ADHD and Hyperfocus: Understanding the Relationship
Hyperfocus is a common, but confusing, symptom of ADHD
Medically reviewed by Aleesha Grier, PsyD
Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder often diagnosed in childhood but one that can be diagnosed at any age. People with ADHD have trouble regulating attention and can display hyperactivity, inattentiveness, or impulsivity, and sometimes a mix of these.
Whereas many people may think ADHD means you don’t pay attention, people with ADHD can and do pay attention to things, especially if it’s something they’re highly interested in.
This can manifest in ADHD hyperfocus, which is when one is doing an activity that interests them and they focus to an extreme because of their ADHD, often at the expense of other tasks or activities.
This article will discuss ADHD and hyperfocus and how to manage it.
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What Does ADHD Hyperfocus Feel Like?
Hyperfocus can feel like you’re “in the zone” doing an activity: when everything else falls away, and you’re completely focused on the task in front of you.
Feelings of happiness and calm usually accompany hyperfocus, which is being completely immersed in an enjoyable activity while tuning out other distractions. It can be very hard for people to remove themselves from a task that's enjoyable, the activity is highly interesting, and it’s satisfying to continue.
How Does ADHD Hyperfocus Affect Children and Adults?
Hyperfocus can look different in each person, but there are some similarities. If a person is experiencing hyperfocus, they may tune out everything else around them.
Children may not respond to parents or other adults trying to get their attention or talking to them. In some cases, they may not even stop to use the bathroom.
Adults may forget to eat or drink and may become so immersed in a task that they neglect other obligations they have with work or family.
Common ADHD Hyperfixations
The terms "hyperfixation" and "hyperfocus" are used interchangeably by many people, but they’re not the same thing.
Hyperfocus is being very immersed and focused on a task or activity, similar to a kind of “flow state,” with positive feelings and specific goals.
Hyperfixation is more of an intense and sustained concentration on an object or activity that can be very positive but can quickly become unmanageable, leading to negative consequences like ignoring other needs or tasks.
People with ADHD are more likely than people without ADHD to experience hyperfixation.
Anything can become a target of hyperfixation, including hobbies you enjoy, video games, or even something like watching the clouds go by or casual bird-watching. The object of hyperfixation can even be a person, particularly in the context of a romantic partnership.
What Causes the ADHD Brain to Hyperfocus?
Anyone can hyperfocus, whether they have ADHD or not. People with ADHD are more likely to hyperfocus, though, than those without ADHD. This is because of how the ADHD brain works.
In a brain with ADHD, there is less dopamine, which is a neurotransmitter. Less dopamine impacts the way the brain sees reward and manages attention. Because of this difference in attention management, people with ADHD are more susceptible to periods of hyperfocus.
Hyperfocus is not only seen in those with ADHD. Additional factors have been found to be associated with hyperfocus, and hyperfocus is not part of the diagnostic criteria for ADHD. Hyperfocus has also been associated with younger age and lower education level, which suggests there may be other components of this to explore.
Benefits of ADHD Hyperfocus
Hyperfocus can be a good thing for many people. Benefits include:
Higher productivity because you’re focusing so much for so long
More motivation and engagement with activities
Higher levels of persistence on tasks
Better learning and memory retention
Hyperfocus can be harnessed to be a positive thing, and not necessarily a negative.
Downsides of ADHD Hyperfocus
While hyperfocus has its benefits, it can also be a negative thing, usually when it becomes hyperfixation. Someone who is hyperfixated on an activity may ignore other tasks, like schoolwork or job obligations. Hyperfixation may also cause:
Losing track of time
Difficulty transitioning to a different activity
Excessive concern over minor details that aren’t important
Losing touch with surroundings
Neglecting responsibilities or personal needs
ADHD can look different in each person, so it’s important to be aware of the tendency to hyperfixate and the differences between hyperfocus and hyperfixation.
ADHD Hyperfocus in Children: Can It Be Trained?
Children can be taught how to manage their hyperfocus, which can include modeling proper behavior or working with them in the following ways:
Making a list of goals for the day, and even color-coding a list of priorities
Setting alarms on their watches or phones to help them transition to the next activity, or talking with their teacher about helping them move on to a different task
Providing frequent short breaks when working on long projects
Reminding children to step away from an activity and actively helping them move to a different task by turning off the television or game, or removing the object
What Can You Do to Train Your ADHD Hyperfocus?
There are some things you can do to help manage your hyperfocus and better manage your attention. Knowing how to best manage your hyperfocus can reduce the potential for negative effects.
Identify Your Triggers
Knowing what may cause you to become hyperfocused can help you be aware from the start of the risk for hyperfocus. If you know that you lose track of time and awareness of external events when you play video games, you can take extra measures to manage your time and attention before you start playing the game.
External Cues and Alarms
Setting alarms on your phone can help “pull you out” of the hyperfocus and remind you of other obligations. It’s a tangible reminder that other things need your attention.
Sharing your ADHD diagnosis and tendency to hyperfocus with other people and asking them to remind you about a task if they notice you're immersed in something else can also be helpful.
Is Hyperfocus Common in Other Conditions?
Hyperfocus has been noted in other conditions, including autism, schizophrenia, and traumatic brain injury (TBI). However, with TBI, ADHD secondary to TBI has been seen, making it unclear whether the hyperfocusing behavior is related to ADHD or TBI.
A 2020 study found that hyperfocus was experienced by adults with and without ADHD, though there was a positive correlation with traits often found in those with ADHD.
It's common to hear of “flow states” and being “in the flow,” with the same characteristics of hyperfocus. These terms are often used positively and as states to aspire to.
However, hyperfocus associated with a clinical disorder is often presented as a problematic state that may require training to manage. This pathologizing (treating something as psychologically abnormal or unhealthy) of hyperfocus within these disorders might possibly be influenced by clinical biases in psychology and mental health.
More research needs to be done on situational, motivational, and clinical aspects of hyperfocus for people with and without ADHD.
Summary
While many people think of ADHD as a condition that prevents people from focusing on tasks, people with ADHD are likely to do the opposite and hyperfocus on certain activities.
Hyperfocus is a heightened state of focus, like a “flow” of sorts in which positive feelings are released and focus is increased to the point of ignoring other obligations or tasks that need to be completed.
While this has positives, there are also some negatives to hyperfocus, and learning to manage hyperfocus can help you use it to your advantage and reduce the likelihood of negative effects.
Read the original article on Verywell Health.
