How to enter flow state

1,975,557 views ・ 2023-07-27

TED-Ed


μ•„λž˜ μ˜λ¬Έμžλ§‰μ„ λ”λΈ”ν΄λ¦­ν•˜μ‹œλ©΄ μ˜μƒμ΄ μž¬μƒλ©λ‹ˆλ‹€.

λ²ˆμ—­: μ•„μ—° μ • κ²€ν† : Hyeryung Kim
00:07
A tennis player wins her second straight set,
0
7336
2586
μ–΄λ–€ ν…Œλ‹ˆμŠ€ μ„ μˆ˜λŠ” 2μ„ΈνŠΈ μ—°μ†μœΌλ‘œ μŠΉλ¦¬ν•˜λ©΄μ„œ
00:09
feeling like she can predict her opponent's next move.
1
9922
2837
μƒλŒ€νŽΈμ˜ λ‹€μŒ μ›€μ§μž„μ„ 감으둜 μ˜ˆμΈ‘ν•©λ‹ˆλ‹€.
00:12
A musician works to master a chord progression,
2
12759
2627
μ–΄λ–€ μŒμ•…κ°€λŠ” μ½”λ“œ ν•˜λ‚˜λ₯Ό μ™„μ„±ν•˜κΈ° μœ„ν•΄
00:15
unfazed by mistakes as he repeatedly plays the same four bars.
3
15386
4505
μ‹€μˆ˜μ— λ™μš”ν•˜μ§€ μ•Šκ³  λ˜‘κ°™μ€ λ„€ λ§ˆλ””λ₯Ό λ°˜λ³΅ν•΄μ„œ μ—°μ£Όν•˜κ³ 
00:20
A scientist fails to notice her morning alarm blare from the next room,
4
20141
3629
또 μ–΄λ–€ κ³Όν•™μžλŠ” λ°€μƒˆ 자료λ₯Ό λΆ„μ„ν•˜λŠλΌ
00:23
having analyzed data through the night.
5
23770
2627
μ˜†λ°©μ—μ„œ λ“€λ €μ˜€λŠ” μ•„μΉ¨ μ•ŒλžŒ μ†Œλ¦¬λ₯Ό λ“£μ§€ λͺ»ν•˜κΈ°λ„ ν•©λ‹ˆλ‹€.
00:26
While each of these people is immersed in a different activity,
6
26606
3295
이듀은 각각 νŠΉμ •ν•œ 기술과 지식을 ν•„μš”λ‘œ ν•˜λŠ”
00:29
requiring specific skills and knowledge sets,
7
29901
2502
λ‹€λ₯Έ ν™œλ™μ— λͺ°λ‘ν•˜κ³  μžˆμ§€λ§Œ,
00:32
all three are experiencing what is known as flowβ€”
8
32403
3212
이 μ„Έ μ‚¬λžŒμ€ λͺ¨λ‘ λͺ°μž…이라고 μ•Œλ €μ§„ μƒνƒœλ₯Ό κ²½ν—˜ν•˜κ³  μžˆμŠ΅λ‹ˆλ‹€.
00:35
a unique mental state of effortless engagement.
9
35865
3921
νž˜λ“€μ΄μ§€ μ•Šκ³  μ°Έμ—¬ν•˜λŠ” λ…νŠΉν•œ μ •μ‹  μƒνƒœμ΄μ£ .
00:40
And while you may not be a scientist or professional athlete,
10
40703
3462
κΌ­ κ³Όν•™μžλ‚˜ μš΄λ™μ„ μˆ˜κ°€ μ•„λ‹ˆμ–΄λ„
00:44
anyone can find flow.
11
44165
1710
λˆ„κ΅¬λ‚˜ λͺ°μž…을 κ²½ν—˜ν•  수 μžˆμŠ΅λ‹ˆλ‹€.
00:46
This is a good thing,
12
46084
1001
이것은 맀우 쒋은 μΌμž…λ‹ˆλ‹€.
00:47
as those who more frequently experience flow report higher levels
13
47085
3461
μ™œλƒν•˜λ©΄ λͺ°μž…을 더 자주 κ²½ν—˜ν•˜λŠ” μ‚¬λžŒλ“€μ΄
00:50
of positive emotions, creativity, and feelings of accomplishment.
