Understanding ADHD and hyperfocus

Do you ever get so into a project or a game that you lose track of time? Or fall down an internet rabbit hole and then — poof! Suddenly it’s two hours later. 

We’ve all had the experience of getting really focused on something. But for people with ADHD, that feeling can be even stronger. And harder to control. It’s called hyperfocus, and it can be both an ADHD superpower and an ADHD super problem. 

What is hyperfocus?

But wait, you might be thinking, doesn’t ADHD mean you can’t focus? Not quite. ADHD makes it hard to direct your attention. For example, it might be easy to tune in to something you’re excited about. But it might feel impossible to focus during a work meeting, no matter how important it is. 

Hyperfocus is when ADHD brains get so focused on something that they forget about everything else.¹ It’s not an official ADHD symptom, but it’s an incredibly common experience. And though hyperfocusing can be tricky sometimes, it can also be a great way to get things done — if you know how to manage it.

Hyperfocusing is like having super-intense concentration. And it’s different for everyone. Adults might get so wrapped up in work that they don’t even notice it’s time for a meeting. Kids with ADHD might hyperfocus on something fun, like making a new bracelet, and end up procrastinating on homework that’s due tomorrow. 

Unfortunately, hyperfocus isn’t something you can just decide to turn on when you have a tight deadline or need to cram for a test. And when you do get hyperfocused, it can be hard to move on to new tasks or focus on the other things you need to do. This lack of control can be frustrating, especially when you could really use some of that hyperfocus-power but your brain just isn’t cooperating.

The science behind hyperfocus

ADHD is a neurobiological difference. This means that the brains of people with ADHD are physically different from the brains of people who don’t have ADHD. One way ADHD brains are different is that they have less of a chemical called dopamine. 

Dopamine fuels your brain’s ability to focus and feel good. ADHD brains sometimes don’t have enough of this fuel, which can make paying attention difficult. But it can also mean you’re more likely to get super focused on things that feel fun and exciting.² 

Hyperfocus comes in when ADHD brains find activities that feel good and rewarding. This might be playing a game, doing something you’re good at, or learning about something you find interesting. Once your brain finds something stimulating, it can be hard to shift gears and focus on something else.

The benefits of hyperfocus

The burst of intense concentration hyperfocus provides can help you get things done. This can be especially true for creative projects or stuff you’re excited about. You might get so into your new quilting hobby that you create a gigantic blanket in a single weekend. Or end up painting a masterpiece in one day.

People with ADHD sometimes use hyperfocus to overcome challenges related to procrastination. For kids, this might look like doodling instead of listening during class, then acing a test thanks to a hyperfocus-fueled studying session the night before. For adults, it might mean putting a project off for weeks and then finishing it in one go the night before it’s due. Or getting so into cleaning that you end up organizing your entire bedroom in one day. 

That’s hyperfocus in action.

The downsides to hyperfocus 

Yes, hyperfocus can be great for productivity. It’s how some people with ADHD actually get things done. But it can also be challenging to manage.

Managing emotions can be tough for people with ADHD. Getting jolted out of that super-focused state can cause big changes in someone’s mood — or even emotional outbursts. It’s like their brain is going full speed, and suddenly, out of nowhere, someone slams on the brakes.

Since hyperfocus can make it difficult to pull your attention away from something, it can mean missing important social cues. This could look like being so focused that you don’t hear someone speaking to you, or completely forgetting to return your friend’s call or text. It can even cause you to miss your body’s internal cues. Then suddenly you realize that you’re starving or that you really need to run to the bathroom.

For kids, this might look like getting so focused on a game or book that they forget they’re on a playdate and end up ignoring their friend. Or getting so focused on a fidget toy that they miss what their coach is saying. For younger kids, it could mean having an accident because they were way too into their video game to go to the bathroom, or having an overtired meltdown because they were up too late reading.

Time management is also challenging for people with ADHD. Many people with ADHD experience something called time blindness. This means you often have trouble figuring out how long things take and can lose track of time easily.³ It can cause problems at work, at school, and in relationships. 

Hyperfocusing can make it even harder to keep track of time. Imagine losing hours to a single task. You might leave the house late (or not leave at all) and end up missing important events. Or you might be late because you forgot to eat and had to make a detour to a drive-thru on your way. 

