Hyperfocus

What's the deal with

Hyperfocus

and ADHD?

Hyperfocus is a phenomenon often associated with ADHD, where a person becomes intensely focused on a task or activity for an extended period. When hyperfocusing, a person may lose track of what’s happening around them and the amount of time passing. This can lead to both positive and negative outcomes, depending on the context and nature of the task. You may hear people describe this as both a problem and a superpower.

“In hyperfocus…you feel more like you’re stuck. There’s one direct line of focus between you and whatever you’re hyperfocused on. You may think, “I can’t stop!” You’re afraid that if you try to redirect your focus anywhere else, you’ll disrupt your momentum and never get it back.” —Jesse J. Anderson, Extra Focus: The Quick Start Guide to Adult ADHD

What it looks like:

Becoming so absorbed in an activity that you lose track of time or experiencing a sense of time distortion
Ignoring other responsibilities or tasks because of intense focus on one activity
Difficulty shifting attention from a task, even when necessary / feeling consumed by a task.
Forgetting to drink water, eat, or use the restroom because you were so interested in a task
Increased productivity and creativity during hyperfocus states
Ability to work for long stretches without feeling fatigued
Feeling "in the zone" or experiencing a state of flow
Irritability when interrupted during a period of hyperfocus
Difficulty in regulating or controlling when hyperfocus occurs

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The science:

The phenomenon of hyperfocus in ADHD is linked to several neurological differences associated with the condition:

Interest-based nervous system: Some researchers propose that individuals with ADHD have an "interest-based nervous system," meaning the ADHD brain seeks out activities that provide immediate and high levels of reward by being challenging, novel, fun, or genuinely interesting. The brain is motivated by the increased dopamine release from these types of tasks which leads it stay where it can get more dopamine
Dopamine regulation: Dopamine is a brain chemical involved in motivation, reward, and pleasure. In ADHD, dopamine levels are often low. However, engaging in interesting activities can lead to increased dopamine release, potentially creating a rewarding feedback loop that sustains attention.
Brain activity: The Default Mode Network (DMN) is a cluster of connected brain regions active during mind-wandering. In people with ADHD, the DMN is always active, contributing to difficulty with attention and restlessness. However, during hyperfocus, the DMN may be suppressed, making focus easier.

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References:

https://www.sciencedirect.com/science/article/pii/S0891422220302213

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10061009/#B15

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10061009/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7851038/

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What you can do:

Managing hyperfocus involves understanding how it affects you and developing strategies to balance it so it works with you:

Set Alarms or Timers: Use alarms to remind yourself to take breaks or switch tasks. This can help prevent losing track of time or getting too far into an activity. Pomodoro sessions can be helpful here!
Track Hyperfocus: keep track of what types of activities you tend to hyperfocus on or what topics tend to grab your attention most. Save those for when you have the most time.
Create Hard Stops: Find tasks that are so important or urgent, you know you will walk away from the more interesting task. (Be careful that you will actually do this or you might get yourself in trouble!)
Use visual cues: Place visual reminders in your environment to prompt task-switching or self-care during hyperfocus.
Leverage hyperfocus strategically: When possible, align hyperfocus-prone activities with deadlines or important projects.
Use body doubling: Work alongside someone else who can help monitor time and provide cues for breaks or transitions.

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Go deeper:

Burnout

Attention Dysregulation

Prioritizing

Disorganization

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