Sport Psychology

Unlocking Flow Through Mental Practices

Edson Filho talks about peak performance—what we know about it and how to get it 

When people think about elite athletic performance, they often focus on physical training, natural talent, or the countless hours of practice that go into honing those skills. But according to Edson Filho, an associate professor of sport, exercise, and performance psychology at BU Wheelock, the mind is just as important as the body where peak performance is concerned.

In this interview, Filho, who directs the Performance, Recovery and Optimization (PRO) Lab, explores the concept of “flow” – a state of performance where everything clicks, distractions disappear, and performance feels effortless. As he says, achieving flow isn’t about forcing perfection, but rather balancing relaxation with focus. By strengthening mental habits alongside physical preparation, performers can create the conditions needed to consistently reach their highest potential.

Highlights from the Conversation 

The importance of understanding flow

Everybody wants to be in flow, whether you’re playing the piano, playing soccer like, I did, writing a paper, painting, or cooking. Those are the moments when you’re full engaged, in a good mind space, and confident. What we know about peak performance ins ports, and what most of the research says, is that you’re very relaxed and very focused. You feel in control but you’re not trying to control. That’s what I call the ‘paradox of control.’

Edson Filho

Three tips for achieving flow state

Three key pieces of advice for athletes looking to improve their mental performance. First, find someone who can support you on your journey, because no one succeeds along. Second, reflect on your self-talk and ask whether it’s helping or hurting your performance, aiming to make it more compassionate and instructional. Third, seeing meaningful goals that build motivation, confidence, and leadership, while recognizing that seeing sports schools or mental health support is a valuable part of continued growth.”

Edson Filho