14
50546
4880
긍정적 감정, 창의λ ₯, 그리고 μ„±μ·¨κ°μ˜ μˆ˜μ€€μ΄ 더 λ†’λ‹€κ³  보고되기 λ•Œλ¬Έμ΄μ£ .
00:55
Further, research has linked it to increased productivity,
15
55927
3503
κ²Œλ‹€κ°€, 이것은 생산성 ν–₯상,
00:59
enhanced learning, and academic achievement.
16
59430
3545
ν•™μŠ΅ ν–₯상, 그리고 ν•™μ—… 성취와도 μ—°κ΄€λ˜λŠ” κ²ƒμœΌλ‘œ λ‚˜νƒ€λ‚¬μŠ΅λ‹ˆλ‹€.
01:03
But what exactly is flow? And how can we find it in our daily lives?
17
63392
5047
κ·Έλ ‡λ‹€λ©΄, λͺ°μž…μ΄λž€ μ •ν™•νžˆ λ¬΄μ—‡μΌκΉŒμš”?
그리고 μ–΄λ–»κ²Œ 우리 μΌμƒμ—μ„œ 그것을 κ²½ν—˜ν•  수 μžˆμ„κΉŒμš”?
01:08
Flow is more than just concentrating or paying attention.
18
68856
3295
λͺ°μž…은 λ‹¨μˆœνžˆ μ§‘μ€‘ν•˜κ±°λ‚˜ 주의λ₯Ό κΈ°μšΈμ΄λŠ” 것이 μ•„λ‹™λ‹ˆλ‹€.
01:12
Psychologists go so far as to define flow as an altered state of consciousness
19
72401
5047
μ‹¬λ¦¬ν•™μžλ“€μ€ λͺ°μž…을 λͺ‡ κ°€μ§€ νŠΉμ§•μ΄ μžˆλŠ”
01:17
with several defining features.
20
77448
2294
λ³€ν™”λœ μ˜μ‹ μƒνƒœλ‘œ μ •μ˜ν•˜κΈ°κΉŒμ§€ ν•©λ‹ˆλ‹€.
01:20
First, those in flow tend to feel so effortlessly engaged in a task
21
80034
5631
첫째, λͺ°μž… μƒνƒœμΈ μ‚¬λžŒλ“€μ€ μ‹œκ°„μ΄ 빨리 κ°€λŠ” κ²ƒμ²˜λŸΌ λ³΄μ΄λŠ” 일에
01:25
that time seems to fly by.
22
85665
2586
λ…Έλ ₯ 없이 λͺ°λ‘ν•˜λŠ” κ²½ν–₯이 μžˆμŠ΅λ‹ˆλ‹€.
01:28
They are not easily distracted.
23
88584
2044
그듀은 μ‰½κ²Œ μ‚°λ§Œν•΄μ§€μ§€ μ•ŠμŠ΅λ‹ˆλ‹€.
01:30
In contrast with cycles of procrastination,
24
90628
2669
ν•  일을 λ―Έλ£¨λŠ” μ‚¬λžŒλ“€μ΄
01:33
when it can feel impossible to start an activity,
25
93297
2545
μ–΄λ–€ ν™œλ™μ„ μ‹œμž‘ν•˜λŠ” 게 λΆˆκ°€λŠ₯ν•˜λ‹€κ³  λŠλΌλŠ” 반면,
01:35
during flow it can feel difficult to stop.
26
95842
3461
λͺ°μž… μƒνƒœμ— μžˆλŠ” μ‚¬λžŒλ“€μ€ ν™œλ™μ„ μ€‘λ‹¨ν•˜κΈ°κ°€ μ–΄λ ΅λ‹€κ³  λŠλ‚λ‹ˆλ‹€.
01:39
Flow also tends to diminish feelings of worry or self-judgment,
27
99512
4504
λͺ°μž…은 λ˜ν•œ κ±±μ •μ΄λ‚˜ 자기 νŒλ‹¨κ³Ό 같은 감정을 μ—†μ• κ³ 
01:44
in turn fostering creativity.
