ADHD Hyperfocus: Definition, Examples, & How To Manage It

What Is Hyperfocus?

ADHD hyperfocus occurs when individuals become intently attuned to a task, project, or activity for an extended period. Hyperfocus is not an official symptom of ADHD, but many neurodivergent individuals, including those with ADHD or autism, often report episodes of hyperfocus.

Common ADHD Hyperfocus Examples

A person may feel like nothing else exists when hyperfocused on a task.² In adults with ADHD, hyperfocus might look like becoming absorbed in a particular activity or project for hours, days, or longer.

For example, some individuals may spend the entire day playing video games or reading a book from cover to cover. Some may even forget to eat or sleep when hyperfocused. Hyperfocus can also affect children with ADHD, and many may become engrossed in uninterrupted play for an extended period of time.

Hyperfocus in adults with ADHD may look like:

• Forgetting to eat lunch when busy at work
• Staying up all night and forgetting to sleep
• Forgetting plans made with friends or other commitments
• Losing track of time completely
• Becoming irritable if interrupted while engaged in hyperfocus

Hyperfocus in children with ADHD may look like:

• Not hearing their name called when playing a video game
• Forgetting to complete homework or chores
• Engaging in an activity alone or for much longer than their peers
• Forgetting to eat meals at regular times
• Missing out on other scheduled activities

What Causes ADHD Hyperfocus?

Some experts suggest that individuals engage in ADHD hyperfocus to experience the rewards of a flow state.¹ Flow states often involve a loss of sense of time or self when focusing on a pleasurable activity.

Individuals with ADHD frequently experience lower dopamine levels, leading them to seek stimulating and enjoyable activities. Flow states may increase dopamine activity in the brain, which can partially explain why neurodivergent individuals are more prone to hyperfocus than neurotypical individuals.²

Benefits of ADHD Hyperfocus

The dopamine hypothesis explains one benefit of hyperfocus. Higher dopamine levels in the brain induce a natural “high” associated with positive emotions and experiences.

Furthermore, individuals with ADHD who hyperfocus on a particular activity often feel both intrinsically and externally rewarded when the task or activity is profitable or otherwise valuable. For example, an artist hyperfocusing on a magnificent artwork will benefit from the process and the profit of selling their piece.

Disadvantages of ADHD Hyperfocus

While there are benefits of ADHD hyperfocus, the behavior can also negatively impact relationships and future successes. The consequences can be severe when an activity prevents a person from engaging in necessary tasks, such as work or social engagements.

Loss of jobs, relationships, and general experiences can become common experiences for those who frequently hyperfocus on activities otherwise deemed invaluable by the outside world. An example might be an adult missing work deadlines or neglecting their partner to stream online whenever possible.

How to Manage ADHD Hyperfocus

You may wonder how to stop hyperfocus if you struggle with time blindness, relationship problems, or other challenges due to your behavior. To avoid these and other negative consequences, consider activities that foster control and accountability, like meditation. Setting alarms and reminders to take breaks is also a beneficial option. There are healthy ways to manage ADHD hyperfocus–you just have to find what works best for you.

Below are seven tips for managing ADHD hyperfocus:

1. Identify your typical hyperfixations: Build insight into what you often hyperfocus on to avoid getting stuck in an endless cycle.
2. Set alarms to keep track of time: Set incremental alarms so you know when to take a break. You can always go back to the activity later.
3. Ask others to hold you accountable: Ask a friend, coworker, or other person to keep you accountable for time spent on a particular activity. Ensure they are okay with committing to providing this kind of support.
4. Try meditation: Engage regularly in mindfulness practices, such as meditation for ADHD, to help improve your focus and awareness.
5. Maintain a time journal: Keep a journal that tracks time spent on a given task to build self-awareness around your hyperfocus tendencies.
6. Pursue other activities: Find different activities and tasks that are intrinsically rewarding or healthy to offset time spent on one task or activity.
7. Practice stress management: Is stress causing you to seek escape through hyperfocus? Consider learning new ways to manage stress, either on your own or with a therapist’s help.

How to Help Your Child With ADHD Hyperfocus

Concerned parents can help their children navigate and manage hyperfocus by starting a conversation about the activities their children hyperfocus on. Doing so can offer understanding and insight into why a child enjoys this particular activity and what they gain from it. Working to understand this behavior rather than fight against it generally results in better outcomes.

Below are tips for helping your children manage ADHD hyperfocus:

• Keep tabs on time spent: Give them repeated verbal reminders about how much time they have before switching to another activity. ,
• Create a schedule: Provide consistency and structure in their daily routine. This way, they become used to time limitations and boundaries.
• Help them learn mindfulness: Mindfulness for kids can help your children increase their mastery over self-awareness and intention.
• Expose them to other fun activities: Spend intentional time interacting with them through different activities to diversify their experience of enjoyment and rewards.
• Monitor their physical well-being: Sometimes, children use hyperfocus to escape stress. Ensure they get sufficient sleep, healthy social interaction, and a nutritious diet to improve general health and well-being.
• Find them a therapist: Therapy can help your child build insight and understanding into their hyperfocus tendencies.

When to Seek Professional Support

ADHD hyperfocus can cause frequent problems at work or in your relationships, but finding a neurodiverse-affirming therapist can provide support as you address these difficulties. An online therapist directory can help you find a provider specializing in ADHD treatment. Seeking online psychiatrist options may also be beneficial to determine if medication would be a helpful resource.

In My Experience

As a psychologist who frequently works with adults and adolescents living with ADHD, I come across hyperfocus often. Like most things in life, hyperfocus is neither good nor bad. But increasing awareness and insight around why hyperfocus may serve you or create obstacles is generally the key to overall health and wellbeing. Balance is crucial in maintaining a healthy life, and frequent hyperfocus can definitely cause imbalance. I would not suggest someone stop hyperfocusing altogether unless it consistently caused harm to that individual or others. Finding a middle ground and diversifying enjoyable activities one might engage in is often the answer.