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The Best Hack for Using Your Phone Less: Find a ‘Flow’ Activity

By Roger Gelman, MPY Youth Advisory Board Member 

We’re always surrounded by our screens. We use our phones constantly for school, social life, and entertainment, which makes it hard to simply put them down. That’s why I think it’s important to have an activity that puts you into a flow state — a time when you are so focused that everything else doesn’t seem to matter. Especially being attached to your phone. 

The idea of “flow” comes from psychology. It was studied by a psychologist named Mihaly Csikszentmihalyi, who found that people feel their best when they are fully involved in an activity that is challenging but not overwhelming. 

During flow, your mind is focused, time seems to pass quickly, and you feel calm and in control. Your brain isn’t jumping between distractions. It’s locked in on one task. 

For me, that activity is golf. 

5 key ways golf puts me in a flow state 

1. Focused on the moment: When I’m on the golf course, I don’t feel the need to check my phone. I’m focused on my swing, the distance to the hole, and the type of shot I need to score my best. My attention is fully on what I’m doing at that moment. Because golf requires patience and concentration, there isn’t as much room for distractions on a phone. 
2. More aware of my surroundings: Golf also helps me become more aware of my surroundings. I notice the peacefulness of the course, the sound of the club hitting the ball, and the feeling of being outside and under the sun. Instead of scrolling, I’m actually paying attention to what’s around me. 
3. Challenged in a good way: Another reason golf puts me in a flow state is because it challenges me in a healthy way. Every round is different, and there is always something to improve. When I make a bad shot, I have to reset and focus on the next one. That mindset has helped me learn patience and resilience, both on and off the course. 
4. Connected without screens: Golf gives me a chance to spend time with my family without being distracted by phones. When I play with my dad, we compete against each other and push one another to play better. When I’m with my brother or cousin, we joke around, celebrate good shots, and tease each other about bad ones. Being on the course together helps us bond without our phones getting in the way. 
5. Time to truly unplug: A full round of golf can take four or more hours, which offers plenty of time to disconnect. By the end of the round, I often feel more refreshed because I’ve spent hours without constant notifications. 

I believe everyone needs an activity like this. It certainly doesn’t have to be golf, but it should be something that helps you disconnect from your phone and stay present. Whether it’s a sport, art, or another hobby, having a go-to flow activity can improve focus and mental well-being. 

Here are a few tips, based on my own experience, to help find a flow-state activity of your own.

How to go with your own flow 

1. Choose something you care about improving in. Flow is easier when you want to get better. Pick an activity where you feel motivated to practice, not something you’re just doing to pass the time. 
2. Find something that keeps your hands and mind busy. In golf, I’m driving the cart, carrying my clubs, lining up my shots, and thinking about what to do next, so my phone becomes an afterthought. Look for activities where you’re physically and mentally involved, like playing a full basketball game, working on a detailed art project, baking something from scratch, or practicing a song on the piano or guitar. When you’re that focused, scrolling just doesn’t fit in. 
3. Give it real time to grow on you. You won’t always feel “in the zone” right away. Try an activity a few times before giving up. The more comfortable you get, the easier it becomes to focus and enjoy being in the moment. 

Life feels better when you’re not always distracted. Having an activity that puts you in a flow state can help you feel more focused, calm, and connected. Whether it’s golf or something else, finding your flow is worth it.