28
104016
2378
결과적으둜 창의λ ₯을 κΈΈλŸ¬μ€λ‹ˆλ‹€.
01:46
And people report experiencing a sense of oneness with what they’re doing,
29
106561
3670
λͺ°μž…ν•˜λŠ” μ‚¬λžŒλ“€μ€ μžμ‹ μ΄ ν•˜κ³  μžˆλŠ” 일과 ν•œ λͺΈμ΄ λ˜λŠ” κ²½ν—˜μ„ ν•˜μ—¬
01:50
allowing for peak performance.
30
110231
2085
졜고의 μ„±κ³Όλ₯Ό λ‚Ό 수 μžˆλ‹€κ³  μ•Œλ €μ Έ μžˆμŠ΅λ‹ˆλ‹€.
01:52
Further, brain imaging studies have shown that flow is accompanied by changes
31
112358
4087
κ²Œλ‹€κ°€, λ‡Œ μ˜μƒ 연ꡬ κ²°κ³Ό λͺ°μž…은 μ‹ κ²½ ν™œλ™μ˜ 변화에 μ˜ν•΄
01:56
in neural activity,
32
116445
1460
λ‚˜νƒ€λ‚˜λŠ” κ²ƒμœΌλ‘œ λ°ν˜€μ‘ŒμŠ΅λ‹ˆλ‹€.
01:57
notably in regions that play a role
33
117905
1835
특히 주의λ ₯, 자기 인식, 자기 μ˜μ‹μ„ κ΄€μž₯ν•˜λŠ” λ‡Œ μ˜μ—­μ—μ„œ
01:59
in attention, self-awareness, and self-consciousness.
34
119740
3295
큰 λ³€ν™”κ°€ λ‚˜νƒ€λ‚¬μŠ΅λ‹ˆλ‹€.
02:03
Despite decades of research, many questions still remain.
35
123161
3878
μˆ˜μ‹­ λ…„κ°„ μ—°κ΅¬λ˜μ–΄μ™”μ§€λ§Œ μ—¬μ „νžˆ λ§Žμ€ 의문점이 λ‚¨μ•„μžˆμŠ΅λ‹ˆλ‹€.
02:07
How do the brains of those in flow compare
36
127248
2336
λͺ°μž…ν•˜λŠ” μ‚¬λžŒμ˜ λ‡ŒλŠ”
02:09
to those in other states of consciousness, like meditation?
37
129584
3003
λͺ…상과 같은 λ‹€λ₯Έ μ˜μ‹ μƒνƒœμ˜ λ‡Œμ™€ μ–΄λ–€ 차이가 μžˆμ„κΉŒμš”?
02:12
Does flow arising from physical activities like sports
38
132587
3253
슀포츠 같은 신체 ν™œλ™μ— λͺ°μž…ν•  λ•Œμ™€
02:15
recruit the same brain areas as more mental tasks like writing or math?
39
135840
4504
κΈ€μ“°κΈ°λ‚˜ μˆ˜ν•™ 같은 μ •μ‹  ν™œλ™μ— λͺ°μž…ν•  λ•Œ λͺ¨λ‘
λ‡Œμ˜ 같은 μ˜μ—­μ΄ κ΄€μ—¬ν•˜λŠ” κ±ΈκΉŒμš”?
02:20
And scientists are still working to understand why certain activities
40
140511
3545
κ³Όν•™μžλ“€μ€ μ™œ μ–΄λ–€ ν™œλ™λ“€μ΄ λ‹€λ₯Έ ν™œλ™λ“€λ³΄λ‹€
02:24
are more likely to elicit flow than others.
41
144056
3212
λͺ°μž…ν•˜κΈ°κ°€ 더 μ‰¬μš΄μ§€ μ΄ν•΄ν•˜κΈ° μœ„ν•œ 연ꡬλ₯Ό κ³„μ†ν•˜κ³  μžˆμŠ΅λ‹ˆλ‹€.
02:27
While we don't know for sure, there are several theories.
