The Ensōnomics of Effortless Action
And Maybe You Need Some Bubbles in Your Life
Welcome to the third issue of Ensōnomics.
It’s been a week. And it’d be easy to lean into the emptiness of things. But for now, the focus is on the other side where there’s some joy and fun - even if it’s work.
Enjoy.
At first glance, the ensō might not seem like a symbol of deep theology.
But look closer, and it reveals something profound.
In Zen philosophy, drawing an ensō is an act of pure presence, a reflection of the artist’s state of mind in a single, unbroken stroke. There's no erasing, no perfecting - only the moment itself, captured in ink. This mirrors the idea of flow - a state where thought and action merge effortlessly, free from hyper analysis or self-doubt. Like a jazz musician lost in improvisation or a chef who cooks without a recipe, the ensō embodies movement without hesitation, skill without self-consciousness. It reminds us that true mastery isn’t about rigid control but about surrendering to the moment.
Spiritually, the ensō also suggests wholeness and the cyclical nature of existence - life, death, and renewal. It’s not about achieving perfection but embracing imperfection as part of the process. In this way, the ensō becomes more than just a symbol - it’s a meditation on how we move through the world. The lesson? Let go, trust your instincts, and allow the sumi ink - and life - to flow.
In a world full of distractions, short attention spans, and rising burnout, the idea of flow has become both a fascinating scientific concept and a practical way to reclaim focus. First introduced by psychologist Mihaly Csikszentmihalyi in the 1970s, flow is that feeling of being completely absorbed in what you're doing - where time flies, self-doubt disappears, and you're performing at your best. "Flow is being completely involved in an activity for its own sake," Csikszentmihalyi explained. "The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you're using your skills to the utmost."
Flow isn't just a vague feeling of being in the zone but a specific psychological state with identifiable characteristics. According to Csikszentmihalyi's research, flow experiences typically include:
Complete concentration on the task at hand
Clarity of goals and immediate feedback
Balance between challenge and skill
Sense of control
Effortlessness and ease
Transformation of time
Loss of self-consciousness
Autotelic experience (activity is intrinsically rewarding)
While this state may sound elusive, research suggests that flow is actually hardwired into human psychology as a mechanism for optimal performance and well-being. Neuroscientist Andrew Huberman explains that "flow states are associated with specific neurochemical changes, including increased dopamine, norepinephrine, endorphins, anandamide, and serotonin, along with decreased cortisol." These chemical shifts create what some researchers call "transient hypofrontality” - a temporary down regulation of the prefrontal cortex that silences our inner critic and allows more intuitive brain regions to take the lead.
The increasing rarity of flow states in modern life is no accident. The attention economy, built on what Tristan Harris calls "extractive attention practices," has created an environment fundamentally hostile to deep concentration. "Our technologies are racing far ahead of our ability to understand or control them," warns Harris, former Google design ethicist and co-founder of the Center for Humane Technology. "They're designed to capture our attention by exploiting psychological vulnerabilities, not to help us achieve states of flow."
The statistics paint a troubling picture. A 2023 study by Microsoft found that the average office worker is interrupted every three minutes, while research from Gloria Mark at UC Irvine shows that it takes an average of 23 minutes to fully refocus after an interruption. When we consider that the typical smartphone user checks their device 150 times per day, the challenge of achieving flow becomes clear.
Yet paradoxically, the more fragmented our attention becomes, the more valuable flow states become. Companies like Shopify have recognized this, implementing "flow days" where meetings are banned and employees can focus on deep work. "The most successful people protect their time to ensure they have long, uninterrupted periods to produce their best work," notes Cal Newport, author of "Deep Work." "They've recognized that flow isn't just a pleasant experience - it’s a competitive advantage."
Perhaps nowhere is the power of flow more visible than in elite athletics. When gymnast Simone Biles performs her gravity defying routines, or when Steph Curry seems to enter a state where every shot is destined to fall, we're witnessing flow in action. These aren't just moments of great skill but transformative experiences where performers transcend their normal capabilities.
In the 2023 NBA Finals, Denver Nuggets center Nikola Jokić described his championship winning performance in quintessential flow terms: "I wasn't thinking about scoring or assists. I was just playing. The game was coming to me in slow motion, and I was just reacting." This experience matches what big wave surfer Laird Hamilton has called "getting out of your own way” - the paradoxical idea that our best performance comes when we stop trying so hard to perform.
