Once you're in it, you seem to be gliding with the flow rather than

一旦你進入其中，你似乎是隨波逐流，而不是。

almost trying to hold on to it.

幾乎想堅持下去。

It's something that just comes to you and you stay with it.

它是你的東西，只是來了你，你留著它。

Flow is when a person is in a highly focussed mental state

流動是指人在精神高度集中的狀態下。

where nothing else seems to matter.

在那裡，其他一切似乎都不重要了。

It occurs when your perceived skill level

當你認為自己的技能水準

and the challenge at hand are equal,

和眼前的挑戰是平等的。

and you are as in control of your mind and body as you can be.

和你一樣控制著你的身心，你可以。

When I experience flow I just feel really, really focussed

當我體驗到流動的時候，我就會覺得真的，真的很專注。

and everything seems to works for me.

一切似乎都為我工作。

You just feel confident in everything you do

你做什麼都很有信心

there's no negative thoughts coming in

心無旁騖

so you just feel like you can perform to your best each time.

所以你就覺得自己每次都能發揮到最好。

The key aspects of flow

流程的主要方面

are being able to perform a task seemingly automatically,

正在能夠看似自動地執行一項任務。

having absolute concentration on the task at hand,

全神貫注於手頭的工作；

maintaining a sense of control over the performance

保持對業績的控制感

and a loss of self-consciousness.

和自我意識的喪失。

In tennis there can be tons of things that can distract you.

在網球比賽中，可以有大量的事情讓你分心。

When it comes to sport, many athletes focus on the outcome of the game

說到體育，很多運動員都會關注比賽的結果。

the match or the race, the desire to win,

比賽或競賽，勝利的慾望。

or they become distracted by how they played in the last point.

或者他們會因為最後一點的發揮而分心。

When athletes dwell on these egocentric thoughts

當運動員沉浸在這些以自我為中心的想法中時

we'll often see them start to lose focus

我們經常會看到他們開始失去重心。

and their performance starts to deteriorate.

而他們的性能開始變差。

The most difficult thing about staying in flow

最難的是要保持流動

is the external things.

是外物。

Your opponent is obviously... Can be one of the most distracting things,

你的對手顯然是...可以是最讓人分心的事情之一。

and just to isolate yourself sometimes from your opponent

只是為了讓自己有時與對手隔離開來

and simply focus on what you're doing

而只需專注於你正在做的事情

really helps for more focus and flow display.

真的有助於更多的焦點和流量的顯示。

Although being in a state of flow is something that's usually associated

雖然處於流動的狀態是通常與之相關的東西

with high level athletes,

與高水平運動員。

it's something that potentially anyone is able to achieve.

這是潛在的任何人都能實現的事情。

From playing an instrument

從演奏樂器

to a surgeon carrying out a complex operation.

到外科醫生進行復雜的手術。

But what can you do to give yourself the best possible chance

但怎樣做才能給自己最好的機會呢？

for achieving a state of flow?

用於實現流動狀態？

Here are my tips to help increase the probability of flow

下面是我的小技巧，幫助大家提高流量的概率。

in your everyday life.

在你的日常生活中。

Sports psychologist Bob Rotella

運動心理學家Bob Rotella

highlighted the importance of letting go of memories of shots, good or bad,

突出強調了放手的重要性，不管是好的還是壞的鏡頭記憶。

and focus on the here and now,

並專注於此時此刻。

as it really helps you focus on the process

因為它真的能幫助你專注於這個過程

and what you're specifically doing at that moment in time.

以及你在那個時刻具體在做什麼。

This could be achieved through setting mastery orientated goals,

這可以通過制定以掌握為導向的目標來實現。

and you can recite to yourself at times throughout the performance.

並且在整個表演過程中，你可以時時自言自語地背誦。

A key characteristic of flow is immediate feedback.

流量的一個重要特徵是即時反饋。

This can be provided by teammates,

這可以由隊友提供。

coaches or yourself as you complete the activity.

當你完成活動時，教練或你自己。

When possible, try to figure out what you're doing well and why.

在可能的情況下，儘量弄清楚自己做的好，為什麼。

As well as what you can be doing better and how.

以及你可以做得更好的地方和方法。

This will make you an active learner

這將使你成為一個積極的學習者

and aid the development of future goals and targets

並協助制定未來的目標和指標

necessary to achieve your desired outcome.

達成你所期望的結果所必需的。

Be a better practitioner of your skills, not a goal chaser.

做一個更好的技能實踐者，而不是一個目標追逐者。

This feedback can be based on your pre-set mastery orientated goals.

這種反饋可以基於你預先設定的掌握導向性目標。

Am I achieving these or not? What can I do to achieve these?

我到底有沒有做到這些？為了實現這些，我可以做什麼？

Doing this as quickly as possible

儘快做到這一點

will help you effectively move on from situations,

將幫助你有效地擺脫困境。

and focus on the present.

並專注於現在。

If the task is too easy then focus is extremely difficult to achieve

如果任務太簡單，那麼專注力就極難實現了。

and it may become tedious.

並可能變得乏味。

If the task is too difficult

如果任務太難

you may feel anxious about whether or not you can meet the demands.

你可能會對自己是否能滿足要求感到焦慮。

Make sure you always set yourself goals that match your skill level,

確保你總是給自己設定與你的技術水平相匹配的目標。

but also challenge you.

但也是對你的挑戰。

When you achieve these goals,

當你實現這些目標時。

set yourself more challenging targets in order to remain in flow.

給自己設定更有挑戰性的目標，以保持流動。

I personally find flow quite easy to remain in but hard to find.

我個人覺得流量挺容易保持的，但是很難找到。

But once you find it, you're in the zone

但一旦你找到它，你就會在這個區域內。

an d, as it says, you just flow through the match.

就像它說的那樣，你只是在比賽中流動。

Thanks for watching! :)

謝謝你的觀看!:)

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