Highlights
- People with ADHD often struggle to regulate attention, finding it hard to focus on things like chores, taxes, or hobbies. However, they may also be super focused on a specific task.
- Hyperfocus is a high-intensity state of concentration that may occur in different settings: work, school, screen time, or hobbies.
- Hyperfocus in adults with ADHD is thought to result from low levels of the neurotransmitter dopamine.
- Everyone can have periods when they hyperfocus but people with ADHD tend to experience it more often and for longer periods of time than the general population.
People with attention deficit hyperactivity disorder (ADHD) may struggle to pay attention to mundane tasks but enter intense concentration, called hyperfocus, on things they find interesting.
Read on to understand this “unofficial symptom” and how to manage hyperfocus enough to utilize it as an asset in your control.
What Is Hyperfocus?
Hyperfocus can be defined as a
“Focus” in the ADHD Context
It is a fact that people with ADHD have poor focus. However, it is also important to note that when it comes to ADHD, it isn’t that there is a “lack” of attention, but instead issues with regulating it. This may seem like simple semantics, but this distinction is extremely important and it speaks to the “selective” nature of attention that may be displayed.
A lack of focus manifests itself in various ways — such as being easily distracted and unable to give consistent attention to specific activities. Consequently, when there is a task that piques the interest of the individual, the flip side occurs, and those with ADHD will become extremely focused and dedicated to it. It can be easy to assume that people with ADHD pick and choose when they want to commit to something, but this isn’t true — it is the effect of distractibility.
At this point, you may be recalling your personal experience or that of people around you and thinking that hyperfocusing sounds pretty normal. After all, most people can probably relate to feeling taken over by a personal interest. This begs the question, what makes ADHD hyperfocus different?
Hyperfocus in the ADHD Context
While people without ADHD can certainly experience something akin to hyperfocus, there is a difference in how it presents when it comes to those with ADHD. For instance,
Many individuals with high-functioning ADHD seek professional help later in life — during adolescence or adulthood — when their previous coping strategies no longer suffice, and learn healthier coping strategies. You can contact medical providers at MEDvidi to receive a personalized ADHD treatment plan. "
Hyperfocus and Other Disorders
Studies have also pointed to the possibility of hyperfocus in the context of
Examples of Hyperfocus
In medical literature, research on hyperfocus is anecdotal and subjective, which makes it a difficult concept to quantify. However, it is possible to find some general examples of what hyperfocus looks like.
For instance, children may become so engrossed in a video game, or watching TV or a movie that they don’t hear their names being called. In adults, similar behaviours can occur, but can also include being so preoccupied that important tasks are ignored — this can range from responsibilities or spending time with significant others.
More tangible examples include losing hours engaging in:
- Internet rabbit holes and deep dives (on sites like Reddit or Wikipedia)
- Books or other creative projects
- Cleaning or reorganisation
- Doom-scrolling
Although everyone engages in these and similar activities from time to time, in the case of hyperfocus, the interest is so intense that you completely lose track of time, and even important things can’t distract you.
Hyperfocus vs Flow State
When looking up hyperfocus, you may come across a term called
Much like with hyperfocus, individuals experiencing a flow state can pursue certain activities with so much passion that everything disappears —
What Does Hyperfocus Look Like in Adults?
As previously mentioned, how a person experiences these states of intense focus is subjective and unique. That said, the general
- A task that is interesting or enjoyable to the individual
- A task or activity that makes you feel like time is passing faster than normal
- While engaged in this activity, you feel like you have tunnel vision
- You find it difficult to concentrate on anything else due to the task at hand feeling entirely immersive
- An intense (and sometimes prolonged) state of focus and concentration
- Time blindness or a general obliviousness to time passing
- Being unaware that you are in a hyperfocus state ; people around you may also find it hard to get your attention
- A marked improvement in task performance during a hyperfocus state
- Reduced self-consciousness
- Euphoria
- Satisfaction
- Feeling in control
- Feeling calm or like you’re “in the zone”
- Marked by improvements in performance and productivity
- An inability to consciously perceive the external environment or stimuli
- A lack of self-awareness
- Feeling a lack of attunement to your body’s physical needs
- Feeling disconnected from what is going on around you
- It can also include being oblivious to anything that does not relate to the object of your hyperfocus
What Causes the ADHD Brain to Hyperfocus?