Research supports these anecdotal accounts. A 2021 study published in the Journal of Sport and Exercise Psychology found that athletes in flow states showed improved performance metrics, reduced muscle tension, and more efficient movement patterns compared to their non flow performances. "Flow doesn't just feel better," explains performance psychologist Michael Gervais, who works with Olympic athletes and the Seattle Seahawks. "It actually produces measurably better results."
Beyond athletics, flow states have been linked to creative breakthroughs across domains. Filmmaker Steven Spielberg describes his best directorial experiences as "a sense of being in a waking dream where I'm not really aware of directing the film." Novelist Haruki Murakami, known for his disciplined writing routine, explains: "When I'm in writing mode for a novel, I get up at four a.m. and work for five to six hours. In the afternoon, I run for ten kilometers or swim for fifteen hundred meters. In the evening, I read and listen to music. I go to bed at nine p.m. I keep to this routine every day. This creates a kind of mesmerizing effect that allows me to enter a flow state."
In business, companies like Pixar have designed their work environments specifically to facilitate flow. Their famous "braintrust" meetings create spaces where creative feedback can flow freely, while their campus architecture encourages unplanned encounters that spark new ideas. "At Pixar, we consciously try to create an environment that fosters flow," explained Ed Catmull, co-founder of Pixar, in his book "Creativity, Inc." "When people are in flow, they're more likely to make connections between ideas that might otherwise seem unrelated."
Despite the challenges of modern life, flow remains accessible with the right conditions and practices. Steven Kotler, author of "The Art of Impossible," suggests several practical strategies for increasing flow:
Eliminate distractions: "Focus follows attention," Kotler notes. "If you want to enter flow, you need to protect your attention from interruption."
Pursue the right challenges: Flow occurs in what Csikszentmihalyi called "the stretch zone"—where tasks are challenging enough to engage our full abilities but not so difficult that they trigger anxiety.
Establish clear goals: "Flow requires knowing what you're trying to accomplish," explains Kotler. "Without clear goals, your brain has nothing to organize its attention around."
Seek immediate feedback: Flow thrives on knowing how you're doing in real time, whether that's from a coach, a colleague, or the activity itself.
Deepen your practice: As psychologist Anders Ericsson's research on deliberate practice has shown, the path to flow often involves building skills through focused, feedback-rich training.
For modern knowledge workers, this might mean adopting practices like time-blocking, using tools like Freedom or Forest to block digital distractions, or implementing "deep work" sessions inspired by Newport's research. For artists and creatives, it might mean establishing rituals that signal to the brain that it's time to create, like composer Igor Stravinsky, who sat at the same piano at the same time each day.
Beyond individual performance and well being, flow has broader implications for education, work, and society. Schools that incorporate flow principles - like Montessori programs or Finland's phenomenon based learning approach - often show improved student engagement and outcomes. Workplaces designed around flow principles tend to report higher employee satisfaction and productivity.
In a world increasingly dominated by artificial intelligence and automation, the distinctly human capacity for flow may become even more valuable. As futurist Kevin Kelly suggests, "The kinds of jobs that will remain for humans are those that require the unique human capacity for flow - for intuitive leaps, creative connections, and interpersonal resonance.”
And as psychologist Martin Seligman, founder of positive psychology, has noted: "The good life consists in deriving happiness by using your signature strengths every day in the main realms of your life." Flow experiences, which naturally arise when we engage our strengths in meaningful challenges, may be key to this vision of human flourishing.
Whether we're athletes seeking peak performance, artists pursuing creative breakthroughs, or simply individuals looking for more fulfilling experiences, the science of flow offers a map for optimal human experience. As Csikszentmihalyi himself concluded after decades of research: "The best moments in our lives are not the passive, receptive, relaxing times - although such experiences can also be enjoyable. The best moments usually occur when a person's body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile."
Bubbles.
Kids love them. Patrick McGoohan ran from them in The Prisoner. They may lower your blood pressure. And they’re part of the ingenious fishing strategy of humpback whales.
