the psychology of artistic flow – how to get in “the zone”

Have you ever lost track of time while painting or drawing, completely immersed in the process? That feeling of effortless creativity is known as a flow state—a psychological phenomenon where time fades, distractions disappear, and your focus is effortlessly sharp. But what actually happens in the brain during flow? How does it boost creativity, and how can you achieve it more often? In this article, we’ll explore the science of artistic flow, the neurology behind creativity, and practical tips to help you tap into flow more easily.

what is a flow state?

The term “flow state” was first introduced by psychologist Mihály Csíkszentmihályi in the 1970s. He described it as a state of complete immersion in an activity, where people experience:

🤍 Deep concentration – Focused attention with no distractions
🤍 A sense of control – Confidence in skills without overthinking
🤍 Distorted sense of time – Hours can pass without noticing
🤍 Effortless creativity – Ideas and actions flow smoothly

Artists, musicians, athletes, and even scientists report experiencing flow when they are deeply engaged in their work. But what happens in the brain during this state?

the neuroscience of flow- what happens in the brain?

🧠 1. The prefrontal cortex quiets down
The prefrontal cortex, responsible for self-criticism and overthinking, slows down during flow. This helps eliminate self-doubt and hesitation, allowing creative instincts to take over.

🧪 2. Dopamine is released
The brain releases dopamine, a neurotransmitter linked to motivation, pleasure, and focus. This chemical boost makes the activity more enjoyable and rewarding, reinforcing deep engagement.

🔄 3. Brain waves shift to theta and alpha states
Studies show that during flow, the brain shifts from beta waves (active thinking) to alpha and theta waves—similar to states of meditation, relaxation, and deep focus.

🔥 4. The Default Mode Network (DMN) deactivates
The DMN, which is involved in daydreaming and mind-wandering, deactivates. This allows artists to stay fully present in their work, free from distractions.

why do artists experience flow more often?

Artists frequently enter flow states because:

🎨 The activity is challenging but not overwhelming – The ideal flow state happens when skills and difficulty are balanced. If a task is too easy, boredom sets in; if too hard, frustration takes over.

🔄 Repetitive motions (like brush strokes or sketching) help induce flow – This rhythmic engagement helps the brain settle into focus mode.

💡 Creativity naturally engages multiple brain regions – Art activates both the logical and creative sides of the brain, strengthening neural pathways that encourage deep focus.

tips to achieve a flow state

Want to get in the zone more frequently? Try these techniques:

🕒 1. Eliminate distractions – Set aside uninterrupted time for your art. Turn off notifications, play background music, and create a focused workspace.

🎯 2. Set a clear goal – Before starting, decide what you want to achieve in your session (e.g., “I will refine the shading on this portrait”).

📏 3. Work at the right level of challenge – If a task feels too difficult, simplify it; if it feels too easy, push yourself further.

🫖 4. Use a Ritual to Trigger Flow – Many artists use routines, like making tea before painting or doing warm-up sketches to prepare their brain for focus.

🔄 5. Try the pomodoro technique – Work for 25-45 minutes, then take a 5-minute break. This helps sustain mental endurance without burnout.

🧘🏽‍♀️ 6. Practice mindfulness – Studies show that mindfulness meditation increases flow by training your brain to stay present.

artists who mastered flow states

Many great artists and creators were known for their deep states of focus:

🎨 Leonardo da Vinci – Often so absorbed in his work that he forgot to eat or sleep.
🎶 Beethoven – Composed for hours, lost in musical ideas.
🖋️ Haruki Murakami (writer) – Uses strict daily routines to induce flow.
🖌️ Vincent van Gogh – His expressive brushwork suggests an intense, immersive painting experience.

something else to keep in mind about creative flow...

Entering a flow state isn’t just good for art—it’s great for mental health. Research shows that people who regularly experience flow report:

🤍 Lower stress levels
🤍 Increased happiness and satisfaction
🤍 Improved concentration and problem-solving
🤍 Greater resilience against burnout

This is because flow reduces activity in the brain’s stress centers, replacing it with a sense of calm, enjoyment, and accomplishment.

what's next?

The flow state is one of the most powerful tools for artists, allowing deep engagement, creativity, and satisfaction. By understanding the psychology and neuroscience behind flow, you can learn to access it more frequently and enhance your artistic practice.

Now that you understand the science behind flow, try applying it to your own art practice! Challenge yourself to:

🎨 Create a distraction-free workspace
🕒 Experiment with time-based focus techniques
💡 Push your creativity with slightly more difficult projects

If you’re in the mood to read more, check out my article on the truth about talent vs hard work – upping your creative skills is all about practice! If that doesn’t interest you, you can browse my other articles for more artsy goodness. 😊🎨

referenced in this article

☼ Csíkszentmihályi, M. (1990). Flow: The psychology of optimal experience. Harper & Row.

☼ Dietrich, A. (2004). The cognitive neuroscience of creativity. Psychonomic Bulletin & Review, 11(6), 1011-1026.

☼ Goldberg, E. (2001). The executive brain: Frontal lobes and the civilized mind. Oxford University Press.

☼ Kaufman, S. B., & Gregoire, C. (2016). Wired to create: Unraveling the mysteries of the creative mind. TarcherPerigee.

☼ Zeki, S. (1999). Inner vision: An exploration of art and the brain. Oxford University Press.

questions answered in this article

☼ What is a flow state, and how does it help artists?
☼ What happens in the brain when we experience flow?
☼ How do dopamine and brain waves affect creativity?
☼ Why do artists experience flow more often?
☼ How can you achieve a flow state more frequently?
☼ What famous artists mastered flow states?

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hi, i’m sarah, an australian artist head-over-heels for watercolour & creative practice- it truely is good for your soul.

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i am completely self-taught in all the mediums i use & i am here to share everything i know with you!

i write about all things creativity, watercolour, gouache, hand-made ceramics, collecting art, & my own artistic process. I have degrees in human psychology & veterinary medicine- so you might find some sporadic related facts in my writing.

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