To better understand this, let’s take a step back to the definitions. ADHD is a neurodevelopmental disorder — these are types of disorders that affect how the brain develops and functions. While the exact cause of ADHD is still unknown, it is theorised that
Dopamine is a neurotransmitter that is naturally created by the body to regulate learning and motivation. It is released when your brain is expecting a reward, which is why you’ll likely hear it in association with pleasure and reward; it is sometimes known as the “feel good” neurotransmitter due to this too. So, when you are doing a task, dopamine is released
When it comes to people with ADHD, lower levels of dopamine mean that they don’t reap this reward fully. This is why it can lead them to seek activities that provide a boost, or, in the case of hyperfocus, become entirely consumed by an activity that gives them this boost.
Hyperfocus vs Hyperfixation
Another term that is usually mentioned with hyperfocus is hyperfixation. This is a clinical term that is defined as “an intense, repetitive attachment to some form of hobby or content.” It largely occurs in those with ADHD and autism.
While hyperfixation and hyperfocus are similar terms, they are two different phenomena. For instance, hyperfocus doesn’t usually involve someone’s special interest, it is also shorter in duration and mainly applicable to set or single tasks. For example, a task someone hyperfocuses on today may not be what they pay attention to the next day or even an hour later.
On the other hand, hyperfixation on a specific task, topic, or activity can last for hours, days, or weeks. Furthermore, hyperfixation is an “unofficial” symptom of ADHD that isn’t listed in diagnostic criteria, while it is mentioned as a diagnostic criterion in the Diagnostic and Statistical Manual of Mental Disorders (DSM) for autism as “highly restricted, fixated interests that are abnormal in intensity or focus.”
That said, these terms are sometimes used interchangeably but the differences between the two can be simply put down to the duration and subject matter of the task.
Is Hyperfocus Good or Bad?
For some adults, periods of hyperfocus can be beneficial to them as they navigate life. That said, some challenges of hyperfocus can come about too. Let’s go through some here.
Benefits of Hyperfocus
- Hyperfocusing on work-related pursuits and passions can help you develop a positive reputation. Due to your passion, you may be known as someone dedicated to the job. You may find yourself able to meet deadlines easily, or even as someone who produces high volumes of high-quality work.
- Hyperfocusing on the person you are dating can make romantic partners feel listened to, understood and appreciated. While some may not be able to handle the intensity, others may find it extremely attractive that someone has taken a keen interest in them and the things they like.
- If you are a parent you may find that hyperfocusing on your child’s interests is incredibly beneficial to your relationship. Not only does it make it easier to play and engage with them but this also leads to a deeper sense of connection and a stronger bond.
- Studies have found that people with ADHD tend to be more creative than the general public. Furthermore, you may find that you are a “jack of all trades”, with a diverse and expansive skillset. Not only does this open up a variety of hobbies and activities to participate in, but it also has the benefit of resulting in your ability to constantly discover new and exciting ways to occupy your time. Additionally, hyperfocusing on hobbies can mean that you pick things up at a significantly faster rate than most . This can be particularly beneficial if you are picking up a sport or learning to play an instrument.
- You can constantly immerse yourself in various passions. This has the added benefit of opening you up to an assortment of experiences and offers the possibility of making a range of connections and friends.
Challenges of Hyperfocus
- Social problems, like decreased work and academic productivity, can come about if someone with ADHD hyperfocuses on an unproductive task. Hyperfocusing on negative or unproductive things can derail your entire day or negatively impact your relationships. People who find it hard to deal with hyperfocus can also end up feeling heightened levels of anxiety when it comes to tackling any of the things mentioned above.
