如何進入心流狀態(tài)

原文鏈接：How To Enter the Flow State

? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?Written ?by MARELISA ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? Translated by 斯年矢末

預(yù)計閱讀用時： 12min

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The state of flow, or being “in the zone”, is a state of peak performance.

處于心流狀態(tài)或者處于極致專注的狀態(tài)，是一個人的最佳表現(xiàn)灵寺。

“You are in an ecstatic state to such a point that you feel as though you almost don’t exist. I have experienced this time and again. My hand seems devoid of myself, and I have nothing to do with what is happening. I just sit there watching it in a state of awe and wonderment. And [the music] just flows out of itself.”

“你處于一種意醉神迷的狀態(tài)以至于你似乎進入忘我境界蹦骑。我曾不止一次地體驗過這種感覺慈省。我的手臂似乎離開了我的身體，并且我和現(xiàn)在正發(fā)生的一切毫無關(guān)系眠菇。我只是坐在那里敬畏而驚奇地觀察者這種狀態(tài)辫呻。音樂也不由自主地流溢開來清钥。”

The quote above is from a leading composer describing the state of flow. The flow state has been described by the world’s greatest thinkers as the most productive and creative state of mind in which to work.

上面的這段描述心流狀態(tài)的話引自一位主流作曲家放闺。世界上最偉大的思想者都把“心流”看作是工作時最富有成效祟昭、最具有創(chuàng)造性的狀態(tài)。

In addition, positive psychologists–most notably Dr. Mihaly Csikszentmihalyi, Ph.D.–argue that achieving the flow state on a regular basis is a key component of happiness.

另外怖侦，積極心理學(xué)家——其中最有名的Mihaly Csikszentmihalyi博士論證說篡悟，規(guī)律性地進入心流狀態(tài)是幸福的關(guān)鍵組成部分。

That is, by learning how to enter the state of flow you can increase your productivity, be more creative, and be happier, all at the same time.

也即匾寝，通過學(xué)習(xí)如何進入心流狀態(tài)搬葬，你能同時增加自己的生產(chǎn)力、創(chuàng)造力艳悔，并且變得越來越快樂急凰。

This article will show you how to enter the state of flow.

這篇文章將會告訴你如何進入心流狀態(tài)。

What Is the State of Flow?

什么是心流狀態(tài)呢猜年？

In 2004 Dr. Csikszentmihalyi gave a TED Talk in which he explains that the nervous system is incapable of processing more than 110 bits of information per second.

If you’re listening to someone speak you need to process about 60 bits of information per second in order to understand what they’re saying.

This is why if there are two people talking to you at the same time, you can’t listen to both of them and understand what both are saying.

2004年抡锈，Csikszentmihalyi博士在一次TED演講中解釋道，我們的神經(jīng)系統(tǒng)每秒最多處理110位元的信息乔外。當你在聽某人講話的時候床三，為了理解他們說的是什么，你需要處理大概60位元的信息杨幼。這也解釋了為什么當兩個人同時和你講話的時候撇簿，你既不能同時聽他們兩個講話，也不能同時理解他們說的是什么意思差购。

He then goes on to explain that when you’re completely involved in the process of creating something new you don’t have enough attention left over to monitor how your body feels–the fact that you’re hungry or tired–or to listen to your mind chatter.

People in the flow state, like the composer in the quote at the top of this blog post, explain that when they enter this state of ecstasy it’s as if they don’t exist.

他進一步解釋說當你完全投入到一項創(chuàng)造新事物的活動中時四瘫，你就不會余留足夠的注意力來觀察你身體的感覺——你究竟是餓還是累，或者聆聽你靈魂的囈語欲逃。處于心流狀態(tài)中的人們找蜜，比如在這篇博文最初引言里提到的那位作曲家，就說當他們進入這種精神的狂喜狀態(tài)之中時感覺就像他們不存在了一樣（譯者注：忘我的境界）暖夭。

Composing is an activity that requires intense concentration. The composer’s body and his identity disappear while he’s composing because he doesn’t have enough attention to be able to compose well and at the same time to feel that he exists. It’s as if his existence is temporarily suspended while he’s creating.

創(chuàng)作樂曲是一項需要極強專注力的活動。作曲家們在創(chuàng)作的時候撵孤，并沒有足夠的注意力在創(chuàng)作的同時感受到他自己的存在迈着，因此其身體及其認同感便會消失。那感覺就好像是當他在創(chuàng)作的時候邪码，他短暫性地消失了一樣裕菠。

It’s also important to note that the composer has the ability to “switch off” so that the process of composing becomes almost automatic. He doesn’t have to consciously think of what he’s doing because he’s highly skilled and very experienced at composing. An important part of achieving the flow state is developing a high level of skill in the particular area in which you’re striving to achieve a flow state.

