How to Get Yourself into Flow – Self-Regulation Effects on Task-Related Flow Experiences
Final Report Abstract
The aim of the current research project was to answer the research question whether and in how far individuals can use self-regulation to get themselves into a particularly positive state of complete engagement during an activity – a state of flow. Flow states not only come with mood improvements and increased motivation, they can also enhance one’s task performance. Therefore, flow is commonly regarded as a highly desirable state. Yet, so far there is a lack of evidence for effective psychological interventions to promote flow. According to flow theory (Csikszentmihalyi, 1975), flow is most likely to occur whenever activity demands match the individual ability level. Thus, a majority of experimental flow research uses demand manipulations to induce flow, which, however, is not feasible for all types of activities. Against this background, this research project was focused on developing an alternative approach, in which the individual or rather their selfregulation ability takes center stage. Self-regulation is defined as all inner processes by which individuals align their behavior with their goals. Previous research has shown that individuals who are good at self-regulating experience flow more intensely. This observation is linked to the theoretical assumption that effective self-regulation can make individuals a) chose to engage in activities with matching demands, b) utilize their full ability potential, and c) completely embrace their task. As a theoretical framework for the current research project fantasy realization theory (FRT) by Oettingen (2000) was used, which differentiates between indulging in positive fantasies, dwelling on obstacles, mental contrasting (MC) and reverse contrasting (RC) as self-regulation strategies for goal pursuit. The latter two refer to two-sided strategies, with MC starting on positive fantasies and RC on obstacles. Contrary to the initial hypothesis that MC, which is demonstrably the most effective strategy for goal attainment, is also the most effective strategy to promote flow, the current findings paint a more nuanced picture: Positive fantasies appear to be linked to more general flow proneness as well as to more flow during relatively low-demand activities, whereas MC promotes flow during more excessively demanding activities that involve overcoming obstacles. These findings corroborate that individuals can promote their own flow experiences using self-regulation, but suggest that they need to adapt their selfregulation strategy to the given demand situation during their activity.
Link to the final report
https://dx.doi.org/10.23668/psycharchives.21727
Publications
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Flow in the arts and in arts reception [Conference presentation]. IPPA Conference, Vancouver, Canada
Thissen, B. A. K.
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Reading into flow: Text comprehension and flow during fiction reading [Conference presentation]. IGEL Conference, Monopoly, Italy
Thissen, B. A. K., Tschense, M. & Oettingen, G.
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Flow between the lines: Text inferences and flow during fiction reading [Conference presentation]. IGEL Conference, Aachen, Germany
Thissen, B. A. K., Tschense, M. & Oettingen, G.
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How optimal is the “optimal experience”? Toward a more nuanced understanding of the relationship between flow states, attentional performance, and perceived effort.. Psychology of Consciousness: Theory, Research, and Practice.
Thissen, Birte A. K. & Oettingen, Gabriele
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When the wall hits: Mental contrasting heightens flow and performance in marathon runners [Poster presentation]. APS Conference, San Francisco, CA, USA
Thissen, B. A. K.
