Is too much focus a bad thing?: Research on hyperfocus and ADHD

ADHD is an incredibly complex and multifaceted condition. It shows up differently for different people, and it even shows up differently for the same person, since symptoms change over a person’s lifetime.

ADHD isn’t just about being distracted. In fact, lots of ADHDers have frequent experiences of deep, intense concentration or hyperfocus. When people are hyperfocused, they completely lock into a task and tune out all possible distractions, like when a person is completely absorbed in a video game and doesn’t respond to someone calling their name.

Just try getting this person to pay attention to you…

Research on hyperfocus and ADHD

While there’s only a small handful of hyperfocus studies,¹ the evidence we have indicates that anyone can experience hyperfocus, but people with ADHD experience hyperfocus more often than non-ADHD, neurotypical people do.² 

Studies suggest that when someone is hyperfocused, their attention is out of their control, meaning that it is difficult or even impossible for them to shift their attention to something else, even if they really needed to.

Hyperfocus experiences are also more common when:

• People are emotionally dysregulated. This includes negative emotions, like when someone is overwhelmed with anger or sadness. This can also include positive emotions, like when someone is so excited that it is hard to calm down. 

• People are having trouble with executive functions like planning, goal-setting, and organization. 

• People are doing an activity that includes immediate rewards, like a video game.

It is important to note, though, that research on hyperfocus is in its infancy. There are only a few studies on this topic, and there is still a lot more work to be done.

Is hyperfocus a good or bad thing?

I kept wanting an answer to this question: Is hyperfocus good or bad?³ 

I think, though, that this desire I had to put hyperfocus in a “good” or “bad” box was misguided. ADHD, like life in general, is more complicated than that.

It’s also important to keep in mind that our capitalist society is obsessed with productivity. We are conditioned to see a state like hyperfocus as an opportunity to be more productive. But there is a lot more to life than what we can produce! We are human beings, not human doings.

I think the important question to ask about hyperfocus is: How are my experiences of hyperfocus affecting me in my current season of life?

Imagine someone is hyperfocused on an activity that they value, like a favorite hobby or interesting work project, and they are free to be fully absorbed in this activity. In this case, hyperfocus seems harmless and likely even beneficial.

But imagine a parent hyperfocusing on an activity they don’t really value, maybe entering a deep rabbit hole of Google searches. When a child wants attention, the parent is so hyperfocused that they ignore the child or maybe even snap at the child for interrupting them. In this situation, hyperfocusing is not ideal.

What can I do about my hyperfocus?

First, reflect: how are my experiences of hyperfocus affecting me in my current season of life?

If you are having experiences of hyperfocus that you find neutral or even positive, that’s wonderful! 

Take note of the circumstances. Is it because you have set aside time without any other responsibilities? Is it because you are hyperfocusing on an activity aligned with your values? 

If you are having experiences of hyperfocus that are causing harm to you or others, be kind to yourself. Remember that hyperfocusing is a common symptom of ADHD, and it is really hard to break out of hyperfocusing in the moment.

There are some actions you might try to limit hyperfocusing. Based on the research we have so far, these ideas might be worth experimenting with:

• If you think you have undiagnosed ADHD, seek out an assessment from a licensed professional. If you have been diagnosed with ADHD and are open to trying medication, talk to your doctor about whether medication would be right for you.

• Try strategies that help with emotional regulation. Mindfulness (the Headspace app is a good intro), journaling, and exercise are strategies that work for a lot of people. You can also seek out a therapist to work on emotional regulation.

• Try strategies that help with executive functioning. An ADHD coach can help, or you could try one of the many self-help books focused on ADHD and executive functions (like this one). The ADHD subreddit curates strategies that ADHDers have reported using.

• Try adjusting the rewards for different activities. How can you add rewards to the activities you value? Are there ways to reduce rewards for activities you do not value? Immediate rewards (ones that you experience during or right after the activity, like watching a favorite show while you fold the laundry) may be more effective than delayed rewards (like planning to go shopping next weekend). 

What can I do about other people’s hyperfocus?

I’m neurotypical (with depression and anxiety), and I have multiple family members, including my husband, with ADHD. Plus, I’ve worked as a teacher and college professor with plenty of ADHDer students. 

I really know what it’s like to really need to talk to someone, just to have them ignore you, or to be irritated once you finally get their attention. 

If you are close to an adult ADHDer who tends to hyperfocus, I’d suggest a similar reflection question: How is this hyperfocus currently affecting my quality of life and the quality of our relationship? 

If the effects are neutral or positive, great! You might take note of the circumstances that allow for this. For example, maybe your partner’s hyperfocus isn’t bothering you because you have been cultivating your own hobbies and other social relationships.

If the effects are harmful, some suggestions (based on research as well as my own experiences) are:

• Remind yourself that it’s not personal. Hyperfocusing is something that many ADHD brains do frequently. The hyperfocuser is not choosing to ignore you, and it really is extremely difficult for them to shift their attention. It can feel awful when someone ignores you, but it helps to remember that they aren’t doing it on purpose.

• Communicate your needs. Find a time when they are not hyperfocused on something else, where you can explain what you need from them. “Hey, I’d really like us to spend more quality time together.” or “It’s important to me that our family has dinner together on time, so that the kids can get enough sleep.” 

• Avoid criticizing. Criticizing the person’s hyperfocusing behavior is not going to help anyone feel better. Instead, advocate for what you really want (for them to be present with you, for them to follow through on household responsibilities, etc.). 

Do you experience hyperfocus, or do you see hyperfocus in people close to you? How does hyperfocusing affect your quality of life? I’d love to hear your experiences.

Thank you for joining me for today’s exploration of ADHD hyperfocus. It was really exciting for me to dive into a topic that researchers are just beginning to study. If you have any questions or curiosities about ADHD or mental health that you’d like me to explore in an upcoming newsletter, please let me know!

Stay curious,

Dr. Taylor Allbright

1. In my last post, I pointed out that rejection-sensitive dysphoria (RSD) has not yet been formally studied by scientists. ADHD hyperfocus, however, has been studied, but the research on it is in its very early stages. One study developed a measure of hyperfocus by interviewing ADHDers about their own hyperfocus experiences. I think it would be awesome if someone used a similar approach to study RSD. The gap between public discourse and scientific discourse on RSD is really troubling to me.

2. Some studies showed weaker relationships between ADHD and hyperfocus than others, though researchers pointed out that this may be because of the different ways that hyperfocus is defined and measured.

3. Some researchers have hypothesized that hyperfocus is the same as flow, an enjoyable state of being completely immersed in an intrinsically rewarding activity. However, recent studies have shown that people with ADHD experience flow equally or less often than people without ADHD. Hyperfocus appears to be a distinct psychological state and is not the same thing as flow.