另外值得注意的一點是因為作曲家們有某種“聽而不聞”的能力，所以他們的創(chuàng)作過程幾乎是在無意識的狀態(tài)下進行的闭专。他不需要刻意思考要做什么——因為他在作曲這方面已經(jīng)非常嫻熟且經(jīng)驗豐富了奴潘。進入心流狀態(tài)的一個要點便是在你想要擁有心流狀態(tài)的特定領(lǐng)域培養(yǎng)一種較高水平的技能旧烧。

An accomplished figure skater describes “flow” as follows:

一位資深滑雪運動員這樣描述“心流”狀態(tài)：

“It was just one of those programs that clicked. I mean, everything went right, everything felt good . . . It’s just such a rush, like you feel it could go on and on and on, like you don’t want it to stop because it’s going so well. It’s almost as though you don’t have to think, it’s like everything goes automatically without thinking . . . it’s like you’re on automatic pilot, so you don’t have any thoughts. You hear the music but you’re not aware that you’re hearing it, because it’s a part of it all.”

那就是你點擊啟動的眾多程序中的一個。我是指画髓，所有的事情都進展順利掘剪，一切都讓人感覺那么美好……它就像一陣狂奔，讓你感覺能夠一直一直繼續(xù)下去奈虾，它進行得如此順利以至于你都不想讓它停止下來夺谁。就好像你不用思考一樣，一切就都自動地進行了肉微。那就像是你在進行一個自動化的試驗項目匾鸥，所以根本不需要任何思考。當你在聽音樂的時候你根本意識不到你在聽碉纳，因為這本身就是它的一部分勿负。

The Point at Which You Hit the State of Flow

進入心流狀態(tài)的重點：

Dr. Csikszentmihalyi used the graph to the left during his TED.com talk to illustrate the point that in order to achieve a flow state, a balance must be struck between the challenge of the task and the skill of the performer. On the horizontal axis you measure how challenging the activity is, and on the vertical axis you measure your level of skill at that particular task.

Csikszentmihalyi博士在他的TED演講中用 左側(cè)（譯者注：在這篇文章中是 下面這幅圖） 的這幅圖表解釋道：為了進入心流狀態(tài)，執(zhí)行者必須平衡好任務(wù)的挑戰(zhàn)難度和他的技能水平劳曹。即在橫軸上你需要衡量出這項活動的挑戰(zhàn)難度奴愉，在縱軸上你需要衡量出在特定的工作中你需要擁有的技能水平。

As you can see from the diagram, there’s a point, let’s call it “the sweet spot”, where the level of challenge is high and the skills that you have to meet that challenge are also high, and it is at that point that you enter the flow state (the yellow area on the graph).

正如從這個圖表你所能看到的厚者，有一個挑戰(zhàn)水平和你為了應(yīng)對挑戰(zhàn)所應(yīng)具有的技能水平都很高的點躁劣，且讓我們稱其為“甜蜜點”，恰恰在這一點你可以進入心流狀態(tài)（圖表中的黃色區(qū)域）库菲。

Notice how the interplay between how challenging an activity is and your skill level in that activity can make you feel as follows:

注意某個活動的挑戰(zhàn)性和你在這一活動中的技能水平的相互作用是如何是你有如下的感覺的：

? Apathy (low challenge, low skills)

淡漠（低挑戰(zhàn)水平账忘，低技能水平）

? Boredom (low challenge, mediocre skills)

厭倦（低挑戰(zhàn)水平，中等技能水平）

? Relaxation (low challenge, high skills)

放松（低挑戰(zhàn)水平熙宇，高技能水平）

? That you’re in control (somewhat challenging, high skills)

可管控（有點挑戰(zhàn)性鳖擒，高技能水平）

? Worry (somewhat challenging, low skills)

擔心（有一些挑戰(zhàn)性，低技能水平）

? Anxiety (challenging, low skills)

（低挑戰(zhàn)水平烫止，低技能水平）

? Arousal (very challenging, mediocre skills).

激勵（頗具挑戰(zhàn)性蒋荚，中等技能水平）

If you’re in the “arousal” state you can move into “flow” by developing more skills. On the other hand, if you’re in control you can enter “flow” by making the task more challenging.

