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Steven Kotler

06/20/25

@ Big Think

Challenge-skills balance is the golden rule of flow; it occurs when the challenge of a task slightly exceeds our skillset, creating a sweet spot between boredom and anxiety.

Video

The science of effortlessness: How to activate flow | Steven Kotler: Full Interview

@ Big Think

The science of effortlessness: How to activate flow | Steven Kotler: Full Interview

06/20/25

Related Takeaways

Steven Kotler

06/20/25

@ Big Think

The challenge of a task should exceed your skillset by about 4% to 5% to find the sweet spot for flow.

Steven Kotler

06/20/25

@ Big Think

Fear can block flow by raising anxiety levels, which disrupts the challenge-skills balance necessary for optimal performance.

Steven Kotler

06/20/25

@ Big Think

The terms 'challenge' and 'skills' encompass various factors, including anxiety tolerance, ability to delay gratification, cultural background, energy levels, and confidence.

Robert Greene

10/09/22

@ Lewis Howes

You need challenges in life to improve. Choose projects that are slightly above your current skill level to feel excited and engaged.

Steven Kotler

06/20/25

@ Big Think

To access flow's triggers, you should break down tasks so that they are only slightly more challenging than your current skill level.

Naval Ravikant

06/05/19

@ PowerfulJRE

You can achieve a balance between work and play, where your work feels like play, making it hard for others to compete with you.

Steven Kotler

06/20/25

@ Big Think

Type A individuals often take on challenges that are 10% to 30% greater than their skill level, which can be thrilling but may lead to burnout.

Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

The Goldilocks principle suggests that there is an optimal level of stress for productivity, and we should aim to find that balance.

Steven Kotler

06/20/25

@ Big Think

In flow, we experience an amplification of physical abilities such as strength, stamina, and endurance, preparing us for fight or flight or for creative collaboration.