Clutch or Flow? The psychological states of making it happen vs. letting it happen.
A youth climber describing a climbing experience of flow, at a divisional competition:
I’m just completely flowing. Not thinking about the competition, not aware of how tired I was feeling, how hard the climb was, I was moving up the wall, and it felt amazing.
The same climber described a clutch moment at the competition:
I was starting to feel pumped. If I could stay with it, try hard through the next few moves, there was a hold which looked like I could maybe use, as a rest. I decided to commit and not give up. I knew I could do it.
In sport psychology much has been written about the state of flow or “the zone”. Psychologist Mihaly Csikszentmihalyi conceptualized this state as an optimal experience where athletes are fully immersed in their activity, feeling focused and energized. Characteristics of flow include a merging of action and awareness, a sense of control, and an enjoyable experience. For example, although a climb may be at the edge of the climber’s ability, a climber in a flow state experiences a sense of effortlessness, heightened concentration, a merging of action and awareness, a sense of everything coming together or clicking into place. The climber becomes one with the climb.
In recent years, there is emerging evidence of a more dynamic model in the psychology of optimal performance providing a more comprehensive picture of what is happening when we are pushed to our limit. This model includes both flow and clutch states. Although flow remains the primary framework used by researchers to understand optimal performance, it is not the only state being explored.
A clutch state occurs when an athlete is aware that they are in a pressure situation, has the capacity to experience stress, is aware the outcome of the competition is important, and succeeds largely through effort. Success in clutch moments often requires mental resilience, adaptability, and the ability to focus under pressure.
Accessing either state, flow, or clutch, is influenced by the goals pursued by the athlete. For flow to occur, the goals are often open ended and process oriented, “letting it happen”. An example of an athlete tapping into a process goal moment of flow might be “here I am in finals; I’ve been climbing well; I’m just going to climb and see what happens.”
To access a clutch state, the goals are about “making it happen” which means tapping into fixed goals. Fixed goals focus on a specific outcome, for example, controlling the finish hold. They are measurable and objective. An example here might sound like this: “I’ve just got to control the zone and then get to the top. Whatever it takes to control that finish hold.”
Interestingly, athletes seem to transition between the two states during the same performance. Studies found both states to involve a range of positive feelings in the athlete. Feelings of pride, accomplishment and sense of achievement were described in both states. One difference was that in flow the athletes describe feeling energized from the activity and couldn’t wait to do it again. In clutch states, athletes reported feeling exhausted after the intense effort.
“Although both states shared a number of characteristics (e.g., sense of control, absorption, confidence), “making it happen” was described as a more intense and effortful state of heightened concentration and awareness. Furthermore, flow occurred at any stage of the performance and involved a gradual buildup of confidence, whereas “making it happen” occurred with a much more sudden appraisal of situational demands at important stages toward the end of a competition.” (Swan et al, 2017)
Understanding the different psychological states allows athletes and coaches to target mental skills that help prolong or access the state required. Individual preferences and strategies may vary, but here are some common mental skills that have been found to contribute to entering the respective states.
Skills to support entering a flow state
Flow, also known as the zone, is a psychological state where one is fully immersed in the activity, feeling energized, focused, and just enjoying the process. Although flow is described as an elusive state there are common mental skills that have been found to support accessing flow:
Concentration: The ability to concentrate on the task at hand and block out distractions is crucial for entering flow. A mindfulness practice and visualization enhance concentration.
Confidence: A strong belief in one's abilities can positively impact performance and contribute to entering a flow state. Confidence is built through training, preparation, and positive self-talk.
Preparation: Preparation and training build a solid foundation for performance. When athletes feel well-prepared, they are more likely to enter a state of flow during competition.
Mindfulness and Presence: Being fully present in the moment is a key element of flow. Techniques such as mindfulness meditation and staying focused on the current task help athletes stay in the present moment and enhance their performance.
Positive Mindset: Maintaining a positive mindset in the face of challenges helps athletes stay resilient and fosters an environment conducive to flow. Positive affirmations and mental imagery can contribute to a positive mental state.
