Getting Into a Flow State Can Combat Loneliness, Research Says

It seems we’re in the midst of a loneliness epidemic. A report from Harvard University found that 36 percent of survey respondents across the nation categorized themselves as feeling lonely on a frequent basis. The number was even higher for young adults (61 percent) and mothers of young children (51 percent).

Experts are attempting to answer the critical question: How can we effectively counteract the rise in loneliness?

One answer, apparently, can be found in how we spend our time. In a study published in Leisure Sciences, researchers compared the effects of social support and the experience of a flow state on the self-reported loneliness of participants. Those surveyed were international students studying in Taiwan who were far from their families and home countries and more likely to experience higher-than-average degrees of loneliness.

The researchers found that high levels of participation in activities that were described as both challenging and meaningful predicted low levels of loneliness. And the activities didn’t have to be performed in a group setting to incur a positive effect. 

Even solo activities, such as painting or practicing yoga, reduced loneliness. Additionally, researchers found that achieving a flow state through these meaningful and challenging activities was more effective in reducing loneliness than social support from peers.

What Is a Flow State?

A flow state is a completely immersive state of mind in which you’re so tuned into what you’re doing or working on, you aren’t distracted. This could be drawing, dancing, playing the piano, even writing.

In an interview, John Dattilo, one of the study’s researchers, noted the powerful influence that a flow state has on our mental well-being. “When we enter a state of flow, we become absorbed and focused, and we experience momentary enjoyment,” he says. “When we leave a state of flow, we are often surprised by how much time has passed.”

Depending on what your day-to-day life looks like, achieving a flow state on a regular basis may seem impossible. 

But you’ve likely experienced flow states before. It may have been a yoga practice where you felt completely connected with your physical body or a meditation session that flew by. (Yes, it happens.) It could be a time where you moved effortlessly through your kitchen while cooking dinner or a late-night journaling session. It’s when you’re in the zone.

How Do I Get Into a Flow State?

The researchers note in the study that you want to look for activities that are simultaneously challenging and meaningful to you. So, yes, while having a movie marathon may feel meaningful to you, it’s likely not particularly challenging.

It’s also going to vary from person to person. Although your friend might find painting to be meaningful, and a little difficult (in a good way!), the same activity might give you anxiety. Instead, focus on finding time for those activities that strike the ideal balance for you—and tap into your flow.

Remember, not everything you do can result in a flow state. And just because something gets you into a flow state once doesn’t guarantee it will do so each time. Try to have patience as you test different activities and find what may trigger your own flow state.

Ideas to Get You Started

Below is a list of activities during which some people may experience a flow state:

• Gardening
• Dancing
• Practicing yoga
• Creative writing 
• Painting
• Drawing
• Solving math problems
• Hiking
• Swimming
• Cooking or baking
• Gaming
• Playing an instrument

While getting into a flow state or engaging in activities you enjoy may help ease your feelings of loneliness, you may also consider reaching out to a mental health counselor or other health professional if loneliness is negatively impacting your life. Loneliness is something most of us face at times, and there is no shame in asking for help when you need it.