Downloads: 

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Music Playlist Worksheet:

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Notes/Summary:

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• From 1990 book, “Flow: The Psychology of Optimal Experience”  by Mihaly Csíkszentmihályi:

  • Challenge-skills balance is achieved when you have confidence that your skills can meet the challenge in front of you.

  • Action-awareness merging is the state of being completely absorbed in an activity, with tunnel vision that shuts out everything else.

  • Clear goals come into focus when you know exactly what is required of you and what you want to accomplish.

  • Unambiguous feedback is constant, real-time feedback that allows you to adjust your tactics. For example, fans and coaches will let you know how you're doing.

  • Concentration on the task at hand, with laser-beam focus, is essential.

  • A sense of control is heightened when you feel that your actions can affect the outcome of the game.

  • Loss of self-consciousness occurs when you are not constantly self-aware of your success.

  • Transformation of time takes place when you lose track of time due to your total focus on the moment.

  • internally driven to succeed even without outside rewards. You do something because you love to do it.

• One way to prevent yourself from achieving this "perfect level" is to not know how to manage your arousal levels​

• Ways to increase arousal level or energy level:

  • Increase breathing rate

  • Act energized

  • Positive statements

  • Upbeat music

  • Physical activity

• Ways to decrease arousal level or energy level:

  • Diaphragmatic Breathing (4x4)

  • Forced Muscular Relaxation

  • Calming music

  • Mindfulness

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