Blog Post #2
Hyperfocus - The ADHD superpower!!
Is it a superpower or a curse?
Actually, it is both!
Robert, who lives with his wife Ginny and 18 year old son Luke, knows all about hyperfocus. Both wife and son have ADHD.
“Ugh…look at these 2! It's a superpower and a curse…” says Robert.
He walks into the office to find Ginny so engrossed in planning her mother’s big birthday bash that she doesn’t hear him telling her that it is time for lunch. She has been sitting in the same position for hours only getting up to use the bathroom, at the last minute. “Lunch time, Ginny!” ”OK…” is the response, but no change in activity. “I know that this is going to be some amazing party! You should think about event planning as a career.”
Then he goes down to the basement to find his 18 year old son, Luke playing guitar, while he jots down notes to a song he is writing. He has been at this for hours as well.
“ Lunch time, Mr. Van Halen
“Be there in a minute Dad” is the response, but no change in activity.
“I can’t wait to hear that song. It is going to be amazing…but don’t you think you need lunch.”
“Yeah…in a minute.”
After 3 more reminders Robert eats alone…again…
He knows this routine well. They are both deep in the rabbit hole.
Why does this happen?
“Attention deficit disorder is all about distraction… until it’s not! One of the most surprising aspects of ADHD is hyperfocus — a person’s ability to hone in on a specific task, sometimes to the exclusion of everything else.” According to Edward “Ned” Hallowell, MD Author of more than a dozen books on ADHD.
Hyperfocus for someone with ADHD is similar to and different from “being in the zone” for a neurotypical person. In both states one can accomplish great things or can waste huge amounts of time.
“ADHD hyperfocus is an incredible tool that can enhance creativity, productivity, and learning.” According to the article “ADHD Hyperfocus: The Secret Weapon To Unleashing Productivity And Creativity” from May 2023 at ADD.org (https://add.org/adhd-hyperfocus/)
The difference is the difficulty individuals with ADHD have regulating their attention. On one hand sometimes it is hard to get into focus on a specific task. On the other hand, they can be so focused on a task that they will often completely lose track of time and the world around them. They won’t eat, sleep and are running to the bathroom at the last minute.
Although hyperfocus for Ginny and Luke are helping them accomplish tasks that are beneficial, it can also be a huge time waster. (Video games, excessive online shopping or netflix binging ) The time wasters can send us down a rabbit hole and have us wondering where the day went.
How to work with your brain…since hyperfocusing is a superpower!
There are ways to work with the benefits of hyperfocus without neglecting self care and other important activities. Here are a few.
Plan - (I know it is a 4 letter word…literally…)Break your work sessions into small parts that involve breaks in between. Instead of one large task.
Alarms - LOUD ONES With a variety of songs to increase the element of surprise. Also put the alarm across the room so you need to get up to turn it off.
3. Take short mindful “Non screen breaks.” Have a menu of choices for breaks that support your well being such as going outside, stretching, hydrating, getting a healthy snack, etc that will help you recharge. Pay full attention to what you are doing and how you are feeling.
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To quote Peter Parker in Spiderman “With great power comes great responsibility.” Unleash your hyperfocus, but make sure you take care of yourself and loved ones.
And as always….Be kind to yourself!!
