The hype of ADHD Hyper-Focus

A client with ADHD recently asked me for suggestions on what he should do when he feels himself about to go into a period of hyperfocus. He appreciated the positives of this intensely focused time but was anxious about the “fall-out” after this period of zoning out of anything but the specific area of focus. I thought it would be helpful to offer my suggestions here in this blog.

Managing these “hyperfocus” episodes in individuals with ADHD, requires a combination of self-awareness, proactive strategies, and environmental accommodations.

These episodes occur when individuals with ADHD become so intensely absorbed in a task or train of thought, often to the exclusion of their surroundings or other responsibilities.

It is true that hyperfocus can be hugely beneficial, and very often is highlighted as a wonderful strength in the ADHD person’s toolkit. However, hyperfocus is essentially an inability to switch off; it can lead to major difficulties on transitioning between activities and in my experience with ADHD clients contribute to burnout.

I have spoken with clients who have forgotten to eat and drink for 24 hours as they were in their ‘hyperfocus’ mode. They achieved incredible progress on work tasks but in days following felt exhausted and back into a spiral of disengagement and demotivation. They realised following this period they completely missed other less interesting but important appointments / tasks that required their input.

Here are some strategies to help manage hyperfocus episodes in people with ADHD:

1. Increase Self-Awareness:

Spend time developing greater self-awareness of attention patterns and triggers for hyperfocus. Try to recognise the signs and symptoms, such as losing track of time, neglecting basic needs, or becoming overly absorbed in a single activity. By identifying these patterns, you can learn to anticipate and mitigate zone out episodes more effectively.

2. Set Clear Boundaries and Limits:

Establish clear boundaries and limits around activities that are prone to triggering episodes. Try to set time limits for tasks or activities to prevent excessive immersion and promote better time management. Use visual cues or alarms to signal when it's time to transition to a new task or take a break, helping to stay on track and maintain focus.

3. Break Tasks into Manageable Chunks:

Break larger tasks or projects into smaller, more manageable chunks to prevent overwhelm and reduce the likelihood of excessive hyperfocus. Set specific goals and deadlines for each chunk of work and monitor progress accordingly.

4. Use External Reminders and Cues:

Create external reminders and cues to help stay grounded and aware of surroundings during hyperfocus episodes. Use visual or auditory cues, such as timers, alarms, or sticky notes, to prompt a check in periodically and reorient yourself to tasks. Use task lists, calendars, or productivity apps to help stay organised and on track.

5. Practice Mindfulness and Mindful Transitions:

Try out mindfulness techniques and practices to help cultivate greater awareness and presence in the moment. Use mindfulness exercises, such as deep breathing, meditation, or body scans, to help stay grounded and centred amidst distractions. Practice mindful transitions between tasks or activities, taking a moment to pause, reset, and refocus before moving on to the next task.

6. Create a Supportive Environment:

Create a supportive and accommodating environment that minimises distractions and supports focus and concentration. Provide a designated workspace that is free from clutter and noise, and consider using noise-canceling headphones to block out distractions. Establish clear routines and expectations around work and study times, and provide opportunities for breaks and movement throughout the day to help stay engaged and alert.

7. Seek Professional Support:

Consider seeking professional support and guidance from healthcare providers, therapists, or coaches who specialise in ADHD management. Professionals can offer personalised strategies and interventions to help you better manage zone out episodes and improve overall functioning. They can also provide support with medication management, if appropriate, and address any underlying issues contributing to attention difficulties.

By implementing these strategies and providing support and guidance, individuals with ADHD can learn to manage zone out episodes more effectively and maintain focus and productivity in their daily lives.

It's important to recognise that managing ADHD symptoms is an ongoing process that may require patience, flexibility, and collaboration between the individual, their support network, and healthcare professionals.

If you are interested in exploring this area of adult ADHD more here is an interesting article by CNN.

If you would like to undertake a detailed ADHD screening please email info@helenbartimote.co.uk or use the booking page on this website.