- It may lead to physical issues or problems . Headaches are the most commonly reported. Additionally, hyperfocus can lead to specific behavioural addictions that reduce your quality of life. For example,
56% of those with ADHD [9*] have been found to also have an internet addiction. This addiction leads to a range of issues, from sleep disturbances to reduction in bone density and physical strength, depression, and more. - During periods when you’re hyperfocusing, you may overpromise under the assumptionyou’ll be able to meet a deadline. This can be risky as hyperfocusing isn’t a symptom you can switch on and off at will. Therefore, you run the risk of underdelivering on your promises and commitments.
- Periods of hyperfocus can lead to burnout. Overextending yourself can lead to a cycle whereby you hyperfocus on something, burn themselves out and do nothing, only to hyperfocus on something new again to try to catch up to yourself.
How to Use Hyperfocus to Your Advantage
While hyperfocus may seem like a good thing or even a “superpower”, it usually coincides with the person neglecting other aspects of their daily life in an unbalanced and unhealthy way.
For instance, one famous example by clinical psychologist Dr Kathleen Nadeau in her book Adventures in Fast Forward details a woman who was so hyperfocused on her paper that she didn’t realise her house had caught on fire. Luckily, she was not harmed, but this goes to show how hyperfocus can lead to an inability to pay attention to the external world to the point of potential harm.
Furthermore, due to hyperfocus being largely caused by brain neurotransmitters, it isn’t something that can happen on command. That said, while there is no official treatment for it, various means can be implemented to help you use hyperfocus to your advantage.
Managing Strategies
- Pinpoint the activities you tend to hyperfocus on and lean into them: This looks like choosing a career path that is connected to your passions and interests or working out ways to involve other people in those activities with you. For example, you are prone to internet rabbit holes and you do a weekly quiz with friends; you get to engage with people and use some of the more obscure facts you know. For others, this may look like involving a partner or your child in a shared interest.
- Set time limits: While hyperfocusing on tasks may make you more productive, it is important to remember that the energy used comes from somewhere. As hard as it can be to stop hyperfocusing after you’ve begun, it is important to remember to pace yourself.
- The Pomodoro technique: If you find yourself procrastinating on a big task or looking for ways to get out of hyperfocus, the Pomodoro technique might be helpful for you. Pick a task and split it up into short manageable blocks of uninterrupted work time with a short break in between. Not only does this structure tasks into short, manageable bursts, but the time limit can work to “gamify” them into personal challenges. Additionally, this technique is a great way to stop hyperfocusing as it
limits the length of time [10*] dedicated to activities. - Set reminders, alarms or timers: This goes beyond calendar reminders and scheduling. You may want to set alarms or timers that remind you to eat, drink water, and move around. You can also ask friends or significant others to give you verbal reminders too if possible. If you use a calendar on your phone, think about getting a big fridge calendar too — that way you are always reminded visually of things you need to do.
- Schedule your day in the way that works for you: No one knows how you work better than you. Instead of fighting with yourself to do things in the order that “they should be done,” create a schedule that works for you and your unique brain chemistry. Those with ADHD find it hard to maintain habits, so try to keep it open and flexible — that way missing an item doesn’t feel so catastrophic.
- Identify what breaks you out of hyperfocus: Once you have identified what activities you hyperfocus on, you can then understand what helps you break out of it. For some people it could be taking movement breaks, asking those around you to remind you about switching tasks, etc.
Conclusion
Highly focused attention can feel like a superpower when it targets something work or socially related, but it can also be very disruptive if you focus intensely on something unproductive. While there is no single answer on how to control hyperfocus, there are many ways you can lean into it and create situations where you can reap positive results.
If you find yourself struggling with this symptom, try out different management approaches to find what works for you. You could reach out to friends and family, join ADHD support groups or find online spaces made for neurodivergent people. Medical providers can also offer some assistance. We can help too.
The healthcare professionals at MEDvidi are trained in ADHD symptom management and you can be assured that they will approach you with compassion and the unique, person-specific treatment plan you deserve.
