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For me, the “ZONE” is a magical place—a state where peak performance comes alive. Over five Winter Olympics as an elite athlete, I've experienced this state of intense focus on numerous occasions. In the ZONE, everything feels under control. My breathing steadies, the crowd noise fades, and all sense of time seems to disappear. A sense of power takes over, washing away fear and doubt, and I become certain that the task at hand is not just possible but well within my skill level. My internal chatter quiets, allowing me to immerse fully in the moment, with each movement feeling smooth, effortless, and almost as if guided on autopilot.
Based on some pretty amazing personal experiences like winning an Olympic Gold Medal, there is no better feeling than being in the ZONE and when you achieve and optimal performance under pressure, the level of thrill is incomparable. I often feel like I’m floating, almost having an out-of-body experience—a natural high followed by a deep sense of relief and happiness. It’s a beautiful, empowering feeling to perform like this, whether in practice or under the intense pressure of an Olympic final. Watching someone else in their flow state is equally captivating; there’s a beauty in witnessing someone utterly immersed in their craft have an incredible performance.
What is the ZONE?
The ZONE, also referred to as a “flow state", is often described as a state of complete focus and immersion in an activity, where you lose track of time and feel completely at one with what you're doing. American-Hungarian Psychologist Mihály Csíkszentmihályi, who popularised the concept, explains that flow occurs when a person is deeply engaged in an activity that balances challenge and skill. This state of mind can happen in many contexts, from athletic performance to creative work to everyday tasks.
In the ZONE, distractions fade away, and your mind is fully present and involved in what you're doing. This experience often brings about a sense of calm and fulfilment. Being in the ZONE isn’t limited to high-intensity or highly creative activities and you don't have to be a champion athlete or high pressure performer—it can happen during simple activities in everyday life like cooking, exercising, being out in nature or even cleaning, as long as you’re fully engaged.
Being 'in the ZONE' means embracing the present moment, aligning with your intentions, and cultivating a sense of calm and confidence. It’s where mindfulness, movement, and focus intersect, enhancing your awareness and connection to the task at hand. The best part? The ZONE isn’t a random occurrence or a state of mind reserved solely for high-pressure performances. With purposeful practice, we can all find the ZONE regularly, bringing a deeper sense of flow, focus and fulfilment to our daily lives.
Here are some strategies to help you find and live in your ZONE every day:
1. Purposeful Movement
Movement can be a powerful form of meditation. Whether it’s yoga, surfing, running, or even dancing, engaging in mindful movement helps you connect to the present moment. As you move, try to move with purpose and intention, slowing the movements down in your mind if you have to. Focus on steading your breath and enjoy the feeling movement brings to your mind and body.
2. Breathe Deeply
Deep breathing is a simple but effective way to calm the mind and bring your attention inward. Try taking three deep belly breaths whenever you feel distracted to centre you emotions and increase your focus. You can also try pranayama or any form of guided breathwork which will not only oxygenate your mind and body but it will also anchor you in the present moment and foster a state of focused, calm awareness.
3. Disconnect from Distractions
Being in the ZONE requires a distraction-free environment. Try turning off notifications, setting boundaries with your time, and dedicating a quiet space for focused work or mindfulness practice. Minimising interruptions helps you immerse yourself fully in what you’re doing, making it easier to achieve flow. This is easier said then done in a high pressured environment. For example, noisy spectators or another competitor, can throw the most experienced athlete off their mental game. Distraction control is a mental skill that can be trained. Affirmations, visualisation and focusing on what you want to happen are just a few ways to shift the focus away from the distraction and back to the task at hand.
4. Focus on One Thing at a Time
Multitasking scatters your attention, reducing your ability to have an optimal performance. Instead, give each task your undivided focus. Whether it’s a yoga pose, a work project, or a meal, practicing single-tasking allows you to engage deeply and just be in the moment.
5. Set a Clear Intention
Before starting any task or activity, take the time to gain clarity of goals you have in place and set a clear intention for what you hope to achieve. It's important to have a plan in place so that you know where you're going and why. Knowing your “why” not only grounds you but also brings purpose to your actions.
6. Practice Mindfulness
Mindfulness is about bringing your full attention to whatever you’re doing, immersing yourself in the present moment, whether you’re eating, working, or exercising. This level of presence helps you cultivate a state of flow, where you’re deeply engaged in the task at hand. The benefits of meditation are well documented and reduced stress and a stronger connection to yourself and your higher purpose.
A daily meditation practice also prepares you for more intense situations. When you become more mindful in everyday life, you’re better equipped to handle more challenging tasks when they arise. By building this level of self awareness, you increase your capacity to stay grounded and focused, even when facing high-pressure moments.
7. Engage with Nature
Spending time in nature is a powerful way to find your ZONE. Take a walk, dip into the ocean, meditate in a park, or simply listen to the sounds of birds outside. Nature has a grounding energy that can help you feel more balanced, clear-minded, energised and at peace.
8. Practice Gratitude
Gratitude can transform your mindset and open you up to positivity. Before beginning your day or any task, reflect on a few questions:
- What am grateful for in my life right now?
- What am I motivated towards in my life right now?
- What or who brings me joy in my life right now?
This simple practice fosters positivity, contentment, motivation and encourages a more relaxed, joyful approach to life.
9. Embrace Consistency and Routine
Consistency builds the foundation for finding your ZONE on a consistent basis. Whether it’s yoga, journaling, or meditating, daily habits help you settle into a routine that naturally supports mindfulness and focus. Over time, these habits will make it easier for you to enter your ZONE and live life with greater awareness and intention. For many athletes, routine is extremely important and provides a lot of comfort for athletes. You will often see athletes routinely do the same actions before a performance -whether it be in training or competition. By keeping a performance routine, they have more ability to keep complete concentration as they move from one action to another.
10. The Power of Visualisation
Visualisation is a powerful tool that can help you enter the ZONE by mentally rehearsing actions and visualising goals before they occur. Before beginning any activity, take a moment to close your eyes and vividly picture yourself successfully completing the task. Focus on the details—what you see, feel, and hear—creating a mental rehearsal as if it’s already happening. Visualisation activates the same motor neurons that fire when you physically perform an action, which can enhance performance by reinforcing muscle memory. It also helps reduce performance anxiety, building a sense of control and preparedness that allows you to step into your ZONE with a clear and confident vision of who you are becoming and what you intend to achieve.
Finding your ZONE takes practice, but incorporating these strategies into your daily routine can help you feel more present, centred, and connected. Embrace these practices, and discover the joy of living fully in the moment and in your ZONE.
At ZONE by Lydia, we want everyone to experience the feeling of being in the ZONE. One of the easiest ways to access the ZONE state is through yoga. We have a range of online yoga practices for all abilities so grab your yoga mat, begin your practice and witness the transformative power of yoga.
