Part 5: Harnessing Hyperfocus Without Burning Out
Have you ever looked up from your desk and realised hours have vanished? Maybe you missed lunch, skipped messages, or stayed up far too late finishing something you couldn’t put down. For many adults with ADHD, this “hyperfocus” can feel like both a gift and a curse.
Clients often describe it as a superpower — deep immersion, incredible output, ideas flowing easily. But they also tell me about the cost: exhaustion, missed responsibilities, or the crash that comes afterwards.
Why hyperfocus happens
ADHD brains are wired to lock onto stimulation, and dopamine keeps attention hooked in.
Switching tasks is jarring, so it’s hard to transition once you’re “in the zone.”
Hyperfocus can disguise fatigue or hunger until your body feels depleted.
Everyday needs — food, sleep, connection — can be sidelined while focus takes over.
Strategies that help
Use gentle timers: Set reminders to pause for meals, breaks, or a stretch.
Bookend your focus: Decide a start and stop point before diving into a task.
Prioritise essentials: Eat, hydrate, and move your body before beginning focus time.
Reflect afterwards: Ask yourself, “Did this focus serve me, or did it drain me?”
Pair with recovery: Build in downtime after big bursts to avoid burnout.
Closing thought
Hyperfocus isn’t the enemy. With a few boundaries, it can be channelled into something powerful — one that fuels creativity and achievement without leaving you depleted.
Part 6: Myths about ADHD