Humpback whales (Megaptera novaeangliae), among the most intelligent and charismatic marine mammals, are some of the largest creatures on the planet, yet their diet consists of some of the tiniest organisms in the ocean. Tiny shrimp-like krill, which drift in the vast expanse of the sea, provide a challenge: how can a massive whale efficiently gather enough of these microscopic morsels to sustain itself? Instead of aimlessly chasing after scattered prey, humpbacks have developed an incredible strategy - one that involves crafting nets made entirely of bubbles
This technique, known as bubble net feeding, is a fascinating example of nature’s ingenuity and showcases the whales intelligence, precision, and ability to use tools in the wild - traits that make them stand out in the animal kingdom. Bubble net feeding is not only a testament to their ingenuity but also a crucial adaptation for survival in the vast and often unpredictable ocean.
The technique begins with one whale diving deep beneath a school of fish. This whale releases bubbles from its blowhole while swimming in an upward spiral. These bubbles form a barrier that disorients and traps the prey within a confined area near the surface. Other members of the group then join in, swimming in coordinated spirals to maintain the bubble net while preparing to feed. As they ascend, the whales open their mouths wide, engulfing massive amounts of fish along with water. And with one powerful gulp, the whale can consume a meal far more efficiently than if it were foraging blindly. The water is then filtered out through their baleen plates, leaving only the prey behind. Research has revealed the often intricate swim paths humpback whales follow while creating bubble nets. These paths often include upward spirals and even double loop patterns, which consist of an initial spiral to corral prey followed by a second lunge to capture it.
The precision of bubble net feeding is remarkable. Whales actively control various aspects of the net's structure, such as its size, depth, and the spacing between bubbles. These adjustments optimize prey density within the net, increasing per-lunge intake by up to sevenfold without significantly raising energetic costs. What’s even more impressive is their ability to adapt their techniques. When hunting faster-moving fish like herring, humpbacks work together, creating massive bubble nets and surfacing in unison - sometimes in groups of up to 30. This ability to modify their tools demonstrates an advanced level of problem solving and adaptability..
This remarkable behavior challenges traditional ideas about tool use in the animal kingdom. The ability of humpback whales to create bubble nets reflects advanced cognitive abilities rarely seen in non human animals. Their use of bubbles as tools demonstrates problem-solving skills akin to those observed in primates or birds that use sticks or rocks for foraging. Moreover, their capacity for teamwork underscores complex social structures based on communication and cooperation.
Marine researchers continue to explore how humpback whales develop these behaviors over time - whether through learning from peers or innate instincts - and how environmental factors influence their feeding strategies. Such studies deepen our appreciation for these animals' intelligence while emphasizing the importance of preserving their habitats.
Humpback whales' bubble net feeding is a captivating blend of ingenuity, cooperation, and precision. This unique strategy allows them to efficiently capture prey while showcasing advanced cognitive abilities that rival those of many terrestrial animals. Whether performed by groups or solitary individuals, bubble net feeding highlights the incredible adaptability of humpback whales - a trait essential for survival in dynamic ocean ecosystems.
As we learn more about these remarkable creatures through research and observation, we gain not only scientific knowledge but also a profound respect for their role in maintaining marine biodiversity. Protecting humpback whales ensures that future generations can witness their awe-inspiring behaviors firsthand - a reminder of nature's boundless creativity and resilience.
There is a joy to Bubbles. And in addition to Crayons and Play-Doh, bubbles can be a great resource to a better life for humans, too.
Feeling stressed? Overwhelmed? Like your to-do list is never-ending? Maybe it’s time to take a deep breath… and blow some bubbles. Bubble therapy isn’t just for kids - it’s a surprisingly powerful way to relax, refocus, and bring a little joy into your day. And blowing bubbles isn’t just fun - it taps into real physiological and psychological benefits.
Bubble therapy can be particularly beneficial for individuals with anxiety disorders. The deep breathing and sensory experience of blowing bubbles can help activate the body's relaxation response and provide a sense of grounding. It can serve as a helpful coping mechanism during times of heightened anxiety and panic.
For individuals with social anxiety, bubble therapy can also be a useful tool for exposure therapy. Blowing bubbles in a public setting can help gradually desensitize individuals to social situations and reduce anxiety. By focusing on the bubbles, individuals can shift their attention away from their fears and practice being present in the moment.
