ADHD & Hyperfocus
ADHD and Hyperfocus: When You Can’t Stop (Even When You Want To…)
When people think of ADHD, they often picture distractibility, forgetfulness, or struggling to get things done. What they don’t picture? Someone so laser focused on one thing that hours pass without them even noticing. That’s hyperfocus. And yes, it’s part of ADHD too.
So, What is Hyperfocus?
Hyperfocus is like falling down a rabbit hole but being so into it that you forget you were ever above ground (whether it’s work, a hobby, scrolling TikTok, or reorganizing your entire closet) and you can’t easily shift gears even if you need to start something else. You might miss meals. Forget about appointments. Stay up way too late. All because your brain decided, this is the thing right now.
Wait, I Thought ADHD Was About Not Paying Attention?
Yep, ADHD is a regulation situation, not a lack of attention. It’s not that you can’t pay attention at all, it’s that your brain struggles to regulate where your attention goes and how long it stays there. Hyperfocus happens when the brain’s reward system lights up and dopamine floods in, and it feels good to keep going. So your brain clings to it. And switching away from it? That feels like slamming the brakes on a speeding car. Painful.
When Hyperfocus Helps (and When It Doesn’t)
Sometimes hyperfocus feels like a superpower. You can finish a huge project in record time, get completely absorbed in a creative pursuit, or learn something in-depth. But other times? It’s a trap. You end up spending hours on something that isn’t important while the rest of life piles up, emails go unanswered, meals get skipped, and sleep? Forget about it! It can feel like being out of control, even though on the outside, it looks like you’re really focused.
How to Manage Hyperfocus Without Losing Yourself?
You don’t need to “fix” hyperfocus (because let’s be honest, it’s not all bad). But learning to notice it and setting some safety rails can make a huge difference. So, what can you do to monitor hyperfocus?
Set timers before starting something that you know can suck you in. Use body doubling (work alongside someone) to help you stay aware of time passing. Check in with your body. Did you eat? Move? Rest? You body can’t hyperfocus forever (even if your brain tries). Finally, make a plan before diving in and outline what “done” looks like so you know when to stop.
And most importantly, give yourself grace. Hyperfocus is part of your ADHD brain. Learning to work with it, instead of fighting it, can help you feel more in control without losing the magic it sometimes brings with it. If you’ve ever felt stuck in the hyperfocus spiral or if you’re wondering how ADHD show up uniquely for you, therapy can help you untangle it all. You don’t have to figure this out all alone.
