We’ve all had times where we become completely and utterly immersed in what we are doing. In 1975, Hungarian American psychologist Mihaly Csikszentmihalyi termed this state “flow” and today it is commonly referred to as hyperfocus.
Adults with ADHD often experience hyperfocus in activities that we love and are passionate about. It is our hidden superpower that causes us to disconnect from the world around us and focus intently on a particular task, allowing us to work efficiently, enjoy our work, and think up great new ideas with ease.
Yet, getting engulfed in one task so completely can mean we lose track of time and our surroundings, leading to missed deadlines and meetings. However, harness this superpower correctly and gain control of when and for which tasks you become hyperfocused, and we become unstoppable.
Here is how you can gain control of your hyperfocus superpower in four easy steps.
1 – Perfect Your Environment
To turn your hyperfocus on, you need to create the ideal atmosphere to harness concentration. For everyone, this means no distractions, so smartphone notifications need to be turned off and those around you should be made aware that you shouldn’t be disturbed.
You should also think about your ideal atmosphere. Do you work best in the morning or the evening? Do you work best in total silence or with music playing? Replicate this ideal environment and it will be easier for you to switch your hyperfocus on.
2 – Schedule Hyperfocus Sessions
Controlling when your hyperfocus is turned on is a fantastic skill to have, but to remain in control you need to be able spread it between important tasks. For this reason, you should always schedule sessions dedicated to a particular task or project. This will help you allocate time to concentrate on each and every project, even the boring ones. Ideally you should create a fixed routine for each week or month to ensure you maintain a balance between all tasks and don’t neglect any.
3 – Allow Regular Breaks
We’ve all experienced burnout, and this can easily happen after long periods of hyperfocus. However, for people with ADHD in particular, it is important to work for shorter periods rather than longer ones. This will keep our productive momentum going while also helping to ensure we don’t become too fixated on one project and neglect others. Even if you feel like you’re on a roll, try taking a break every 20 minutes to stay energised and motivated.
4 – Practise Reward
When you successfully concentrate on a task, particularly when it is something you’re not passionate about, be sure to reward yourself. This will not only create a positive feedback loop so that your brain registers hyperfocus as a positive thing, but will also help reduce negative self-talk. You can reward yourself however you wish! People with ADHD often need more incentive to work and concentrate than others, so don’t miss this step.
