HyperFocus is one of the unique aspects of ADHD, again this function serves as a double edged sword. If left unchecked it can wreak havoc on one’s life as it devolves into obsession and lost time, however, there is a bright side as it can also allow for laser sharp productivity.
The secret is to identify what grabs your attention; what are you passionate about?
The ADHD mind can enter this flow state where time disappears only if the task is stimulating enough.
If you find you hyper-focus while playing video games, then subtly adjust into something similar but more productive, such as understanding how the system works. For some they can shift from playing games to learning, and eventually developing videos games. All said, the task must spark your passion in order to enter the state of Hyperfocus.
Time Warps – When in the state of hyperfocus time appears to disappear which can cause havoc if there were other duties that one forgot about. To help facilitate HyperFocus as a superpower this must be managed, otherwise it can be a super pain in the a**. Alarms are helpful to wake us from the timeless state for other duties. You may not know if you will enter the hyperfocus state when you start working, so always be mindful and set a time period that you allow for this flow state.
Recharge – Although harnessed ADHD can bring with it what appears to others as superhuman-like abilities, we must remember that we are still human, and have a limited amount of energy within us. Adequite hydration and protein-rich food cannot be ignored, otherwise your ‘hyper-drive’ will crash.
Recharging is not just about food, you must also keep your mind fresh. Once in the hyper-state you may feel almost magnetized to it, where you cannot pull yourself away, this is normal, but bio-breaks and breaks in general also cannot be ignored. To help release yourself from the gravitation of this state, set check-points in your work. Like in a video-game, a check-point is a moment where it is ok if your working-memory gets cleared. If you are writing a document, a check-point may be once you complete an idea. Checkpoints are mini-milestones, by making them you also engage your reward system. After completing a checkpoint, take a breath, and enjoy the reward. This is also a good time to reward yourself with a break.
Recharge by changing it up – If you do not want to take a break, but know you should, perhaps just change up your scenery. Move your laptop or notebook to another room, or sit in another chair. This change of scenary provides new stimulation to the mind, which not only refreshes the mind, it but can lead to new inspiration.
Goal Oriented Tracking – The ADHD mind loves rewards, so use this to your advantage!
Project management can be difficult for people with ADHD, however, you can get the brain interested if you think of it as a pending reward list. First break your project down into the big goal, which may simply be write the report, or clean the house. After break it down into smaller goals, such as clean the living room, or clean the bedroom. Lastly break it down into manageable tasks, like make the bed and put the clothes away. Now when you start, remember that when in the flow state time appears to behave differently, so don’t worry about the amount of goals you have created, just focus on the first one. As you complete a goal, you will feel the rewards from it and be encouraged to continue. Suddenly, you may find that you have cleaned your entire house. The secret here is to turn work in to pending-rewards.
Turn off Distractions – Nothing breaks the flow state like a phone dinging. Suddenly a part of the mind wonders what it could be, and that impulse will pull you out of your flow and into the distraction. Whether it be a cell-phone, a chat program, or social media, the impulse and curiosity that comes with an ADHD mind needs to be throttled to maintain the momentum of the flow-state. Turn your phone to silent, and mute your computer during the time period in which you want to hyper-focus.
Pobody is Nerfect, so do not get lost in trying to be so. Perfectionalism can cause someone with ADHD to get lost in the final mile of a project. Editing, and adjusting in order to make it perfect, but the fact is pretty good is perfect. Don’t spend all your energy on the last 5% of a project, it is much better to complete it and get feedback. In another session you can implement new feedback, but while in hyper-focus mode it is important not to get lost at the last mile, that is a blackhole which results in a lot of effort with diminishing results.
Follow your Passion – I will say it again, Follow your Passion!!
Your passion is the fuel that will allow for your sustain interest over a long period of time.
There is a reason we are interested in something, and the thread which connects all of them is our passion.
Identify your passion, and allow it to guide you.
This article was inspired from the following WebMD article:
https://www.webmd.com/add-adhd/ss/slideshow-adhd-hyperfocus-tips
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