How To Harness ADHD Hyperfocus To Increase Productivity

Attention-deficit/hyperactivity disorder (ADHD) is a common neurodevelopmental disorder that causes symptoms such as impulsivity, distractibility, trouble focusing or paying attention, forgetfulness, and hyperactivity. 

Another common—but less well known, and seemingly contradictory—characteristic of ADHD is hyperfocus, which is a state of intense concentration on one subject or activity. While this symptom can be challenging and disruptive to daily life in some circumstances, it can also prove invaluable when channeled toward certain activities. Below, we cover what hyperfocus is and how children and adults with ADHD can use it to get more done.

What is hyperfocus?

Hyperfocus is a state of heightened concentration on an activity, project, or topic. It is a common characteristic of ADHD, but can appear similar to a state of flow or being “in the zone.” Hyperfocus can cause an individual to divert their attention exclusively to one task for an extended period of time. 

A common misconception about ADHD is that it makes focusing on all tasks hard. While it can lead to inattention in many circumstances, ADHD can also increase an individual’s time spent on things they find interesting. However, these interesting activities, such as video games or personal projects, aren’t always considered to be “productive” in the way that work or school is.

Consider, for example, a situation in which someone with ADHD is struggling to focus on homework in a subject in which they really aren’t interested in, partially due to external distractions. If one of those distractions is a jigsaw puzzle that they’ve been enjoying, they may shift their attention completely to the puzzle and enter a hyperfocused state, whereby they are able to tune out the outside world and work for several hours without a break. 

People with ADHD may have the ability to hyperfocus on various activities, like cleaning the house, writing a book, playing video games, watching TV, or doing an art project. Typically, the key component of hyperfocus is positive stimulation. The downside? Hyperfocus is intermittent, and you can’t necessarily will it to happen.

Research on hyperfocus experiences is limited but growing. Some scientists are skeptical of whether hyperfocus is a legitimate symptom of ADHD due to the fact that much of the evidence is anecdotal. Though not everyone with ADHD experiences this phenomenon, many people with the disorder have reported experiencing intense levels of concentration, leading other experts to regard it as a legitimate quirk of the disorder.

What causes hyperfocus?

Attention-deficit/hyperactivity disorder is thought to be caused in part by dopamine deficiencies in the brain. Dopamine is responsible for many important frontal lobe brain functions, like our ability to maintain focus and motivate ourselves. Low levels of this neurotransmitter, then, can make it hard for an individual with ADHD to prompt themselves to transition between tasks, particularly those that are not of interest to them. They may first be drawn to projects that bring them the stimulation they’re seeking, then find it more comfortable to continue the activity they’ve been engaged with for long periods of time. 

First, the potential downsides

You might forget about your surroundings

While the ability to pay sustained attention to one task can be a positive for people with ADHD, it can also present significant complications. Individuals with ADHD can get so involved in an activity while in hyperfocus mode that they aren’t cognizant of their surroundings, which can be problematic and even dangerous at times. 

For example, a child’s hyperfocus on complex math problems during a history class may lead them to fall behind at school despite their skill in one subject (mathematics). On the more extreme side, hyperfocusing on a separate activity when one is supposed to be monitoring a hazard, such as while cooking with an open flame, can be perilous.

You might lose track of time

Another potential drawback of hyperfocus is that it often causes people to lose track of time. Many individuals with ADHD experience a symptom known as time blindness, or difficulty accurately assessing the passage of time. Hyperfocus can exacerbate this, leading to further struggles with time management and lost productivity in other areas. Being mindful of how much time is spent on a task can help people better manage their time, even if they’re enjoying themselves. 

You might ignore other tasks

Hyperfocus can also cause an individual to focus on the task at hand to the exclusion of other important responsibilities. This can create significant challenges in their personal life and career. For example, someone with ADHD may bring almost all of their attention to one aspect of their job because it interests them, devoting the majority of their time to it and neglecting other vital tasks.  

You might strain relationships

States of hyperfocus can also affect an individual’s relationships. Individuals with ADHD may miss scheduled events like birthday parties, forget to respond in a timely manner to loved ones, or otherwise fail to meet important relationship obligations. 

While these potential downsides can be troublesome, there’s also much potential to be found in the phenomenon. Below, we discuss how you can leverage hyperfocus for your benefit.

The upsides: Harnessing hyperfocus for productivity

Often, this can be done by eliminating distractions, creating a schedule that works for you, and taking frequent breaks. 

Create the right environment

Another way of helping foster hyperfocus is getting ancillary tasks out of the way so that you can set aside a block of time for sustained concentration. If you have emails to which you need to respond, errands to run, or other tasks that are not relevant to the activity on which you want to focus, it can help to complete those so that they aren’t on your mind as you try to focus. 

Creating an environment that is optimized for productivity and free from distractions can also help you remain focused. Before you start, try to gather everything you need for the task at hand and arrange your workspace so that it’s uncluttered and organized. Visual clutter can draw your attention away and make sustained focus less attainable, as can needing to stop to find a missing item.

Work with your body’s natural clock

Most people perceive that they’re better able to concentrate at specific times during the day, so it can also help you to identify the times that your brain is at its most active and focused. There is also evidence that you can optimize your schedule by working with your body’s natural energy flow. If you know that you do your best work early in the afternoon, for example, try to set aside those hours for sustained focus.  

Try out working in time blocks

Working in intervals is also suggested for those looking to harness hyperfocus. If you’re experiencing hyperfocus, it may be tempting to continue with your activity in the same way for as long as possible. But taking regular breaks can help you avoid getting burnt out on one task and allow you to hydrate, have a snack, stretch, or walk around a bit. One popular method of organizing time for people with ADHD is the Pomodoro Technique, which consists of 25-minute work intervals, each of which is followed by a 5-minute break (with a longer break every couple hours as a reward). 

Remember that people with ADHD can become so engrossed in an activity that they lose track of time. So, even if you do not work in intervals, consider setting a timer that will alert you regularly so you can stick to your schedule without the added difficulty of keeping track of time. 

Leverage rewards as motivation

Rewarding yourself once you’ve completed a task can help you build positive associations with productivity and increase your likelihood of engaging with these tasks in the future, in a process called reinforcement. So, once you’re done, eat some chocolate, snuggle with your partner, go to the movies with a family member, or meet a friend for coffee. 

Because frequent rewards have been shown to mitigate the effects of ADHD, treating yourself in this way can help you develop sustained motivation. Just be sure to engage in certain rewards, like edible goods, in moderation.

Online therapy for ADHD

There is a growing body of evidence pointing to the efficacy of online therapy as a treatment option for childhood and adult ADHD and other conditions. One meta-analysis of studies on the efficacy of online therapy for ADHD concluded that online therapy reduced attention deficit in participants across the six included trials, specifically noting that it could be used to “help patients focus on improving their ability” rather than on activities that may be distracting. They also mentioned the convenience and comfort of online therapy as primary advantages of the modality.  

If you’re struggling to focus on certain tasks because of ADHD, or experiencing related mental health challenges, know that help is available. A mental health professional can help you get a diagnosis or treatment, and understand and navigate ADHD symptoms so that you’re able to live a productive, fulfilling life.