ADHD & Hyperfocus: What Does it Mean?

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Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental condition that affects individuals’ behaviours. Individuals with ADHD may find it difficult to keep focus on tasks, may act on impulse, and may experience hyperactivity. On the other hand, hyperfocus is described as the flip side of ADHD which makes persons concentrate so intensively, that they block out everything else. This article is meant to raise awareness of ADHD and hyperfocus by giving the definition of both terms, explaining the link between ADHD and the brain, describing benefits and disadvantages of ADHD hyperfocus, and finally, offering tips and tricks that may help individuals deal with this condition.

What is ADHD hyperfocus?

In order to develop a more neuro inclusive and neurodiverse understanding, individuals should be aware of terms such as “ADHD” and “ADHD hyperfocus”. Thus, according to research, ADHD is characterised by clinically considerable hyperactivity, impulsivity, and attention difficulty. It is important to mention that ADHD should not only be seen as an attention disorder, but it should be perceived as a condition which also affects executive functions. However, to define ADHD hyperfocus, studies have claimed that hyperfocus is often recognised as a positive state in ADHD individuals, keeping them engaged in longer tasks than usual. Additionally, it has been stated that although ADHD could be defined as having a short attention span, hyperfocus in this condition suggests that individuals maintain attention excessively.

What Causes the ADHD Brain to Hyperfocus?

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Research on hyperfocus in adults with ADHD explored the possible connection between neural links and symptoms of ADHD hyperfocus, using electroencephalography (EEG). A sample of five individuals with ADHD and five individuals with no ADHD was selected in order to explore what causes the brain to hyperfocus. Thus, EEG recordings of frontal, frontal midline and parietal regions were taken for each participant during breaks, and whilst playing video games. Findings from this study have stated that there are significant changes in cortical activity between the participants and the control group during the hyperfocus state. Moreover, another EEG research has demonstrated that adults with ADHD display considerable delays in the prefrontal cortex, presenting lower cortical arousal compared to individuals who do not have any neurodevelopmental disorder. However, there is need for further research to explore the role the parietal lobe has upon certain attentional functions in individuals with ADHD.

Is ADHD hyperfocus in adults bad?

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More research is needed to clarify if ADHD hyperfocus in adults is bad or not. The existing studies have claimed that adults with ADHD-related deficits or impairments may experience some strengths or attributes that may help them deal with their condition. By adopting a different perspective, Garland-Thompson argued that sociocultural ideas and norms about disability should be changed. Therefore, adopting her perspective and considering the findings from the above-mentioned research, positive aspects of ADHD may be interpreted as benefits and skills that can be used by individuals to mediate for ADHD-related deficits. Therefore, not all ADHD hyperfocus symptoms should be seen as being bad; contrastingly, recovery, high functionality and flourishing with ADHD are feasible.

What are the benefits of ADHD hyperfocus?

Focusing more on the findings of the research mentioned in the previous paragraph, ADHD hyperfocus may present benefits too. Therefore, researchers have compiled a list of six core themes, further described by nineteen sub-themes. Some of the ADHD hyperfocus benefits could be represented by cognitive dynamism, courage, energy, humanity, resilience, and transcendence. Moreover, other positive aspects such as divergent thinking and self-acceptance were also mentioned. Additionally, participants described how they used their energy for productivity, while others expressed their willingness to learn how to do this. Also, other publications reported on similar positive aspects associated with ADHD hyperfocus.

Tips to control hyperfocus in adults

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Practise being fully present

A useful method that may help you practise being fully present is through mindfulness exercises. By practising meditation, adults with ADHD may be able to focus on the present and be in charge of their emotions and thoughts. Several academic journals have demonstrated that mindfulness techniques may help individuals develop their concentration level, and pay attention to activities that they are not interested in. Another benefit of practising being fully in the present through meditation is that it helps people stay calm, relaxed, and get rid of anxiety.

Stay aware of your mindset

A significant way to deal with hyperfocus is to make a habit to be aware of your mindset every time, because adults with ADHD do not always realise when they are hyper focused. Being aware of your mindset represents the first step towards getting out of it. Also, by noticing where you are focusing your attention to, it may help you spotlight when the hyperfocus episode begins. Thus, by practising self-awareness and recognising states of focus, individuals with ADHD can easily cope with these situations of disorientation. So, careful self-evaluation, examining situations and environments when you tend to hyperfocus may represent valuable methods to help you learn your hyperfocus pattern and get out of it.

Set timers and alarms to know when you started an activity

Hyperfocus may make adults lose track of time. Thus, in order to stay focused on tasks and remain concentrated, you can track yourself. For example, before starting working on a project, you can set timers and alarms that may help you decide how much time you want to spend on it. Moreover, you can use alarms as reminders to make you stop while you go into the hyperfocus mode. Take advantage of this and help your brain get a refresh.

Figure out what kind of things you hyperfocus on

You can train your hyperfocus by figuring out what kind of things make you slip into this mode. After you can figure this out, you may be able to set the stage or not for going into the “superpower of ADHD”, as it is also called. Taking notes about what grabs your attention, it may help you spot what makes you hyper focused and consider measures to manage it. For example, if you can identify what type of activities you are inclined to hyperfocus on, you would then be able to avoid them before going to bed. Thus, you would be in charge of your sleep schedule.

To conclude, it is important to keep in mind that everyone can slip into hyperfocus. Research claims that it is most common in individuals with ADHD, therefore it is essential to be aware of ADHD symptoms, and how we can help individuals who experience this condition.

Test: Do I Have Symptoms of ADHD?

In case you have read this article and wondered if you could potentially have traits of ADHD, fear not! At Exceptional Individuals, we have a traits-based ADHD test you can take to see if these could, indeed, be traits of ADHD.

Disclaimer: Please note that the quiz is just to see if you have any traits of ADHD – it does not diagnose ADHD. Unfortunately, we do not have the capabilities to offer diagnosis. If you score highly on this quiz, we would recommend speaking to your GP.

Useful links

How to focus at work with ADHD
Does ADHD Affect Sleep?
5 common myths about ADHD
How do you get diagnosed with ADHD