Hyperfocus At Work: The Positives and Negatives Of Having ADHD and Being A Workaholic
Have you ever been so absorbed in a task that you’ve forgotten the world around you? Or have you started working on a new project only to look up and realize hours have passed by and you haven’t gotten up to go to the bathroom, eat, or move? If you're someone with ADHD, you may have noticed this fascinating phenomenon: hyperfocus. In this article, we get into what hyperfocus is and how to find balance at work.
Exploring Hyperfocus
It may seem odd that something like hyperfocus is a common symptom of ADHD when classically we think ADHD is primarily characterized by the inability to focus. Most behaviors exist on a scale, and we can see that the same behavior can become a potential problem when it is performed too much or too little. ADHD affects executive functions like focus and task management, and while most often it makes it difficult to pay attention to a task that holds little interest to us, if the task is something we value or find engaging we can become overly focused.
The ability to hone in on a task or project to the point where everything else fades away can be a powerful tool for productivity. Those of us who find ourselves in careers where our tasks cater directly to our interests and skills will find it easier to fall into a hyperfocus state. However, like many things in life, having ADHD and being a workaholic comes with both positives and negatives.
Positives and Negatives
One of the positives of hyperfocus is the ability to complete tasks faster and with greater accuracy. By shutting out distractions and focusing solely on the task at hand, you can accomplish more in a shorter amount of time. Hyperfocus can unlock your creativity, leading to innovative ideas that you may not have thought of otherwise. It can also be immensely satisfying to completely immerse yourself in a task and see it through to completion, boosting your confidence and motivation. Every task you complete is another boost of dopamine that the ADHD brain is constantly seeking,
On the other hand, if not managed properly, hyperfocus can lead to burnout by neglecting other areas of your life, such as health, relationships, and hobbies. It can also result in tunnel vision, overlooking important details or failing to see the bigger picture. Additionally, hyperfocus can be addictive, leading to a cycle of overwork and burnout that can be difficult to break.
Timeblindness
Remember how I mentioned you might start a task and when you finally look up several hours have passed? This is called time blindness. Other time perception issues that fall under time blindness include: missing deadlines, tardiness, over or underestimating time to complete a task, problems accurately tracking time, and/or difficulty maintaining a schedule. Time blindness is another common symptom of ADHD and is closely connected to hyperfocus because in a hyperfocus state we tune out everything, even time.
The earliest instance of hyperfocus I can recall happened when I was in the fifth grade. One day my class went out to recess after lunch, and as I commonly did, I found a spot to sit and read a book. I loved reading, and still do. I was often chastised for rushing through my work because I wanted to read whatever book I had with me.
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My love for reading, and enjoyment of the particular series I was reading at the time, led me to fall into hyperfocus during that particular recess. After a while, something caused me to look up from my book and I realized that all of the children still on the playground were much younger than me. All of the kids from my class had lined up and gone back inside to class and left me outside all by myself.
When I got back to my classroom, I had been outside for an additional 30ish minutes. Although really, the worst thing about this particular situation was that no one had actually noticed my absence.
Hyperfocus At Work
To make the most of hyperfocus while avoiding its potential pitfalls, it's essential to find a balance.
Set boundaries. Make sure to set aside time for self-care, hobbies, and relationships. This can help prevent burnout and keep you feeling balanced.
Take breaks. Even if you're in a state of hyperfocus, it's important to take regular breaks to stretch, move around, and refocus your attention.
Get feedback. If you're working on a project, make sure to get feedback from others to ensure that you're not missing important details.
Practice mindfulness. Mindfulness practices, such as meditation, can help you stay centered and avoid getting swept up in the rush of hyperfocus.
Seek support. If you're struggling to manage hyperfocus or ADHD, don't hesitate to seek support from a mental health professional or support group.
Hyperfocus can be a powerful tool for productivity, but it's important to approach it with caution. By setting boundaries, taking breaks, seeking feedback, practicing mindfulness, and seeking support, you can make the most of hyperfocus while avoiding its potential pitfalls.
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Related:
5 Ways ADD or ADHD Impacts A Job Seeker's Networking Strategy
How to Coach an Employee with Anxiety: Strategies for Supporting Your Team
Meet The Writer!
Hi! I’m Madeline Jefferson. I am a freelance writer, editor, and designer who has a wide breadth of experience and knowledge on many subjects including: fiction writing, religion, law, politics, history, literature, chronic illness, and mental health. I have a B.A. in Religion and Middle Eastern Studies from Washington and Lee University. As a freelancer I offer services such as: blog writing, copywriting, ghostwriting, manuscript editing, and print and digital design. You can find me on: LinkedIn; Twitter, Instagram; and on my website: https://www.madelinejefferson.com/.