Intrinsically satisfying experience: Engaging in the activity for the sheer enjoyment of the process, rather than for external rewards. Tapping into intrinsic motivation and joy allows athletes to more likely enter a flow state.
Emotional Regulation: Managing emotions, especially in high-pressure situations, is crucial. Athletes who can regulate their emotions effectively are better equipped to enter a flow state. Breath work is one skill to downregulate the autonomic nervous system.
Clear Feedback: Immediate and clear feedback, staying present and allowing the body to do what it knows how to do allows athletes to adjust their performance in real-time. This allows for continuous improvement, contributing to the flow experience. Again, mindfulness training has been shown to build this skill.
Skill-Challenge Balance: Flow is associated with activities that strike a balance between the individual's skill level and the challenge presented by the task. Engaging in activities that are challenging enough to require skill but not so difficult as to induce anxiety will help an athlete prepare for these moments.
Entering a flow state is a complex and individualized process. Athletes may find that a combination of these mental skills, along with personal preferences and experiences, contribute to their ability to enter and sustain flow during performance.
Skills to support a clutch state
Because a clutch state refers to those high-pressure points in a competition, it requires digging deep and in those critical moments, stepping up the effort. Here are some mental skills that can be beneficial to step up performance in clutch situations:
Emotional Regulation: Learn to manage anxiety and stress by practicing relaxation techniques, such as deep breathing and visualization. Develop a pre-performance routine that includes calming activities to help maintain composure under pressure.
Positive Self-Talk: Replace negative thoughts with positive affirmations. Focus on reinforcing confidence and belief in your abilities. Develop a set of positive, motivational statements to use during high-pressure moments.
Visualization: Practice mental imagery of successful performances in clutch situations. Visualize yourself executing skills with precision and confidence. Include details such as the environment, crowd, and emotions to make the visualization more vivid and realistic.
Focus and Concentration: Narrow your focus to the immediate task at hand. Break down the challenge into smaller, manageable parts.
Adaptability: Develop the ability to adapt quickly to unexpected situations. Stay flexible and be ready to adjust your approach based on changing circumstances. Tap into a growth mindset and embrace challenges as opportunities for growth and learning.
Confidence Building: Reflect on past successes and positive performances to build and reinforce confidence. Set realistic and achievable goals for the clutch situation, focus on specific actions rather than the overall outcome.
Mindfulness and Present Moment Awareness: Practice mindfulness techniques to stay present and ignore the mind when it wanders to future outcomes or past mistakes. Cultivate an awareness of the current moment, allowing you to respond effectively to the demands of the situation.
Pressure Simulation: Simulate high-pressure situations during training to expose yourself to similar conditions. This can help desensitize you to the pressure and build resilience.
Create scenarios in practice that mimic the intensity and importance of clutch moments.
Self-Reflection: After clutch situations, engage in reflective practices to analyze your performance objectively. Identify strengths and areas for improvement and use this feedback to refine your mental preparation for future clutch moments. Remember that optimizing performance in clutch situations involves continuous practice and refinement of mental skills.
Developing a strong mental game requires consistent effort and a willingness to adapt and grow. So, dial up the effort at crucial moments (clutch) or show up with an open willingness to do your best whatever the outcome (flow) and see what happens!
Check out our Competition Guide to help you develop a plan that works best for you.
Resources
Csikszentmihalyi, M., Csikszentmihalyi, M., Abuhamdeh, S., & Nakamura, J. (2014). Flow. Flow and the foundations of positive psychology: The collected works of Mihaly Csikszentmihalyi, 227-238.
Christian Swann, Lee Crust, Patricia Jackman, Stewart A. Vella, Mark S. Allen & Richard Keegan (2017) Psychological States Underlying Excellent Performance in Sport: Toward an Integrated Model of Flow and Clutch States, Journal of Applied Sport Psychology, 29:4, 375-401, DOI: 10.1080/10413200.2016.1272650
Swann, C., Crust, L., & Vella, S. A. (2017). New directions in the psychology of optimal performance in sport: flow and clutch states. Current opinion in psychology, 16, 48-53.