Deep Breathing = Instant Calm
When you blow a bubble, you have to exhale slowly and steadily. This mimics deep breathing techniques used in meditation and breathwork, activating your parasympathetic nervous system—the part of your body responsible for relaxation. Deep, rhythmic breathing lowers cortisol (the stress hormone), reduces blood pressure, and slows your heart rate, bringing on a sense of calm.
2. Mindfulness in Motion
Watching bubbles float and pop keeps you focused on the present moment, much like mindfulness meditation. Studies show that practicing mindfulness can improve mental clarity, reduce anxiety, and even increase overall happiness.
3. A Brain Boost
Engaging in playful, creative activities - like blowing bubbles—stimulates the brain's reward system, triggering the release of dopamine (the "feel-good" neurotransmitter). This helps improve mood and relieve stress.
4. Sensory Therapy
The combination of sight, touch, and breath creates a multi-sensory experience that can be especially soothing. The gentle motion of the bubbles, the shimmering rainbow colors, and the feel of the soap film all contribute to relaxation.
And if you have an urge to pop one - go right ahead - popping bubbles is more mind-blowing than you think.
You probably think that when a bubble pops, it’s gone - poof, vanished, never to be seen again. But guess what? Science says otherwise. Turns out, when a bubble bursts, it doesn’t just disappear - it actually gives birth to a tiny army of "daughter bubbles" in its wake.
No, this isn’t just a cool party trick. This little known phenomenon could have a big impact in areas like climate science, where bubbles play a major role in sea foam and air-sea interactions.
Like all the best discoveries, this one started with some good old-fashioned curiosity (and maybe a little procrastination). Late one night, a group of Harvard grad students found themselves playing with bubbles - because what else do you do when you’re working on a physics Ph.D.?
As they watched the bubbles pop, they noticed something strange: instead of just vanishing, the bubbles left behind a cluster of mini bubbles. Naturally, they decided to investigate further.
Armed with a high-speed camera and some serious scientific know how, the team captured the exact moment a bubble bursts. What they found was fascinating: when a bubble collapses, it doesn’t just pop - it folds in on itself, creating a ring of tiny droplets that form new, smaller bubbles.
This isn’t just a one time thing. It happens all the time, from washing dishes to ocean waves crashing on the shore.
At its core, a bubble is just a thin layer of liquid surrounding a pocket of air. When that fragile film breaks, it rapidly folds inward, leaving behind a donut-shaped ring of trapped air. But here’s the kicker: that shape is unstable, so the air pockets break apart into even smaller bubbles, repeating the process until they’re too tiny to keep going.
It’s basically a chain reaction of bubble making - like a bubbly version of Russian nesting dolls.
Okay, so bubbles make more bubbles - cool, but why should we care? Well, scientists who study climate change are very interested in how bubbles in sea foam interact with the atmosphere. These tiny bubbles can launch salt and other particles into the air, influencing everything from cloud formation to ocean chemistry.
So next time you pop a bubble, take a second to appreciate the weird, wonderful physics at play. Because in the grand scheme of things, bubbles are a lot more important than they seem.
DIY Bubble Solution Recipe
Want to make your own bubbles at home? Try this simple home recipe for long-lasting, extra-floaty bubbles:
What You'll Need:
✅ 2 cups warm water
✅ ½ cup dish soap (Dawn or Joy work best)
✅ ¼ cup corn syrup or glycerin (for stronger bubbles)
How to Make It:
Pour the warm water into a bowl.
Slowly mix in the dish soap - stir gently to avoid creating too many suds.
Add the corn syrup or glycerin and stir again. This ingredient helps strengthen the bubbles so they last longer.
Let the solution sit for at least an hour (or overnight for even better results).
Let the Bubbles Work Their Magic
Next time stress creeps in, grab a bottle of bubbles (or your DIY mix), take a deep breath, and start. Then watch as your worries float away - one bubble at a time.
Because sometimes, the simplest solutions, especially for bubbles, are the most delightful.
Sometimes, it’s okay to close with a song full of Friday flow.
Have a lovely weekend.
The Endsō
