You may have heard of the term hyperfocus, especially if you are in the process of finding out more about neurodivergency in any context. It’s useful to know more about this trait, commonly found in those with ADHD, although not always.
Hyperfocus is a state of intense, prolonged concentration on a specific task or activity. This level of focus can become so absorbing that the person experiencing it may lose awareness of their surroundings. It is sometimes described as a feeling of dissociation, where you are completely locked into what you are doing. In basic terms, hyperfocus is ruled by the part of the brain that governs our sense of reward. It makes certain tasks so engaging it can be difficult to shift attention anywhere else.
Although ADHD is often linked with difficulty concentrating, hyperfocus (the opposite) is also common to people with ADHD. This highlights the complexities of the condition and how it can impact concentration in different ways.
The concept of hyperfocus might seem overwhelming, or even concerning, but it can be a powerful and positive skill.Many people who experience hyperfocus excel in their passions because the ability to concentrate on something for so long allows them to devote extended time and energy to mastering their craft. Indeed, there are many famous people who serve as examples of this. With five unique moves named after her and the most decorated gymnast of all time, Simone Biles, has spoken about how hyperfocus has contributed to her successful journey in sport, with 11 Olympic medals and countless others to her name.
“A 2021 paper found ADHD symptoms were more prevalent among elite athletes, concluding that “some common symptoms of ADHD may enhance athletic performance. The most obvious of these symptoms is hyperfocus, the ability to intensely concentrate on one task for long periods of time”. It’s not that those with ADHD cannot focus, it’s that they have poorer control over their attention. If what they’re doing interests or excites them, they can concentrate at a level neurotypical people simply cannot" (inews, October 2023)
You don’t have to get hot and sweaty to make the most of your ability to focus. There are many careers where hyperfocus is an excellent strength to have – computer programming, design, proof reading, engineering, data processing, accountancy and many others.
Hyperfocus positives:
High productivity - when in hyperfocus mode, it’s possible to complete tasks with remarkable efficiency and precision. This may lead to feelings of satisfaction and pride.
Improved self-esteem - the outstanding accomplishments and contributions made as a result of hyperfocus can help to improve feelings of self-worth and encourage a sense of inclusion when working as part of an appreciative team.
Completed goals - hyperfocus can be a great tool for making significant progress on a task or project, based on the ability to give it undivided attention. The reward for this intense commitment is the satisfaction of completion.
Managing hyperfocus, whether in yourself, your partner or child, can sometimes be a challenge, particularly when it comes to time management. For example - being deeply engrossed in an activity, often to the exclusion of everything around, can sometimes make it difficult to balance attention between that steady, deep immersion and other essential tasks, such as work and sleep. We’ve all been there – shouting for someone to do something and they’re so rooted in what they’re doing that they don’t respond. This is an example of how hyperfocus can be present in everyone.
Hyperfocus can also extend to activities like social media and screen time, leading people to feel that not only have they lost track of time, but they have also spent it unproductively. This can be deeply unsatisfying.
There are a number of ways to keep hyperfocus under control: ·
Set timers: these can offer a simple reminder to step out of a hyperfocus state or to limit time spent on something absorbing.
Use cues: incorporate natural breaks to help create a more balanced routine. For instance, if watching TV, use the end of a program as a signal to turn it off and reset.
Explore new interests: to shift attention away from activities with no natural end (such as gaming or doom scrolling), consider engaging in new hobbies such as baking or sports that take place within set time parameters. This can help redirect attention to a more varied and balanced lifestyle.
When understood and harnessed properly, hyperfocus can be a superpower, bringing significant benefits to many areas of life. However, I understand that it is not always that simple. If you’d like more support in managing hyperfocus or any other aspects of ADHD, I’m here to help. Please feel free to make an appointment and together we can explore strategies to make this something positive.
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