如果你處于 “覺醒（的）激勵” 狀態(tài)，培養(yǎng)更多技能之后馆蠕，你有望進入心流狀態(tài)期升。另一方面，如果在進行活動時你更具控制管理能力互躬，通過提高任務(wù)挑戰(zhàn)性你也可以進入心流狀態(tài)播赁。

How Does It Feel to Be in the Flow?

處于心流狀態(tài)是一種什么樣的體驗？

Thousands of people from every wake of like were interviewed by Dr. Csikszentmihalyi and his team in order to identify the key components of the flow state. These seven points summarize how those interviewed responded that they felt when in the flow state:

Csikszentmihalyi博士為找到心流狀態(tài)的關(guān)鍵組成部分而采訪了數(shù)以千計幾乎在相似狀態(tài)下醒來的人吼渡。下面的這七點總結(jié)了當這些被采訪的人處于心流狀態(tài)中時他們回應(yīng)的感受容为。

1. You’re completely involved in what you’re doing: you’re completely focused and concentrated.

你在全身心地參與正在做的事情：精力集中、全神貫注

2. There’s a sense of ecstasy of being outside of everyday reality.

有一種超脫平凡現(xiàn)實的狂喜之感

3. There’s a great inner clarity: you know what needs to be done and you get immediate feedback on how well you’re doing.

更加深入更加清楚的是：你知道自己需要做什么，并且能得到即時反饋以得知你做得有多好

4. You know that the activity is doable, that you have the necessary skills to complete the task successfully.

你知道這項活動是可行的坎背，你也擁有成功完成這項任務(wù)所必需的技能

5. You lose your sense of self and all of your worries and concerns drift away.

你進入忘我的狀態(tài)替劈，所有的擔心和憂慮都慢慢消散

6. You lose track of time and you’re completely focused on the present moment.

你沒有了時間流逝的緊迫感，而是完全投入于當下

7. There’s an intrinsic motivation—whatever produces flow becomes it’s own reward.

有一種內(nèi)在的動機得滤，無論什么讓你產(chǎn)生心流之感陨献，都是它本身的報償和獎勵

Interestingly enough, the idea of flow came into being as result of research on happiness. Researchers began asking themselves: “What makes us happy?” and “When are we most happy”? As a result of this research psychologists realized that being able to enter the flow state–which is a very enjoyable experience–is a key component of happiness.

非常有趣的是，心流想法的形成是（研究者們）在幸福方面研究的結(jié)果耿戚。研究者開始問他們自己湿故，“究竟是什么讓我們快樂？”和“我們什么時候最高興膜蛔？”結(jié)果心理學(xué)家意識到這種非常愉悅的體驗——能夠進入心流狀態(tài)坛猪，就是給我們帶來幸福的關(guān)鍵因素。

How to Achieve the Flow State

如何進入心流狀態(tài)：

From everything stated above it can be seen that in order to achieve the flow state you need to do the following:

從上面我們所陳述的可以看出皂股，為了達到心流狀態(tài)墅茉，你需要做如下的事情：

? Find a challenge. Choose something that you enjoy doing. It can be anything, whether it’s playing the piano, working on your novel, skiing, horseback riding, playing golf, and so on.

尋求挑戰(zhàn)。（但記孜啬拧）選擇一項你喜歡做的事情就斤。它可以是彈鋼琴、寫小說蘑辑、滑雪洋机、

? Develop your skills in order to be able to meet the challenge. Remember that if something is too easy you’ll be bored–and your mind is likely to wander so you won’t achieve the flow state–, and if something is too hard you’ll be overwhelmed and you won’t be able to achieve that subconscious competence that is necessary for the flow state.

培養(yǎng)技能以有能力應(yīng)對挑戰(zhàn)。記住洋魂，一件事情太簡單你就會感到無聊绷旗，并且你有可能走神然后就不能進入心流狀態(tài)；如果某件事情太困難你會感到不知所措副砍，同時不太可能擁有那種潛意識下對心流狀態(tài)的形成十分必要的能力衔肢。

? Set clear goals. You want to be very clear on what you want to achieve and how you’ll know whether you’re succeeding. Here’s an example: “I’m going to write a blog post on how to achieve the flow state. ?I’ll know that I’m succeeding if I can clearly set forth what the flow state is, what it’s major components are, why it’s beneficial, and how to achieve it.”

