What is Hyperfocus and How does it affect ADHD?
ADHD is not necessarily a deficit in attention, but rather a difficulty in modulating one’s attention to pressing tasks. This is why people with ADHD experience difficulty in shifting gears from activities that excite them (such as screen time). They can get so absorbed in such tasks that they lose track of their surroundings and the hours flying by. This phenomenon of intense focus is called “hyperfocus.”
This ability to zero in can be utilized in productive tasks, such as work or assignments. However, people with ADHD have a flip side. They usually become wrapped up in unproductive yet appealing activities while neglecting pressing responsibilities.
Hyperfocus may seem confusing as it’s exactly the opposite of the hallmark of ADHD — the "distractibility." Moreover, hyperfocus is not unique to individuals with ADHD. Just about anyone can get hooked on activities that are intriguing but feel less interested in mundane tasks.
What causes Hyperfocus in ADHD?
While hyperfocus is not a benchmark of ADHD, just like all other symptoms of ADHD, a lack of the brain chemical, dopamine, accounts for its emergence too. In addition to its several other functions, dopamine tells our brains to execute a given task, so we can achieve a specific reward.
People with ADHD can slip into hyperfocus, their brain starts releasing dopamine and sending off signals of pleasure and reward that compensates for their deficient reward system. The more they are engrossed in such activities, the greater the dopamine boost — and the easier it becomes to stay on such tasks.
How to Cope with Hyperfocus?
The #1 tip to cope with hyperfocus is to turn it to your advantage. Figure out what activities garner your attention the most and then try channeling your focus to pressing tasks as soon as you find yourself drifting into hyperfocus.
For instance, in the middle of your work, you may catch yourself meandering over to social media — stop right there and draw your focus back on to your work. Remember, training your hyperfocus might take some effort, but its reward is worth the effort.
Once you figure out the activities that set off your hyperfocus mode, you can take other steps as well to keep you from veering off the track, such as:
Setting timers and alarms before starting any activity to keep track of your time.
Asking a friend, colleague, or relative to keep checking on you. This is because you can’t always control what and when ends up grabbing your attention. The interruptions by your accountability folks can help put the brakes on repeated spells of hyperfocus.
Switching your position, wiggling your body, getting up and moving around, stretching, or doing a few push-ups — all kinds of movements can help you snap out of hyperfocus.
Practicing mindfulness exercises to stay in the present.
Taking your ADHD medications as prescribed. They may not eliminate hyperfocus. However, these meds can make boring yet important tasks more rewardable by boosting your dopamine levels, enabling you to stick to them for a bit longer.
If you have more questions or need any further help in managing your ADHD, get in touch with us via our online chat or by calling the office at 310-360-6807.