42
147310
3670
아직 ν™•μ‹€ν•˜μ§€λŠ” μ•Šμ§€λ§Œ, λͺ‡ κ°€μ§€ 이둠듀이 μžˆμŠ΅λ‹ˆλ‹€.
02:31
For example, people more often report finding flow when doing things
43
151189
3670
예λ₯Ό λ“€μ–΄, μ‚¬λžŒλ“€μ΄ 본질적으둜 더 자주 λͺ°μž…ν•˜κ²Œ λœλ‹€κ³  λ³΄κ³ λ˜λŠ” 일은
02:34
they find intrinsically motivating,
44
154859
2294
동기뢀여가 λœλ‹€κ³  μƒκ°ν•˜λŠ” 일을 ν•  λ•Œμž…λ‹ˆλ‹€.
02:37
meaning activities they find purpose, meaning, or enjoyment in.
45
157153
4379
λͺ©μ , 의미 λ˜λŠ” 즐거움이 μžˆλŠ” ν™œλ™μ„ μ˜λ―Έν•˜μ£ .
02:41
This may include participating in a favorite hobby,
46
161824
3087
κ°€μž₯ μ’‹μ•„ν•˜λŠ” 취미에 μ°Έμ—¬ν•˜κ±°λ‚˜
02:44
but also tackling gratifying assignments at work,
47
164911
3628
직μž₯μ—μ„œ 만쑱슀러운 과제λ₯Ό ν•΄κ²°ν•˜λŠ” 일,
02:48
studying topics you find interesting, or even completing satisfying chores.
48
168789
5548
ν₯미둜운 μ£Όμ œμ— λŒ€ν•΄ κ³΅λΆ€ν•˜κ±°λ‚˜ 심지어 μ§‘μ•ˆ 일을 μ™„μ„±ν•˜λŠ” κ²ƒκΉŒμ§€λ„μš”.
02:54
Likewise, it may be more difficult to find flow in tasks you do
49
174545
3921
λ§ˆμ°¬κ°€μ§€λ‘œ, μ›ν•΄μ„œκ°€ μ•„λ‹ˆλΌ ν•΄μ•Ό ν•˜κΈ° λ•Œλ¬Έμ— μˆ˜ν–‰ν•˜λŠ” μž‘μ—…μ—λŠ”
02:58
only because you have to, not because you want to.
50
178466
3378
λͺ°μž…ν•˜κΈ°κ°€ 더 μ–΄λ €μšΈ κ²ƒμž…λ‹ˆλ‹€.
03:02
Other research suggests balancing personal skill level
51
182220
3545
λ‹€λ₯Έ 연ꡬ 결과에 μ˜ν•˜λ©΄ 개인의 기술 μˆ˜μ€€κ³Ό ν™œλ™ λ‚œμ΄λ„μ˜
03:05
with the activity’s challenge is key for finding flow.
52
185765
4337
κ· ν˜•μ„ λ§žμΆ”λŠ” 것이 λͺ°μž…μ˜ 비결인 κ²ƒμœΌλ‘œ λ°ν˜€μ‘ŒμŠ΅λ‹ˆλ‹€.
03:10
In other words, if a task is too easy, you may get distracted or feel bored.
53
190519
4755
λ‹€μ‹œ λ§ν•΄μ„œ, κ³Όμ œκ°€ λ„ˆλ¬΄ μ‰¬μš°λ©΄ μ‚°λ§Œν•΄μ§€κ±°λ‚˜ 지루함을 λŠλ‚„ 수 있고
03:15
If it’s too challenging, you may become discouraged.
54
195274
3420
κ³Όμ œκ°€ λ„ˆλ¬΄ μ–΄λ €μš°λ©΄ λ‚™λ‹΄ν•˜κ²Œ λ˜λŠ” κ²ƒμž…λ‹ˆλ‹€.
03:18
The classically mesmerizing game of Tetris, for example,
55
198819
4463
예λ₯Ό λ“€μ–΄, 넋놓고 ν•˜κ²Œ λ˜λŠ” κ³ μ „ κ²Œμž„μΈ ν…ŒνŠΈλ¦¬μŠ€λŠ”
03:23
keeps skill-challenge levels in balance by increasing the fall speed of blocks
56
203282
5464
ν”Œλ ˆμ΄μ–΄μ˜ μ‹€λ ₯ ν–₯상에 맞좰 λΈ”λ‘μ˜ λ‚™ν•˜ 속도λ₯Ό μ¦κ°€μ‹œν‚€λ©΄μ„œ
03:28
as players get better at the game.
