We’ve all experienced those moments where what we’re doing feels effortless—almost as if it’s happening on its own.
For me, as an average school-level football player, that’s what united all the best goals I ever scored—it didn’t feel like I was doing them (and that was definitely for the better!). A particular left-footer curler from 25 yards springs to mind in vivid detail. I’m still certain I couldn’t do that again if I tried. Somehow, it just did itself.
I’ve had similar moments solo travelling, navigating logistical challenges where it felt like the journey was doing itself. Or while public speaking, when the words seemed to flow effortlessly. Even while writing—though part of me felt far from that state as I sat down to write this!
You might be reading this and thinking nothing could feel further from the truth for you. The domains in which we experience this sensation of flow may differ, but the characteristics are the same: a deep sense of immersion, effortlessness, and enjoyment. Even if we can’t consciously recall these moments as adults, we can see them in children, who naturally lose themselves in an activity.
As an experiment, try this: Read this next paragraph while marvelling at the sheer act of being able to read. It’s extraordinary—how the words enter your eyes, your brain decodes them effortlessly, and you instantly understand ideas conveyed through nothing more than light on a screen. Let yourself appreciate that for a moment.
Now, for the next paragraph, imagine you’d be fined $10,000 if you misread even a single word. Picture the weight of that pressure. Think about how easy it might be to make a mistake, how significant the cost would be, and how much hinges on your absolute precision.

Chances are, you experienced two very different states of mind. One was lighter, more curious, and closer to flow; the other tense, pressured, and likely less fluid.
Without realising it, my search for flow was driving many of the decisions I made—not just in my activities, but in the stages of an eclectic career.
Finding flow in a particular endeavour was what first attracted me to it. I’d be energised by that feeling and dive into the pursuit wholeheartedly. But over time, that energising experience would dissipate, leaving me frustrated as the very spark that had drawn me in now felt elusive. Disillusioned, I’d move on to the next thing, at least partly in search of reigniting that fleeting spark.
This led me to hop between pursuits: presenting on national radio, creating viral YouTube videos, writing for magazines like GQ, and launching an organic rum brand. Flow was a driving force in all these decisions, but my limited understanding of how to sustain it left me increasingly frustrated.
Even a tattoo on my ankle reflects this search for flow. During a trip to Rio de Janeiro, I was inspired by the flashing orange road signs along Ipanema Beach that read: Fluxo Bom—“Good Flow.” The phrase resonated deeply, even across the language barrier.
Across this time, my daily meditation practice, three 10-day silent meditation retreats, and devouring books on personal development and positive psychology gave me greater insight into the workings of my mind. I even trained as a mindfulness meditation teacher and completed a hypnotherapy course. But despite all this, it still felt like there was a missing piece of the puzzle when it came to maximising performance and helping others do the same.
Training as a Flow Coach finally filled in that missing piece. It provided me with a deeper understanding of where motivation meets mindfulness to produce our best performance and our most fulfilling experiences—the sweet spot I’d been struggling to find.
The course was full of aha moments. I learned how to:
Leverage our brain’s predictive processing for peak performance.
Navigate the challenge-skill sweet spot.
Transform stress into an ally.
Spending six months learning from leading global practitioners and exchanging ideas with like-minded peers was a privilege and integral to my personal and professional growth.
You only have to look at my desk to see the changes completing the course has prompted. Next to it are three blue and white juggling balls—a childhood hobby rediscovered as the perfect flow activity between work blocks. Then there’s my Quiet Pocket, a Faraday case for my phone that helps eliminate distractions so I can fully engage in deep work.
These tools may seem small, but they represent a larger shift. The course taught me how often we obstruct our own immense potential when we rely on the wrong part of our mind for the task at hand. It’s empowering to realise how much we can achieve by trusting our innate abilities and harnessing motivation and challenge in the right ways.
The framework of flow has brought so much of what fascinates me about the mind under a practical, research-backed umbrella that’s both appealing and accessible for others. It’s been incredible to hear about the difference these tools have made for the people I’ve worked with so far—whether finding flow when negotiating a raise, overcoming self-sabotage, or making the most of time with their kids.
One of the fascinating things about flow is that simply being aware of it—and believing you’re capable and worthy of experiencing it—makes it more likely to happen.
Whatever you’re about to do next, here are 10 quick questions you can use to guide you into flow:
1. Have you ever found flow doing this activity? If so, can you get in touch with what that was like?
2. If not, can you recall another activity where you’ve felt flow? What was that like, and how could you bring a bit of that feeling into this moment?
3. What’s one small, clear goal you can set for this session? Not for perfection, but for progression.
4. Can you approach this activity with a sense of playfulness or experimentation? What would it feel like to let go of the stakes and enjoy the process?
5. What’s one aspect of this activity you can immerse yourself in deeply? Is it the rhythm, movement, or texture? Let that small detail draw you in.
6. Can your thinking mind trust your other mind to guide you? Even just as an experiment, let go of commentary and simply do.
7. Can you play with your focus? Does sharper or softer focus feel better? Do you find more flow in silence or with ambient music?
8. How does your body feel as you engage in this activity? Can you adjust your posture, movement, or breathing to feel more grounded?
9. If you notice judgment or thoughts about the outcome, can you return to curiosity? What can you learn or explore here?
10. Does taking two inhales through your nose and one long exhale help you reset? Use this simple breathing technique to ease into presence and flow.
Let these questions guide you. Flow isn’t about forcing—it’s about trusting yourself, staying curious, and enjoying the process.
To find our more about James and his flow coaching visit: https://www.linkedin.com/in/james-ware-flow/