Know the difference between healthy and unhealthy ADHD hyperfocus, and the difference between hyperfocus and flow. Many of us ADHD adults believe that hyperfocus is an ADHD superpower. Thats because we generally define it as the ability to focus...
Know the difference between healthy and unhealthy ADHD hyperfocus, and the difference between hyperfocus and flow.
Many of us ADHD adults believe that hyperfocus is an ADHD superpower. Thats because we generally define it as the ability to focus intensely on an interesting project or activity for hours at a time. In other words, the opposite of distraction. And thats a good thing, right?
Also, some feel hyperfocus is the same as flow that mental state in which, when performing an activity, were immersed in energized focus, full involvement, and enjoyment in the very process of it resulting in an altered sense of time.
So its easy to get these two mixed up.
But theyre different. Mainly in that theres no unhealthy version of flow, but theres definitely unhealthy hyperfocus, as youve probably experienced. (More about hyperfocus vs. flow in a moment.)
So, Is ADHD Hyperfocus a Superpower?
In hyperfocusing, our attention is so focused and can last such a long time, such that we lose track of everything else going on around us. Hence, it can be a superpower, but one with built-in kryptonite.
Because when we lose track of everything around us, its not just time we lose track of (missing appointments and deadlines): we lose track of priorities, goals, and potentially our own safety
A respected ADHD authority, Dr. Kathleen Nadeau, described a client who was so focused on a project that she failed to notice that her house had caught fire. It was only when firemen came through the house, searching for anyone left inside, that she looked up and realized what was going on!
Additionally, in my view, ADHD hyperfocus is much too often an escape into BS activities disguised as focused work: Well focus on something thats not the thing we should be focusing on, but because were focused, we just go with it, thinking, Hey, Im focused! Thats a good thing!
But its not, when were focused down a rabbit hole on YouTube or scrolling Instagram or TikTok for long stretches of time. Or even when were doing actual work, but its low-value stuff I call pseudoproductivity.
Dr. Russell Barkley, a top authority on the ADHD brain, holds a similar view, and has gone so far as to describe the ADHD hyperfocus superpower as, a myth.
Hyperfocusing is actually perseveration [NOT to be confused with perseverance]. You are unable to interrupt what youre doing when you should have shifted to something else. You should have stopped what you were doing, and you didnt. There were other, more important goals to have been accomplished. And you ignored them. This is no gift. It is in fact a symptom of this disorder. Dr. Russell Barkley
Indeed, we too often engage in unhealthy hyperfocus going down research rabbit holes, burning hours upon hours on video games, TV or social media, or just doing low-value work thats not really moving us forward at all.
That said, it is of course possible to hyperfocus on a worthy, productive activity, and such healthy hyperfocus should be encouraged.
All the more, because healthy hyperfocus is a close cousin to flow.
Are ADHD Hyperfocus and Flow the Same Thing?
First, lets set out some examples of the flow state to provide context for comparison.
While flow shares some characteristics with hyperfocus, its a different animal. Mainly, as I mentioned earlier, flow doesnt have an unhealthy version! But also
How Flow Differs from Even Healthy ADHD Hyperfocus
First of all, flow is a choice; its intentional and typically involves a planned activity. Too often we get into a hyperfocusing session without even realizing it. Additionally
Flow provides a sense of personal control or agency over the situation or activity. Compare this to the burning house example of ADHD hyperfocus above! Or to a hyperfocusing session that lasted way longer than you intended.Flow is intrinsically rewarding. You never regret your time spent in flow. Not always true of even healthy hyperfocus.Flow can be experienced with other people or even a group. Not so much with hyperfocus, where we typically prefer to just be left alone!Clear differences, yes. But as I mentioned, healthy ADHD hyperfocus has much in common with flow. They both
Eliminate distraction.Put you in an altered state beyond the reach of your worries and anxieties.Help you improve skills in an activity.Help you get things done!So, notwithstanding my stated skepticism about ADHD hyperfocus as an unqualified superpower, I invite you to
Identify healthy, purposeful activities where you can experience either. ButCatch yourself when youre headed toward an unhealthy hyperfocus session!And I wouldnt worry about the distinction between healthy hyperfocus and flow if you find yourself in either state ride that tiger!
SoWhen are YOU in flow? What do YOU tend to hyperfocus on? What are some of YOUR healthy vs unhealthy hyperfocus activities?
Id love to hear from you in the comments below!
In the meantime, remember: Whatevers in your way is yours to CRUSH!
Bless!
APB
P.S. Unhealthy ADHD hyperfocus is one of the many things we do that make our ADHD worse. If youd like to know a few more (and yes, youre probably doing them all most of us are), grab my free eBook, 5 Things Youre Doing Every Day that Make Your ADHD Worse.
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