57
208746
2127
기술 도전 μˆ˜μ€€μ„ κ· ν˜• 있게 μœ μ§€ν•©λ‹ˆλ‹€.
03:31
Still, other studies suggest that it’s most important
58
211207
3378
λ˜λ‹€λ₯Έ 연ꡬ듀은 ν™œλ™λ“€μ— λͺ…ν™•ν•œ λͺ©ν‘œκ°€ 있고
03:34
that activities have clear goals
59
214585
2086
κ·Έ κ³Όμ •μ—μ„œ μ—¬λŸ¬λΆ„μ˜ λ°œμ „μ„ κ°€λŠ ν•  수 있게 ν•˜λŠ” 것이
03:36
and allow you to assess your progress along the way.
60
216671
3044
κ°€μž₯ μ€‘μš”ν•˜λ‹€κ³  μ œμ•ˆν•©λ‹ˆλ‹€.
03:39
For example, practicing a song allows you to gauge your performance
61
219757
4546
예λ₯Ό λ“€μ–΄, μ—¬λŸ¬λΆ„μ΄ 곑을 μ—°μ£Όν•  땐
각 μŒν‘œλ‘œ μžμ‹ μ˜ μ—°μ£Ό μˆ˜μ€€μ„ μΈ‘μ •ν•  수 μžˆμŠ΅λ‹ˆλ‹€.
03:44
with each note.
62
224303
1293
03:45
This also may be why people find flow when playing games of chance,
63
225680
3378
μ‚¬λžŒλ“€μ΄ 별닀λ₯Έ 기술이 ν•„μš”μ—†λŠ” 볡뢈볡 κ²Œμž„μ„ ν•  λ•Œ
03:49
even though those games don't require skill.
64
229058
2419
더 λͺ°μž…ν•˜κ²Œ λ˜λŠ” 이유 λ˜ν•œ 이것일지도 λͺ¨λ¦…λ‹ˆλ‹€.
03:51
Moment-to-moment feedback may be enough to motivate deep engagement.
65
231894
3962
μˆœκ°„μˆœκ°„μ˜ ν”Όλ“œλ°±λ§ŒμœΌλ‘œλ„ 동기 λΆ€μ—¬κ°€ λ˜μ–΄ λͺ°μž…ν•  수 μžˆμŠ΅λ‹ˆλ‹€.
03:56
While no single protocol can guarantee flow,
66
236524
2961
ν•œ κ°€μ§€ λ°©λ²•λ§ŒμœΌλ‘œ λͺ°μž…에 λ“€μ–΄κ°€κΈ°λŠ” νž˜λ“€μ§€λ§Œ
03:59
there are steps you can take to increase your chances.
67
239485
3170
λͺ°μž…μ˜ κ°€λŠ₯성을 높이기 μœ„ν•΄ μ‹œλ„ν•  수 μžˆλŠ” 단계듀이 μžˆμŠ΅λ‹ˆλ‹€.
04:02
Find a quiet environment free from distracting noises or devices.
68
242655
4713
집쀑을 λ°©ν•΄ν•˜λŠ” μ†ŒμŒκ³Ό 기계가 μ—†λŠ” μ‘°μš©ν•œ ν™˜κ²½μ„ μ°ΎμœΌμ„Έμš”.
04:07
Break your tasks into small, specific segments that are easy to track
69
247368
4171
μ—¬λŸ¬λΆ„μ˜ 과제λ₯Ό 따라가기 μ‰½κ²Œ, μž‘κ³ , ꡬ체적으둜 λ‚˜λˆ„μ„Έμš”.
04:11
and learn from.
70
251539
1209
그리고 κ±°κΈ°μ—μ„œ λ°°μš°μ„Έμš”.
04:12
Set clear end goals that are challenging but not frustratingly so.
