ADHD & Hyperfixation: The Phenomenon of Extreme Focus

Do you ever find yourself so deeply absorbed in what you’re doing that time flies by? Maybe it’s playing an instrument, reading a thrilling book, or learning a new skill.

For non-ADHDers, this state of flow is an enjoyable or productive way to spend time. However, for those with attention-deficit/hyperactivity disorder (ADHD), periods of hyperfixation can be both a blessing and a curse.

You’ll gain deep knowledge and experience in the subject or activity (positive). But you’ll also find yourself completely disengaged from everything else around you (problem).

ADHD hyperfixation isn’t an official symptom of ADHD. In fact, it sounds contradictory to what ADHD is most widely known for – inattention and a lack of focus.^[1]

As you learn more about this condition, you’ll discover that ADHD isn’t actually an attention-deficit disorder. It’s more of an attention-abundance disorder. The challenge lies in learning to regulate and control it.

When this wealth of attention isn’t managed well, you can experience what’s known as ADHD hyperfixation.

The good news is that you can learn to recognize hyperfixation and find ways to keep it in check!

Originally published on March 20th, 2023, this post was updated and republished on July 12th, 2024. 

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What Is ADHD Hyperfixation?

ADHD hyperfixation refers to a strong and prolonged interest in or focus on something. In this state, the person typically becomes oblivious to everything else. They become completely absorbed in the subject or activity at hand.

Hyperfixation typically happens with things the individual enjoys or finds fascinating. This could be a hobby, activity, TV show, person, video game, or even a specific type of food.

In a state of ADHD hyperfixation, you become oblivious to the passing of time and what’s happening around you.

When you’re jolted back into reality, you may find yourself disoriented by your surroundings, like falling out of a “trance.” It may also take a while to regain your bearings and readjust to “real life.”

People with ADHD tend to experience this heightened state of focus more intensely and frequently.^[2]

And if you have ADHD, you’re more likely to fixate on something enjoyable or rewarding. This happens because ADHD changes how your brain perceives reward and gratification.^[2]

If you’re struggling with an ADHD fixation, remember that this does not make you a “lazy” or “irresponsible” adult.

The ADHD brain is wired to process information differently from the non-ADHD brain. This affects how you experience time and seek motivation.

Why Do People Hyperfixate?

Anyone can experience hyperfixation from time to time.

When you’re doing something you really enjoy, it’s easy to lose track of time and become so engrossed that everything else fades away.

However, research has found that these episodes are more frequent and intense in those with certain traits or conditions.^[2]

The following can cause or contribute to hyperfixation:

• ADHD: The ADHD brain naturally has lower levels of a chemical messenger called dopamine. It is responsible for pleasure and motivation. When you do something stimulating, your brain becomes drawn to the activity. This makes switching to less exciting yet necessary tasks harder, leading to hyperfixation.
• Autism: Intense interests can help people with autism find enjoyment and cope with daily life. Repeating these activities may provide a sense of comfort and security.
• Obsessive-compulsive disorder (OCD): In OCD, a person typically experiences recurring thoughts and takes part in repetitive behaviors. If you have OCD, you might find that you’re constantly engaging in the same repetitive behaviors to ease your anxiety or fears.^[3]
• Anxiety and fears: When affected by anxiety, you might become hyperfixated on specific worries. It is also possible to become hyperfixated on a hobby or interest as a way to fight your fearful thoughts and escape reality.
• Low mood or depression: Hyperfixation can be a coping mechanism if you have depression. Focusing on something enjoyable helps distract you from unpleasant thoughts or feelings.

There are various possible causes of hyperfixation. It’s important to get your symptoms checked out by a healthcare professional.

Your doctor will be able to conduct a more thorough examination and pinpoint the most likely cause of your hyperfixation.

You can also track when your hyperfixations happen the most.

For some people, anxiety and worry can cause them to focus entirely on something fun, like a new video game or movie, to escape real life.

Meanwhile, others may experience this phenomenon when they forget to set alarms or reminders. This allows time blindness to kick in, making it hard to track how much time they’ve spent on something.

ADHD Hyperfixation Vs. Hyperfocus

The terms ADHD hyperfixation and ADHD hyperfocus are often used interchangeably. However, they refer to two distinct phenomena.

ADHD hyperfixation refers to an intense and prolonged state of focus on a particular activity or object. This may lead to happiness, satisfaction, and, at times, increased productivity.

However, if it is not well managed, the person may invest more time and effort than they can afford. They may neglect their personal needs, tasks, and daily responsibilities.

People with ADHD are more likely to experience hyperfixation compared to non-ADHDers.

On the other hand, ADHD hyperfocus refers to being deeply focused on a certain task or activity. Anyone can tap into this “flow state.” When this happens, they become fully engaged with a task without inner worries, fatigue, or boredom.^{[2] , [4]}

Research also shows that this can increase productivity and is often linked to feelings of accomplishment.^[4]

While these two phenomena may be similar in some ways, hyperfixation is fueled by an intense passion or interest in the activity. In contrast, hyperfocus is task-driven and often accompanied by clear goals and a strong sense of direction.

ADHD hyperfixation can be challenging to control and regulate. On the other hand, with hyperfocus, you can deliberately induce a “flow state” and tap in and out of it as you wish.^[4]

Is Hyperfixation a Symptom of ADHD? 

Hyperfixation is not an official symptom of ADHD that counts toward a diagnosis. That said, this experience can be associated with ADHD.

Say you get easily hyperfixated and this interferes with your daily life. In this case, it’s best to get your symptoms assessed by a mental health professional, as it could be a sign of ADHD or another condition like autism or OCD.

