ADHD and Hyperfocus

Ever found yourself so absorbed in something that you completely lose track of time?

Maybe someone’s called your name a few times with no response - or worse, you’re so deep in the zone you wouldn’t even notice if someone was chopping off your right foot. (Let’s hope that never actually happens!)

That intense focus is often linked to ADHD, and it can be both a powerful asset and a real challenge. When we’re locked in on something we enjoy, it feels effortless. Hours pass in what feels like minutes. But sometimes, that same focus can pull us away from responsibilities or priorities we meant to handle.

So, what can we do when hyperfocus gets in the way?

Here are a couple of simple strategies that might help:

Set a timer to break the spell

Try setting a timer to go off every 30 to 60 minutes. It gives you a moment to pause, check in with yourself, and ask: Am I still on task? Or have I drifted into hyperfocus again?

Earn your deep-dive time

Another trick is to treat hyperfocus activities as a reward. Tell yourself: Once I’ve ticked off three important tasks, then I can dive into that thing I love getting lost in.