71
252915
3921
λ„μ „μ μ΄μ§€λ§Œ μ’Œμ ˆν•˜μ§€ μ•Šμ„λ§ŒνΌ λͺ…ν™•ν•œ 끝이 μžˆλŠ” λͺ©ν‘œλ“€μ„ μ„Έμš°μ„Έμš”.
04:17
If you find the task to be tedious,
72
257044
1919
λ§Œμ•½ μ—¬λŸ¬λΆ„μ˜ κ³Όμ œκ°€ μ§€λ£¨ν•˜κ²Œ λŠκ»΄μ§„λ‹€λ©΄,
04:18
set additional parameters to up the stakes.
73
258963
2919
λͺ©ν‘œλ“€μ— 좔가적인 λ³€μˆ˜λ₯Ό μ„€μ •ν•˜μ„Έμš”.
04:22
For example, when cleaning your dishes,
74
262049
2336
예λ₯Ό λ“€μ–΄, μ—¬λŸ¬λΆ„μ΄ μ„€κ±°μ§€λ₯Ό ν•˜κ³  μžˆμ„ λ•Œ,
04:24
attempt to finish them all in a certain amount of time.
75
264385
2753
그것을 νŠΉμ • μ‹œκ°„μ— 맞좰 끝내기λ₯Ό μ‹œλ„ν•΄ λ³΄μ„Έμš”.
04:27
When running, try to keep pace with the beat of a song.
76
267221
3212
달리고 μžˆλ‹€λ©΄, λ…Έλž˜μ˜ λΉ„νŠΈμ— 맞좰 μΌμ •ν•œ 속도λ₯Ό μœ μ§€ν•˜λ € λ…Έλ ₯ν•΄ λ³΄μ„Έμš”.
04:31
Most importantly, and perhaps most frustratingly,
77
271017
3378
κ°€μž₯ μ€‘μš”ν•˜κ³ λ„ κ°€μž₯ 쒌절슀러운 것은
04:34
don't focus too much on reaching flow.
78
274395
2669
λͺ°μž…에 λ„λ‹¬ν•˜λŠ” λ°μ—λ§Œ λ„ˆλ¬΄ μ§‘μ€‘ν•˜λ©΄ μ•ˆλœλ‹€λŠ” κ²ƒμž…λ‹ˆλ‹€.
04:37
That sort of distraction might just prevent you from finding it.
79
277148
3628
그것이 μ—¬λŸ¬λΆ„μ˜ λͺ°μž…을 λ°©ν•΄ν•  μˆ˜λ„ μžˆμœΌλ‹ˆκΉŒμš”.

Original video on YouTube.com
이 μ›Ήμ‚¬μ΄νŠΈ 정보

이 μ‚¬μ΄νŠΈλŠ” μ˜μ–΄ ν•™μŠ΅μ— μœ μš©ν•œ YouTube λ™μ˜μƒμ„ μ†Œκ°œν•©λ‹ˆλ‹€. μ „ 세계 졜고의 μ„ μƒλ‹˜λ“€μ΄ κ°€λ₯΄μΉ˜λŠ” μ˜μ–΄ μˆ˜μ—…μ„ 보게 될 κ²ƒμž…λ‹ˆλ‹€. 각 λ™μ˜μƒ νŽ˜μ΄μ§€μ— ν‘œμ‹œλ˜λŠ” μ˜μ–΄ μžλ§‰μ„ 더블 ν΄λ¦­ν•˜λ©΄ κ·Έκ³³μ—μ„œ λ™μ˜μƒμ΄ μž¬μƒλ©λ‹ˆλ‹€. λΉ„λ””μ˜€ μž¬μƒμ— 맞좰 μžλ§‰μ΄ μŠ€ν¬λ‘€λ©λ‹ˆλ‹€. μ˜κ²¬μ΄λ‚˜ μš”μ²­μ΄ μžˆλŠ” 경우 이 문의 양식을 μ‚¬μš©ν•˜μ—¬ λ¬Έμ˜ν•˜μ‹­μ‹œμ˜€.

https://forms.gle/WvT1wiN1qDtmnspy7