When ADHD Calls the Shots: The Hyperfocus Hijinks

Is hyperfocus a superpower or our Kryptonite?

According to WebMD, hyperfocus is highly focused attention that lasts a long time. So, you are not alone in feeling like anything to do with focus, and ADHD don’t go together. The definition of hyperfocus and its association with ADHD contradicts the most fundamental aspects of something with Attention Deficient in the name. After all, ADHDers are known to be easily distracted, right? Well, yes and no.

Yes, ADHD brains are prone to losing focus. However, that is only when we are working on something that does not interest us. If you give us a project that interests us or has a looming deadline (aka dompamineeee!), then you have a completely different “problem” at hand. Enter hyperfocus.

ADDtitude magazine defines hyperfocus as the following: 

Hyperfocus refers to an intense fixation on an interest or activity for an extended period of time. People who experience hyperfocus often become so engrossed they block out the world around them. Children and adults with ADHD often exhibit hyperfocus when working intently on things that interest them.

Essentially, it is the attention regulation that is the problem with ADHD. Maybe we should change the name? I guess that is a topic for another day.

Now, I know what you are thinking. Focusing on something critical doesn’t sound bad, so why am I calling this a problem?

Photo by Devin Avery on Unsplash

What does ADHD Hyperfocus feel like? Why is it bad?

Well, like all things ADHD, hyperfocus starts out great. You are working on something you should have finished days or weeks ago. Or you are enjoying painting your leaves on your little watercolor houseplants. And then the next thing you know, you have lost 4 hours and missed lunch, multiple texts from your sister asking you something and calls from your partner. Sound familiar?

ADDtitude magazine points out: 

There’s nothing inherently harmful about hyperfocus. In fact, it can be an asset. Some people with ADD or ADHD, for example, are able to channel their focus on something productive, such as a school- or work-related activity. Others allow themselves to hyperfocus on something as a reward for completing a dull but important task.

However, when left unchecked, unrestrained and intense focus, in combination with our inability to prioritize appropriately, can lead to missed deadlines and forgotten appointments, which can often come across as a lack of care for the people in our lives.

I know for a fact that hyperfocus can lead to strained relationships, and I can’t be the only one. For me, hyperfocus looks like zoning in on whatever I am doing and completely disregarding my environment or the people around me. You could be talking to me, and my brain would simply not register. I can sometimes feel irritated or annoyed when someone asks for my attention during that intense period of hyperfocus.

Why does ADHD Hyperfocus happen?

Like all things ADHD, you can blame hyperfocus on Executive Dysfunction. Shifting gears doesn’t come naturally to our brains.

Additionally, you can’t expect our dopamine-deficient brains to stop doing something that gives us dopamine in the present moment. C’mon now!

Hyperfocus for all the Ws

So, let’s talk about what we can do to use our brain’s extraordinary ability to extend this intense focus on a hobby or project at work/school. 

1. Acceptance

   It’s important to recognize that hyperfocus is something that you need to work with. You can’t work around something until you accept that it is not quite ideal. 
   

2. Reminders
   I set reminders or alarms for everything! My calendar reminds me to eat lunch, work out, drink water (I know!), etc. I will not claim 100% success, but it works for the most part.

   
   Additionally, I use a digital alarm clock at my desk, which helps me work in 50-minute intervals.

   
   P.S.: I mention following the Pomodoro method in my post with JORDAN MOLONEY of ADHD & Me. We wrote about ADHD and remote work. You can read all about it here. Part two of that post is coming next month!
   

3. Accountability
   It can look like asking a family member to remind you to turn off the TV or get off your phone at a specific time before bed. If this brings back some childhood memories like it does for me, make sure that the family member is not your mom, or maybe that is a me problem, lol.

   
   I find it very helpful when my sister calls at the end of my workday to remind me to wrap up my workday and do something for myself. I know that it can be challenging to step away from work when I am hyperfocusing on a problem and I almost have the solution working. Almost is just SO brutal.
   

4. Compassion

   Even with the reminders, alarms, etc., you might mess up from time to time. Please be kind to yourself if and when that happens. Beating yourself up over spilled milk leads to more spilled milk.

Hyperfocus can be amazing and lead to beautiful results as long as you understand it and find ways to work with it.