設(shè)定清晰的目標。你需要對你想要在哪方面有所作為和如何知曉自己是否仍在繼續(xù)要十分清楚豁翎。舉個例子：“我要寫一篇關(guān)于如何進入心流狀態(tài)的博文角骤。如果我能夠闡述清楚什么是心流狀態(tài)，它的主要組分心剥，它為什么是有益的以及如何達到 等等這些問題邦尊，我便知道我正在通往寫好這篇博文的成功之路了。

? Focus completely on the task at hand. Eliminate all other distractions. You don’t want anything to take your attention away from the task that you’re performing; if your concentration is broken you’re going to exit the state of flow.

全身心投入于手邊的工作优烧。消除掉一切無關(guān)的干擾蝉揍。我們都不想讓任何事情使我們的注意力從正在做的事情上分散出去；一旦專注的狀態(tài)被破壞匙隔，我們便會從心流狀態(tài)之中宣告退出疑苫。

? Make sure that you’ve set aside sufficient time. It’s very likely that it’s going to take you at least fifteen minutes to start to get into the flow state, and a while longer after that until you’re fully immersed. Once you enter the flow state you want to make sure that you make the most of it, instead of having to stop prematurely because you have to go do something else.

確保你已預(yù)留足夠的時間。進入心流狀態(tài)前的準備階段就很有可能花費你至少十五分鐘的時間纷责，直至你完全沉浸則會使用更長時間捍掺。一旦進入心流狀態(tài)，你需要確保能夠充分利用這段時間再膳，而不是因其他的事情而過早地停止挺勿。

? Monitor your emotional state. If you meet all of the requirements above, but you’re having trouble entering the flow state, monitor your emotional state. If you’re in an aroused state–angry, anxious, worried, and so on–, try doing something that will calm you down. Do you feel that your energy level is low and you’re feeling sluggish? Do something to pick up your energy levels, whether it’s doing jumping jacks, having a healthy snack, reading something motivational, or calling a friend who makes you laugh.

觀察你的情緒狀態(tài)。如果你滿足了以上所提的所有要求卻仍然很難進入心流喂柒，那么有意識地觀察你的情緒狀態(tài)吧不瓶。處于喚醒狀態(tài)——有憤怒、焦慮灾杰、擔心等情緒時蚊丐，試著做一些能讓你變得安靜的事情。你感覺到能量水平較低艳吠，并且惰性大發(fā)麦备，行動遲緩？做一些能提高能量水平的事情吧昭娩，無論是跳爆竹（譯者注：一種運動項目）凛篙，吃一些健康一點的小吃，讀一些心靈雞湯栏渺，或者是給一個能讓你哈哈大笑的朋友打電話呛梆。

Conclusion：結(jié)束語：

To conclude, here’s a quote from a poet on the flow state:

最后，讓我引用一位詩人關(guān)于心流狀態(tài)的一段話作為總結(jié)：

“It’s like opening a door that’s floating in the middle of nowhere and all you have to do is go and turn the handle and open it and let yourself sink into it. You can’t particularly force yourself through it. You just have to float. If there’s any gravitational pull, it’s from the outside world trying to keep you back from the door.”

“那就像是要打開一扇正漂浮在遠處的門，你需要做的就是走過去轉(zhuǎn)動把手撮慨，打開它讓自己逐漸沉浸其中岸军。你不可以強迫自己非要這樣做。你甚至只能漂浮起來融痛，如果有任何重力吸引，那它肯定來自于讓你遠離那扇門的外在世界神僵⊙闼ⅲ”

后記：作為2017年的第一篇文章，算作給大家的新年禮物吧~ 【PS：這篇文章斷斷續(xù)續(xù)翻譯了好多天保礼，不過整體翻譯下來感覺收獲滿滿沛励，相信也會給大家?guī)硪恍﹩l(fā)，如果能有一些幫助當然更棒啦炮障。初衷是前面一段時間對心流這個話題比較感興趣目派，就在網(wǎng)上隨便找了一些文章來讀，機緣巧合便發(fā)現(xiàn)了MARELISA女士寫的這篇文章胁赢。MARELISA女士是一位暢銷書作家企蹭，我在官網(wǎng)上沒有找到她的聯(lián)系方式，這里直接翻譯并發(fā)文有些不妥，不過由于本文十分精彩谅摄，所以我還是決定發(fā)出來徒河。MARELISA女士，當您或者您的工作人員看到時送漠，如果有侵權(quán)還請立即聯(lián)系我顽照，我會立即刪除∶龉眩】