Hyperfixation Examples And Signs

Uncontrolled ADHD fixation can cause an unhealthy obsession or addiction to a hobby, activity, or object. This is commonly associated with the following signs:^[2]

• Losing track of time
• Becoming detached from their surroundings
• Neglecting roles and responsibilities
• Ignoring personal needs
• Struggling to stop or switch activities
• Getting caught up with minor details

Hyperfixation manifests differently from one person to another. Someone with ADHD can be engrossed in a hobby like knitting or painting or a random activity like watching the clouds.

At times, this hyperfixation may be helpful. A person who becomes wholly engaged with a work activity or task may spend hours completing it without getting distracted.

On the other hand, hyperfixation can interfere with daily tasks and responsibilities. For example, a person who becomes too caught up in an activity may forget to eat, shower, or finish important work.

Essentially, the overflow of attention tied to adult ADHD isn’t necessarily a liability. In fact, you can use it to your advantage! When you learn to steer your attention better, you can maintain eagle-eye focus on the task at hand and achieve your goals.

How To Stop Hyperfixation And Redirect Your Attention

You can overcome ADHD hyperfixation with professional support and the right strategies.

Here’s how you can effectively manage your attention and make the most out of it.

Set Healthy Boundaries

If you realize that a particular hobby or interest takes up more and more of your time, try to set clear-cut time limits for these activities.

Here’s how you can set proper boundaries:

• Write out a daily or weekly time limit for the activities or hobbies you get fixated on.
• Set reminders and alarms to go off based on your allocated time limits. This can help alert you if you’ve spent too much time on one activity.
• Set a time of day when these activities are allowed. For instance, you may schedule them toward the end of the day to ensure that you stay focused when working or studying.
• Determine the conditions you’ll allow yourself to participate in these activities. For instance, you can only start them once you’ve worked on your chores or after you’ve set a timer.
• Ask friends and family to keep you accountable by checking in with you.

Schedule Consistent Breaks

Incorporate breaks frequently into activities you get fixated on.

Schedule a 5 to 10-minute break for every 30-minute block of time you spend on your favorite pastimes. During this break, you can make a snack, take a quick walk, or do something that helps shift your focus off the activity.

Taking yourself out of what you were doing can prevent an over-immersion in the activity. Plus, it may help realign your perception of time and reality.

Explore New Skills And Interests

By diversifying your pool of hobbies, you’re less likely to become overly fixated on one specific activity.

Challenge yourself by trying a new sport, picking up a foreign language, or learning a musical instrument. Getting involved in volunteer work is another great way to find enjoyment and fulfillment.

When trying something new, it’s a good idea to approach it with healthy boundaries already in place.

Seek Advice And Support

With a solid support system and professional advice, you can learn to manage your time and resources more efficiently.

Working with an ADHD coach can open up a safe space to discuss different strategies. You can learn to avoid hyperfixation triggers, set solid boundaries, and prioritize daily activities.

In addition, your healthcare professional may recommend cognitive behavioral training (CBT). This can help you manage your ADHD hyperfixation and other ADHD-related symptoms. CBT is a form of talk therapy that can boost motivation and focus and help you address habits affecting your productivity and progress.

If you’re interested in becoming part of a community, try joining an ADHD support group. For example, ADDA’s productivity support group is a great place to reach out for tips on time management.

You can also explore a wide range of virtual support groups that cater to people from different walks of life. These communities allow you to connect and seek advice from other ADHDers who can journey alongside you.

Use Tools And Resources

When tackling ADHD hyperfixation, effective time management becomes key.

You can use many different ADHD management tools and resources. By leveraging these tools, you’ll maximize your productivity, stay focused, and manage your time more effectively.

For instance, you can use a time management app to create a daily schedule with time blocks for work and play.

Additionally, you can try the Pomodoro Technique using a simple timer. This widely-used time management method breaks activities into intervals separated by short breaks.

A productivity app, like Todoist or Remember the Milk, can help you keep track of your daily to-dos. This will ensure you complete all you need to before diving into leisure activities.

ADHD Hyperfixation Doesn’t Have To Be Your Productivity Killer

Hyperfixation is a common experience in ADHDers. This typically happens when they engage in activities that they find interesting.

That said, the tendency to hyperfixate doesn’t mean you have to quit activities you enjoy. What’s important is having the right boundaries, support system, and strategies to keep these interests from taking over your life.

If you’re looking for a multi-faceted approach to managing your ADHD hyperfixation (and other symptoms), join the ADDA+ community. Through ADDA+, you’ll gain access to expert-driven resources, live events, and a community of supportive peers to help you along your journey.

References

[1] Substance Abuse and Mental Health Services Administration. DSM-5 Changes: Implications for Child Serious Emotional Disturbance [Internet]. Rockville (MD): Substance Abuse and Mental Health Services Administration (US); 2016 Jun. Table 7, DSM-IV to DSM-5 Attention-Deficit/Hyperactivity Disorder Comparison. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519712/table/ch3.t3/

[2] Ashinoff, B. K., & Abu-Akel, A. (2021). Hyperfocus: the forgotten frontier of attention. Psychological Research-Psychologische Forschung, 85(1), 1–19. https://doi.org/10.1007/s00426-019-01245-8

[3] National Institute of Mental Health. (2022). Obsessive-Compulsive disorder. Www.nimh.nih.gov; National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/obsessive-compulsive-disorder-ocd

[4] Van Der Linden, D., Tops, M., & Bakker, A. B. (2021). The Neuroscience of the Flow State: Involvement of the Locus Coeruleus Norepinephrine System. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.645498