Hyperfocus in ADHD Adults: The Ultimate Guide

Let’s talk about Hyperfocus in Adults with ADHD.

What is it?

How do you know when you’re in it?

What are the pros and cons of slipping into this intense focus?

Is there a way to leverage hyperfocus and make it work for you?

If you’ve ever wondered about this state of intense focus, then you’re in the right place.

We explore each of these questions and so much more in episode 234 of the I’m Busy Being Awesome podcast.

https://youtu.be/8atEFTFmf3M

You can listen to the episode above or stream it on your favorite podcasting app here.   

Prefer to read? No problem! Keep scrolling for the entire podcast transcript. 

In This Episode, You Will Discover

• What hyperfocus is in an ADHD brain?
• The pros and cons of hyperfocus for adults with ADHD
• How to leverage hyperfocus in our lives.

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Episode #234: Hyperfocus in ADHD Adults: The Ultimate Guide (Transcript) 

Today we are diving into the topic of hyperfocus. What is it? What are the pros and cons of this experience? And how can we leverage it in our lives? Let’s dive in.

What is hyperfocus, anyway?

I like the definition given in the 2019 article Hyperfocus: The Forgotten Frontier.

The authors state that…

“Hyperfocus is a phenomenon that reflects one’s complete absorption in a task, to a point where a person appears to completely ignore or ‘tune out’ everything else. It is generally reported to occur when a person is engaged in an activity that is particularly fun or interesting.”

In other words, hyperfocus is when someone is so focused on something – usually something they enjoy – that they ignore everything else. 

I’m guessing that if you listen to this podcast, you know this experience well. You’ve probably been in a situation – or many situations – where you were working on a project or a task, and suddenly, you found yourself in a zone of intense concentration. Hours fly by, and you’re so absorbed that you essentially forget about everything else around you.

One of the things I really appreciated about the article by Ashinoff and Abu-Akel is the way they highlighted the confusion around this term “hyperfocus.” They explain how there are so many different terms that people use to describe hyperfocus, which can really muddy the water in what we’re talking about.

How do we know if it’s hyperfocus?

And to help create clarity, the authors of this paper provided a clear and testable definition of hyperfocus that comprised four criteria:

1. To engage in hyperfocus, the task has to be engaging (i.e. fun, interesting, important, etc.) I would also add in it provides that “right level of difficult” that Dr. Ned Hallowell talked about.
2. Hyperfocus is characterized by an intense state of sustained or selective attention.
3. When engaged in hyperfocus, there is a diminished perception of non-task relevant stimuli. (In other words, everything else seems less important when you’re down the rabbit hole of hyperfocus).
4. During a hyperfocus state, task performance improves. This last one is a little less clear on what they mean specifically, but I do think that when we’re in hyperfocus, we’re not getting as distracted by everything else, which lets us really hone in on the specific task at hand and do it more effectively.

Now, I want to mention that – on the surface this might sound pretty awesome. And it is…at times.

It can lead to incredible achievements and a tremendous amount of output – especially if you’re hyperfocused on something you WANT to do and not doomscrolling on Instagram.

However, it can also result in pretty intense neglect of other important areas of your life. From basic needs like eating, sleeping, drinking water, getting outside, etc., to doing other work, tending to important relationships, making appointments, etc. So let’s talk about this.

The Challenges of hyperfocus

1. Greater Time Distortion

When we’re in a hyperfocused state, we often lose track of time. I’ll offer that this is a VERY familiar experience for me; hours can pass by without realizing it, which can lead to later nights, running out of time for other things I wanted to do, can cutting short the time I wanted to spend with other people.

When we already deal with intense time blindless, this distortion of time in hyperfocus can be very slippery.

2. Neglecting responsibilities & Priorities

As I mentioned, hyperfocus tends to narrow our attention to one specific task, which makes it easy for us to overlook other responsibilities. Not surprisingly, this can result in unfinished projects, unattended chores, or missed deadlines.

3. Negative impact on our heath and relationships

I’ve had so many clients share that they forget to eat or drink water for hours. I know for myself – if I’m in a flow state, it is SO easy for me to completely forget about my afternoon walk with Bruno until he won’t stop nudging me out of the chair.

Similarly, how many times have you told yourself 10 more minutes, just 5 more minutes? Then all of a sudden, a few hours have gone by, and it’s too late for movie night or to meet your friends for dinner.

So again, if left unchecked, it can have us missing out on the areas of life we WANT to prioritize.

4. Hyperfocus is unpredictable

Hyperfocus isn’t always controllable – we can’t always rely on it. It might kick in at inconvenient times or when we have other things we want to focus on.

5. Hyperfocus Can Lead To Burnout

Finally, we have the very real obstacle of burnout, which I did a deep-dive into several episodes back. It was episodes 219 and 220 on the ADHD burnout cycle.

When we think about burnout through the lens of hyperfocus specifically, the intense mental energy that we expend – even if we genuinely enjoy the experience – can quickly lead us to burnout. We completely drain our battery with nothing left for anything else and find ourselves forced to be in low power mode.

