We have established that flow experiences are often triggered by specific job characteristics. Research indicates that factors such as task variety, autonomy, job feedback, task identity, and task significance are critical in fostering flow at work.
When people perceive their tasks as meaningful and feel a sense of control over their work, they are more likely to experience flow, which in turn enhances their job satisfaction (Ilies et al., 2016). Flow experiences can satisfy fundamental psychological needs for competence and autonomy, which are essential for intrinsic motivation and overall well-being, which are essential for intrinsic motivation and overall well-being.
This research, “Flow at Work and Basic Psychological Needs: Effects on Well-Being” used an experience sampling method (ESM) to collect data from employees over a two-week period. Participants were prompted to report their experiences of flow, as well as their feelings of competence and autonomy, at various times throughout the workday. This approach allows for a nuanced understanding of how these experiences fluctuate in real-time.
The items used to assess flow in the Experience Sampling Method were:
- “The task/activity was very challenging” and
- “I felt that I had the skills to do the task/activity very well”
Participants responded to these items on a 1-5 agreement scale.
Let’s find the specific areas where you already experience flow. (Later we can use this information to solidify the already-satisfying aspects of your work and have gratitude, we can strategically schedule these tasks, and we can look for ways this can inform adjustments to other tasks as we try to increase the time we feel the flow, and more!)
You can track your personal flow experience during a workday using the Experience Sampling Method (ESM) used by the authors.
Step 1: Define Your Flow Indicators
Before you start, identify what flow means to you in the context of your work.
Flow is often characterized by:
- Intense focus on the task at hand
- A sense of enjoyment and fulfillment
- Loss of track of time
- Feeling challenged yet capable
Will you rate just one of these on a scale of 1-5? Will you rate all?
Step 2: Choose Your Tools
You can use various tools to implement ESM, such as:
1st set a Smartphone Apps to alert you of a random moment to rate your current flow. (I do realize this may well interrupt said flow, but the aim is to overall increase your time in flow!) There are tons. Google and select by what works for you and the type of phone you have. I am using the “Random Reminder App.”
It is free. I have it set to ask me 9x (the max allowed) between the hours of 8:30 and 3pm the following:
The task/activity was very challenging: 1-5
I felt that I had the skills to do the task/activity very well: 1-5
Participants responded to these items on a 1-5 agreement scale.
I have tried both a a note in my phone where I jot down the time, task, and 2 #s (I know what they correspond to) and a paper journal. I am partial to the paper journal.
Paper Journal: If you prefer a non-digital approach, keep a small notebook to jot down your thoughts whenever prompted.
Step 3: Potential Expansion Questions
If you have the time and interest in going deeper, use the questions below or develop a set that works for you to guide your reflections.
What task are you currently working on?
On a scale of 1-10, how focused do you feel right now?
Are you enjoying the task? Why or why not?
Do you feel challenged by your current task?
How much time do you think has passed since you started this task?
Step 4: Record Your Experiences
It may seem unnecessary to state “Record your experiences,” but I have included it nonetheless. It is important to respond every time your app cues you. If you don’t have the time for anything more than a phrase (or a photo) of the task at hand and jotting down the 2 #s from the original questions – that is still TERRIFIC and effective!
This real-time data collection will give you a clearer picture of your flow experiences across tasks, times, moods, energy levels, and so forth.
Step 5: Analyze Your Data
At the end of the week or after a set period, review your entries.
Look for patterns in when you experienced flow and when you did not.
Consider:
What tasks or conditions led to higher flow experiences?
Were there specific times of day when you felt more engaged?
How did your feelings of competence and autonomy relate to your flow experiences?
Come on back next week! We will look at our results!
References:
Ilies, R., Wagner, D., Wilson, K., Ceja, L., Johnson, M., DeRue, S., … & Ilgen, D. (2016). Flow at work and basic psychological needs: effects on well-being. Applied Psychology, 66(1), 3-24. https://doi.org/10.1111/apps.12075