Hyperfocus can also make it hard to judge when tasks are done. You may lose sight of what you’re trying to accomplish. For example, you’re cleaning the kitchen for company and somewhere along the way you started reorganizing the cabinets instead.

Managing hyperfocus

Since hyperfocus is different for everyone, figuring out how to manage it is different too. What works for one person might not work for someone else. You’ll have to try different things to see what works best for you. 

Helping kids manage hyperfocus

When kids fall into hyperfocus, they often need a little help from the adults in their lives to switch gears. The first step is to talk to your child about hyperfocus. Kids with ADHD benefit from learning about how their brains work. Talk to your child about hyperfocus, what it is, and why it happens. Then work together to come up with strategies for managing it. 

Kids are likely to need some help from parents to manage the challenges that come with hyperfocus. Here are some strategies that can help:

• Set expectations beforehand. “You have 20 minutes to draw, then it’s time to shower.”

• Use buffer activities. Before switching from something fun (like watching TV) to something not-so-fun (like brushing teeth), play a quick game like tic-tac-toe.

• Use visual timers. Seeing how much time they have left can help kids keep track.

• Set device alerts. If they’re playing on a phone or tablet, use the built-in timer or alarm. 

• Use reminders. Pause the show or game to give them a heads-up that it’s almost time to stop.

• Be patient. Kids who are hyperfocused may be totally unaware of what’s going on around them, or seem like they’re not listening. Instead of raising your voice or repeating yourself, try tapping them on the shoulder. A gentle, physical cue can help kids snap out of hyperfocus, and means you’re less likely to get frustrated. 

If you have a child with ADHD, remember that they’re probably not ignoring you on purpose — their brain is just temporarily locked in on something else. Instead of getting upset, help them find ways to channel their hyperfocus in a productive way. With a little patience and understanding, you can help your child gain self-awareness and learn how to work with their unique brain. That will help make things more manageable and less stressful for everyone.

Managing hyperfocus as an adult

There are things you can do to better manage your hyperfocus during the times you find it disruptive. 

• Plan ahead. Don’t start activities that are likely to trigger hyperfocus unless you actually have the time to dive in. It’s tempting to tell yourself “Oh, I’ll just do this for a little while.” Before you know it, two hours have flown by.

• Set reminders. Use alarms or reminders for things you need to stop for, like meetings or your kid’s school concert.

• Ask for help. Ask a friend, roommate, or family member to remind you when it’s time to stop.

• Prioritize tasks. Do the most important tasks first so you don’t get sidetracked.

• Communicate. Let people know when you’re hyperfocused and need quiet time.

How to hyperfocus

While you can’t just flip a switch and turn hyperfocus on (wouldn’t that be great?), you can learn to use it to your advantage. 

Hyperfocus is triggered by things that your brain finds exciting. At work, try identifying the tasks that send you into hyperfocus — the things you’re really in to. It might be projects you feel passionate about, or even repetitive tasks that feel soothing. Once you know what those things are, save them for when you really need to buckle down and concentrate. 

Also, though it’s not great to leave things until the last minute, the pressure that comes with looming deadline pressure may kick you into hyperfocus and help you lock in on what needs to be done.

When it comes to activities that are important but not that enjoyable, like cleaning your house, setting the stage can help. Use aids like brown noise, music, or even a podcast or TV show to help you get in a hyperfocus groove. Having some distractions can help make tedious tasks easier to focus on. 

Hyperfocus is also a great way to give yourself a dopamine boost. Finding an activity or project you can fall into can help improve your mood and give you a sense of accomplishment.

For people with ADHD, hyperfocus is a fact of life. Understanding what it is, why it happens, and how to manage it can help you navigate it in a way that works for you.

Summary

People with ADHD often experience hyperfocus, getting so intensely absorbed in something that they block out everything else. While hyperfocus can lead to incredible productivity and creativity, it can also cause problems with time management, neglecting responsibilities and basic needs, and even ignoring people. When someone is hyperfocusing, it can seem like they’re not listening, but they’re actually locked in to whatever has their attention. They might lose track of time, miss deadlines, or forget appointments because they’re hyperfocused. They may also have trouble switching between tasks or responding to interruptions. This can be frustrating to them and to those around them. 

The good news? There are strategies to manage hyperfocus, like setting timers, breaking down tasks, and asking for help.