I do realize this sounds quite negative. I’m not trying to bring us all down, but I do think it’s important for us to bring them into our awareness so we can plan for them.

Before we get into planning, let’s also talk about some of the benefits of hyperfocus. How can it support us at times?

I want to offer that these statements – as always – aren’t black-and-white Truths with a capital T. They aren’t facts for every person or even for the same person every time. But this is what I have found to be common for myself and the hundreds of clients I’ve worked with over the years.

The benefits of hyperfocus

1. Increased productivity

When we’re focused on something we WANT to be doing, I think one of the most powerful benefits of hyperfocus is the potential for increased productivity.

Again, I’m not saying that when one is in hyperfocus, it inherently makes them produce more – though you may find this to be true for you. But I am saying that hyperfocus allows us to get into flow and block out everything else that’s in the way of moving forward, and when we’re focused on something we WANT to be doing, that can be super supportive.

2. Creative Brilliance

For many of us, hyperfocus also has a tendency to help us tap into our creativity.

When we can remove the noise of distractions and really lock into the thing we’re doing, I’ve noticed for myself and heard from clients that the brain starts generating so many more innovative ideas and solutions as well. We can really tap into our divergent thinking in a powerful way.

3. Deep Learning

I have a feeling some of you will really resonate with the idea of hyperfocus allowing you to really go deep into a complex topic and learn SO MUCH.

When it’s that “just right” level of difficult that’s not too easy that we’re bored but not too hard that we’re defeated, we’re often able to zoom in on the details and the nuances, and the brain is captivated by all of it, soaking it in, and learning it deeply.

4. Hyperfocus Supports Goal Attainment

Hyperfocus can serve as a powerful support when we’re working toward long-term goals.

When we can tap into that intense focus and dedication to a specific project or objective, it keeps us moving forward. As we move forward, it builds momentum and reinforces that loop of dopamine and motivation as we get closer and closer to reaching the goal.

5. it provides true enjoyment

So many people have shared that they feel a real sense of fulfillment and joy during hyperfocus.

Engaging in activities that completely captivate our attention to such a degree just feels good. Again, it can create a positive feedback loop where the enjoyment of the task reinforces the hyperfocused state.

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Again, I share these benefits with a big caveat/asterisk that these are powerful benefits as long as we have support in place to help us work with the hyperfocus, so we don’t get lost in all the obstacles I mentioned first.

We want to make sure we’ve set ourselves up for success, so we’re using hyperfocus FOR us.

So we’ve talked about what hyperfocus is, and we’ve explored both the pros and cons of being in hyperfocus.

Now let’s talk about those supports. What can we do to leverage hyperfocus in a way that works for us?

How to Get Into hyperfocus

1. Find your “just right” level of challenge & clarify your goal

As we talked about earlier, hyperfocus happens primarily when we’re doing something we’re interested in, engaged in, and often challenged by.

This is important to remember for two reasons.

• First, it helps us maintain a realistic expectation around hyperfocus; it’s not something we’ll easily drop into anytime we want to. Especially if we’re not interested in the task. 
• Second, use this as a reminder to – as often as possible – choose your goals and projects intentionally with that level of challenge that feels engaging and fun. Is this a full body yes kind of challenge?

2. Break down the steps

From there, you could either jot down or use something like magic to-do and quickly divide that goal or project into smaller steps.

Again, hyperfocus can be particularly effective when directed toward specific, well-defined components of a task. So when we can break down tasks, it helps create a roadmap for hyperfocus, ensuring that we’re taking focused steps toward the incremental progress we want.

3. Create Supportive Environments

Challenge yourself to create an environment that is supportive of your brain and how you focus best.

I know for myself, I can get into hyperfocus best when I am in a comfortable chair, I have water at my desk, I’ve taken care of my basic needs like eating and moving and meds before sitting down to work. I also need to be in a QUIET space, my notifications are off, and I’ve gone full screen on my computer. That is the environment that’s most supportive for my brain to quickly slip into hyperfocus – especially when I know the specific thing I’m working on and the steps I need to take. 

For other people, however, it may be working in a coffee shop because that ambient noise feels supportive. Allow yourself the space to experiment and find the environment that’s most supportive for your brain.

Also, if you haven’t taken my free course on how to boost your focus and concentration, I highly suggest that you do. Some strategies that I talked about in there will further the topic we’re exploring today. Check it out HERE or click the image below.

But again, tip three is to create your ideal of a structured environment that minimizes distractions and helps enable sustained hyperfocus on the task at hand.

4. Set Time Limits

I encourage you to establish boundaries for yourself around the projects you’re working on to prevent hyperfocus from creating excessive time distortion.

Remember, hyperfocus makes it SO easy to lose track of time, and because we’re trying to harness hyperfocus in a way that’s supportive, we need to remind our brain that the time is passing.

So, set reasonable time limits for yourself and make use of timers – I’ve mentioned many times that I use my giant time timer clock to help you stay on track and increase your awareness of that passing time.

5. Incorporate Breaks Strategically

Working hand in hand with setting time limits is incorporating breaks to refresh your mind and body, which ultimately allows you to refocus. 

