A State Of Flow: How I Found Mine (And How You Can Too)
Ever had one of those moments where everything just clicks? Your brain stops braining, your body takes over, and you’re just living in the moment. That’s what is called a flow state—and if you’re chasing elite performance, it’s a space you’ll want to find as often as possible.
These are three examples of when I found my flow in the diving pool. There are lessons in there for you to try and find your own flow, so make sure you pay close attention to what you read.
1. 2016 World Cup Final, Rio – Pure Presence
The first time I truly felt in flow was during the 3m springboard final at the 2016 World Cup in Rio. Honestly, I’ve only got flashes of memory from that event—which is usually a sign you’re fully present and experiencing flow. My mind wasn’t racing ahead. It wasn’t dwelling on what had just happened. It was calm but sharp. I was laser-focused on the next dive and nothing else.
I’d developed a really solid routine between dives. A version of it helped me get through the prelim and semi-final, but because the final was run so much faster, I had to adapt it—condensing the process without losing its impact. It grounded me, helped me reset after each dive, and made sure my energy wasn’t leaking anywhere it didn’t need to.
The result was personal best score, and second place in the world. 🥈
Flow state takeaways from Rio:
I didn’t let the occasion influence my focus—I trusted my preparation.
I adjusted my routine to fit the event, rather than trying to force a routine that didn’t suit the environment.
I blocked out the noise by locking into a singular goal: execute this dive, now…nothing else mattered.
2. 2019 Pan Am Games – Confidence Under Pressure
Fast forward to Lima, Peru. I was about to start the 1m final at the 2019 Pan American Games. This was one of the rare times I walked into an international event truly believing I could win a medal—and I actually delivered on it. (Elite performers know that belief doesn’t always equal outcome, but on this day, the stars aligned.)
Unlike some competitions where my only goal was to “dive as well as possible,” here I had clarity. I knew what kind of performance would get me on the podium, dive by dive. That clear roadmap meant my focus was sharper than usual, my mind calmer than usual, and my emotions in check. Flow came from knowing exactly what I needed to do—and believing I could do it.
I came into that final in first place from the prelim, so there was pressure to perform again. But I stepped up and delivered another personal best. My first (and only) time breaking 400 points on 1m, and I smashed it with 429. A Pan Am silver medal. 🥈
Flow state takeaways from Lima:
I went in with earned confidence—it wasn’t arrogance, just assurance.
I visualised what a medal-winning performance would look like and reverse-engineered my execution.
I narrowed my focus to one thing: stick to the plan, one dive at a time.
3. Futures Cup – Joy Over Judgement
The third time I found that elusive flow state was actually at one of the smallest international events I’ve ever done: the Futures Cup, shortly after the pandemic. There weren’t many competitions happening, so British Diving put together a developmental event to give younger athletes experience. It was small, relaxed, and intentionally low-pressure.
Now, here’s the twist: I was only allowed to compete because I also agreed to provide commentary on the livestream for the rest of the event. So my week was basically “talking, talking, talking, diving, talking.”
You might think that would kill my focus—but it actually helped. When it came time for my event, diving felt like a break from the commentary chair. There was no weight of expectation, just freedom to perform. And I ended up with my highest ever score on 3m: 481 points. (That would’ve placed 4th in Paris!)
Flow state takeaways from Futures Cup:
Flow can happen when the pressure is off and you’re doing it purely for the love of it.
Sometimes distraction beforehand can reduce overthinking—commentary about others kept me from obsessing over my performance.
By creating space for joy, I unlocked some of my best work.
Final Thoughts: Flow Is Earned, Not Forced
Each of these flow state experiences looked a little different—but they all had a few things in common:
I had a clear goal—not vague, but specific.
I trusted my routine—adaptable, but solid.
I found the right environment—whether it was high-stakes or relaxed.
Finding your flow isn’t about waiting for the stars to align. It’s about building the systems, mindsets, and conditions that allow it to happen.
And above all, it requires self-belief. You have to believe you belong in the moment. That you’re capable. That when it’s your time, you won’t crumble—you’ll flow.
Join the Conversation
What was the last time you found flow? Was it in sport? Business? Creativity? I’d love to hear about it in the comments.
If this helped shift your perspective or gave you a new idea to explore, share it with a teammate, colleague, or fellow high performer.
And if you’ve got a topic you want me to cover next, drop it below 👇🏾