the fuel-to-focus link is my clinical observation.

On mindset: in a series of studies, people holding a “stress is enhancing” mindset showed a more moderate cortisol response under pressure and were more willing to seek feedback, and brief interventions could shift the mindset itself.

On purpose: in a prospective study of over 900 older adults followed for up to 7 years, those reporting a greater sense of purpose in life had a reduced risk of developing Alzheimer’s disease. This is observational, so association is not proof, but it aligns with a broader literature pointing in the same direction.

📍Where this sits in the BRA(i)NS® Method

Flow draws on the whole Method: your physical foundations supply the energy, your nervous system sets the state, and purpose holds it all together.

For those new to the Thursday Tips Tribe, the BRA(i)NS® Method has Purpose and Meaning as its container, with three pillars inside:
= Building Brain Resilience (BR): your physical foundations
= Balancing the Autonomic Nervous System (ANS): your stress and relaxation responses
= Optimisation: mindset, habits and community
individualised to you, giving the (i).

Tip 1 is BR in action, tip 2 works the ANS through mindset, and tip 3 is the container itself. When all three line up, flow stops being a happy accident and becomes something you can invite.

📍Question for you today

What does your version of sustained flow look like?

Hit reply and let me know. I’d love to hear from you.

Wishing you steady flow and focus,
Dr Sui Wong

PS – I’m toying with the idea of delivering a masterclass on my systems for organisation and productivity, so that it all feels seamless, reduces overwhelm, and creates space for deep work and self-care. This idea came up because I’ve been sharing with my sister about my personal organisation & productivity systems. And if you’ve been in the Thursday Tips Tribe for a while, you’ll know that I like systems! 🤣 If this would be of interest, please let me know by replying to this email, so I can gauge people’s interest. Thank you!

PPS – Something exciting is coming! I’ll give you an emoji clue: 🎧. Watch out for the announcement next week!

*References:

• Csikszentmihalyi M 1990 https://www.amazon.co.uk/Flow-Psychology-Experience-Csikszentmihalyi-Jul-01-2008/dp/0061339202
• Dempsey et al (2016) https://pubmed.ncbi.nlm.nih.gov/27208318/
• Gao et al (2024) https://pubmed.ncbi.nlm.nih.gov/38629807/
• Crum et al 2013 https://pubmed.ncbi.nlm.nih.gov/23437923/
• Boyle et al 2009 https://pubmed.ncbi.nlm.nih.gov/20194831/

Summary

Flow is the state where you feel calm, sharp and fully absorbed in what you’re doing. But what if flow could become less of an occasional experience and more of a baseline you can set yourself up for? This Thursday Tips explores three ways to support flow and focus: moving before your energy dips, reframing pressure as your body mobilising energy, and naming your why before a deep work block. Dr Sui Wong also explores the brain science behind flow, movement breaks, stress mindset and purpose.

FAQ

What is flow?
Flow is a state where you are calm, focused and fully engaged in the task you’re doing. Research by psychologist Mihaly Csikszentmihalyi identified clear goals, immediate feedback and a challenge that matches your skill as conditions that can support flow.

How can I improve my focus during the day?
Taking short movement breaks can help break up long periods of sitting and may support steadier energy. You can also reframe pressure as your body preparing for a demanding task and identify why the work matters to you.

Can purpose help with focus?
Purpose can help hold your attention when a task becomes difficult or tedious. In this Thursday Tip, Dr Sui Wong suggests writing down your one-sentence “why” before starting a deep work block.

Can flow become a more consistent state?
The article presents flow as something you can invite by bringing together physical energy, nervous system state and purpose. How this looks will differ from person to person.

My mission:

To inspire a movement for better brain health.

Because better brain health supports better wellbeing. And better wellbeing creates a ripple effect that benefits individuals, families, communities, and beyond. Making the world a better place for all. And it all starts with you as the individual.

I am a practising medical doctor (MBBS MD FRCP MA FHEA DipIBLM) working as a Neurologist and Neuro-Ophthalmologist, and am an active neuroscience researcher. My research is inspired by questions arising from my busy clinical practice, and I am grateful that both have been recognised with awards.

I am also an Author and Speaker, creating public-facing health content in my spare time.

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