Here’s the deal: I know for myself when I’m in hyperfocus, that’s when my brain is most likely to forget that I’m a human and not a robot. That’s why it’s so important that I set those timers and incorporate strategic breaks to stretch, eat food, drink water, walk the dog, and look at something OTHER than the screen as my brain recharges and resets.

6. Anticipate & allow time for transition in and out of hyperfocus

It’s so important to remember that hyperfocus can be unpredictable, and it isn’t a light switch that you can turn on and off.

In fact, if your brain struggles with cognitive flexibility and shifting in and out of tasks like mine does, it absolutely takes time to ease in and out of this space. Accepting, anticipating, and allowing time for this is EVERYTHING.

How to transition in and out of hyperfocus

Now, we’ve already talked about the importance of preparing for entry into hyperfocus in regard to getting clear on your project and setting up your environment, but there are other powerful ways you can help with this transition as well.

Before diving into the work, you might do some activities related to your main project, like reviewing notes, setting the stage, breaking down the steps, or outlining what you’re going to do. It’s essentially acting like an onramp, allowing your mind to safely gain speed.

In fact, I was talking about this in We’re Busy Being Awesome just the other day. So many of us expect ourselves to sit down and immediately drop into hyperfocus.

That’s like expecting my car to go from a dead stop to 75 miles an hour in an instant. That’s not how it works. My car literally can’t do that. This is why we have onramps onto the freeway. The same is true for your brain, and the sooner we can accept and anticipate that fact that we need the onramp, the quicker we can allow for that time and put in the supports to make that acceleration as smooth as possible.

How To Stop Hyperfocus

With that in mind, having supports to exit hyperfocus is equally crucial to maintaining balance and creating space for other priorities in your life. 

To help with the transition out of hyperfocus, it can be really supportive to include signals or cues that indicate your work time is coming to an end. Again, this could be a timer or an alarm. I like to set to alarms, one when I have about 15 minutes left, so I know the time is coming, and then a 5-minute warning to help myself wrap up loose ends before the time is done.

By having a clear endpoint with gradual transitions allows us to reduce our speed and get off the freeway safely. Because needless to say, going from 75 MPH to 0 – while technically possible – is not something you want to do in a car. The same is true for your brain. Allow yourself to transition.

If you really struggle with transitions like I do, I also encourage you to literally plan transitional activities for after hyperfocus. These transition activities could include:

• Going for a walk
• Dancing to music – check out my 2023 playlist if you need something to dance to
• Doing yoga
• Meditation
• Journaling
• Planning for the day ahead

Give yourself that gift of shifting your mind so you can be fully present in the next activity in your day.

Hyperfocus for ADHD Adults: Recap

There you have it. A deep dive into the world of hyperfocus. Let’s do a quick recap.

What is Hyperfocus?

Hyperfocus is more than just an intense ability to concentrate; it’s a complete absorption in a task that we find enjoyable, interesting, and challenging to the point of tuning out everything else.

The Cons of Hyperfocus

It’s also a double-edged sword and brings with it plenty of obstacles if left unchecked, including time distortion, neglected responsibilities, potential negative impacts on our wellness and relationships, its general unpredictability, and the risk of burnout. As we talked about in episode 233 all about planning to fail, it’s important to recognize these obstacles so we can plan for them.

Benefits of Hyperfocus

On the other side of the coin, hyperfocus offers an opportunity for increased productivity, space for greater creative thinking, deep learning, investment in our goals, and overall enjoyment – as long as we’re setting ourselves up with the right supports.

How to Leverage Hyperfocus

1. In the words of Ned Hallowell, find Your “right kind of difficult”: Select your goals and projects intentionally so they align with your interests and provide the right level of challenge – and get clear on what those goals are specifically so your brain knows what to focus on.
2. Break Down the Steps: Divide that project into smaller, well-defined tasks, which allows your brain to easily focus on getting the thing done and getting into flow rather than figuring out the sequence of steps to do it.
3. Create Supportive Environments: Tailor your workspace to minimize distractions, addressing your unique needs for optimal hyperfocus.
4. Set Time Limits & incorporate strategic breaks: Establish boundaries to prevent excessive time distortion, using timers to stay on track and increase time awareness. Similarly, integrate planned breaks to refresh your mind and body, maintaining focus and preventing burnout.
5. Anticipate and Allow Time for Transitions: Acknowledge that hyperfocus isn’t an instant on-and-off switch; prepare for gradual transitions in and out of this state.

Preparing for Entry and Exit

• Entry: Engage in prelude activities related to your main project, set the stage, break down steps, or reflect before diving into hyperfocus.
• Exit: Use signals or cues to indicate the end of work time, which helps create a smoother transition out of your hyperfocused state. And if you need a lot of time to shift, try planning transitional activities for post-hyperfocus to really help your mind shift so you can be present in the next area of focus as well.

If you want to explore this work further, join us in We’re Busy Being Awesome – where we not only learn the tools, but we apply them to our lives and as we work with our brains. 👉 Head to imbusybeingawesome.com/group to learn more and sign up.