Focus & Attention

Hyperfocus — at Your Service

7 steps to help your ADHD brain harness that amazing — but elusive — ability to concentrate on a task, tune out distractions, and get things done. Your guide to productive hyperfocus at work.

An operations manager is one of the worst jobs for people with ADHD
Shot of two designers using a large touchscreen monitor

What if you could use hyperfocus on command, bend it to your will, own it, and make it yours? What if you could power through complex tasks with optimal efficiency and minimal frustration? It takes a little planning, but the payoff of training your hyperfocus for good is worth it.

The following seven steps are about as close as I’ve come to finding a magic formula to put my ADHD brain into hyperfocus:

1. Gather all the tools you’ll need for the project ahead. Whatever it is you are about to do probably requires tools. Whatever they are, make a list of them and be sure you have them at the ready before you begin. Create a checklist, if you must. I know; I hate those, too, but they can be useful for getting your hyperfocus on. If you forget something, it could break your focus and require you to get it.

[What Is ADHD Hyperfocus, Exactly?]

2. Set the mood. Once you have everything you need, take a moment to create optimal working conditions for your brain. Do you work best with white noise or music, or no sound at all? Do what you can to create your favorite atmosphere.

3. Turn off all distractions. This might be hard, but again, the reward makes it worth it. If you’re working on a computer, close all of your browser tabs (yes, including Facebook!), shut off your instant messenger and any other alerts that could distract you. Yes, this is necessary. Don’t forget your phone.

4. Decide on a time frame. I usually work in 45-minute intervals. If that is too long for you, you may drift out of focus and into distraction before that.

5. Set an alarm clock. Once you’ve figured out the time frame for your focus bursts, set a timer for that period. Somewhere between 30 minutes and an hour usually works best.

[Free Download: How to Focus (When Your Brain Says ‘No!’)]

6. Take a break. When your alarm goes off, stop whatever you are doing and take a break. Drink a glass of water, use the restroom, and walk around a bit. The brain focuses best when it is hydrated, so consider drinking a glass of water between all breaks.

7. Repeat the above. In order to create a habit that works to your advantage, it is important to repeat the process until it becomes second nature. The first few times might not work out so well, you may forget things on your list or forget to set your alarm. That’s perfectly normal and OK; simply try again until setting your alarm and collecting all of your tools becomes second nature.

We may think that hyperfocus comes when it wants to, but I bet if you analyze moments when you did hyperfocus naturally, you will find that you had everything you needed, you had time set aside and had few, if any, distractions. So although it may seem an accident, in reality you did the things necessary without even realizing it. If you realize those things, you can repeat them and make them habitual. And guess what, here is the kicker: Even if you do not shift into hyperfocus, you will have set up a way to be more productive!

[3 Defining Features of ADHD That Everyone Overlooks]

8 Related Links

  1. I have had a successful career because of my ability to hyper focus, I was like a dog with a bone and would never stop working on the exciting projects. But it has been at the expensive of a quality personal life. And when children came (after I was 40) and I had to split time between work and home, my performance in both areas started to slip. Being able to turn on and off the hyper-focus super power would be a great thing to be able do. I think a more in depth article about it could be really helpful. (recognizing it cannot be too long or no one on this website -including me- would read it all the way through.

  2. Mojo Muse Motivation…
    I’d love to be able to turn it off and on. Instead I tidy up and procrastinate whilst searching and waiting for that mythical safe space.

    The time-chunking works for me but not relevant when hyperfocussed – set the timer for 14 hours maybe… check I’ve eaten etc!

    1. I was thinking the same thing about the timer- its the reason Pomodoro method doesn’t help me. If i’m in a real state of hyper focus, taking a break would kill it. My brain doesn’t transition well so if I stop working there is a real chance the spell will break.

Leave a Reply