Hyperfixation can be seen as a superpower for those with ADHD, but it comes with its share of issues. While ADHD hyperfixation can be useful in a number of circumstances, it can be problematic when you have other things to focus on, tasks to complete, or want to go through your day without your attention being pulled in one direction.

Here, we are exploring what ADHD hyperfixation is, how it differs from hyperfocus, some real-life examples, the impact it can have, and strategies for managing hyperfixation in daily life. At Augmentive, we aim to provide holistic, tailored mental health support to everyone so they can live their life to the fullest, so if you have questions about ADHD hyperfixation, we can help. 

What is ADHD?

ADHD stands for attention-deficit/hyperactivity disorder. This is a form of neurodivergence meaning a person’s brain is hard-wired differently to the brains of neurotypical people, causing issues with hyperactivity, impulsivity or inattention. Some of the signs of ADHD in adults include struggling to maintain attention during long tasks, struggling to organise tasks and activities, being forgetful with important things like paying bills or appointments, becoming easily distracted by unrelated, external stimuli, and more. 

These symptoms can cause a number of challenges in daily life, and ultimately, ADHD can lead to problems at work, in relationships and in other aspects of life. Learning to manage symptoms with the help of a professional can be life-changing.  

What is ADHD hyperfixation?

‘Hyperfixation is an intense focus on any aspect of your life such as a person, food, hobby or TV show. What makes it a hyperfixation is people find themselves unable to be able to stop thinking about it or engaging in it.' - Peter Lindsayhall, Psychotherapist

Hyperfixation can cause both positive and negative outcomes. On the positive side, it can help a person with ADHD to master a particular skill or complete a complex project quickly, due to the sustained attention hyperfixation brings. On the negative side, it can cause strain on important responsibilities, self-care, or relationships. 

According to a 2022 study on the impact of hyperfixations in different age groups, this symptom is thought to be more common in adolescents who may become hyperfixated as they explore their self-identity, however it can be experienced by adults of all ages. 

Hyperfixation has also been linked to ADHD burnout, and can cause frustration when the person must eventually shift their focus from the enjoyable or interesting activity back to their everyday responsibilities or commitments. Many people with ADHD will experience hyperfixation, so it is important to understand and effectively manage hyperfixation in order to harness its potential benefits while minimising its drawbacks. 

Hyperfixation has been linked to other conditions such as autism, but it is a regular occurrence for some people with ADHD.

How is hyperfixation different from hyperfocus?

The terms ‘hyperfocus’ and ‘hyperfixation’ sound similar and are used interchangeably as they often take place simultaneously, but they can be differentiated. 

Hyperfocus = This refers to the task at hand, so you can become hyperfocused on finishing a task or achieving a goal. Hyperfocus is usually reserved for a short-term activity. 

Hyperfixation = This refers to the subject a person may be hyperfocused on, such as becoming hyperfixated on learning a lot about a particular scientific subject, or creating a piece of art. Hyperfixation can last for several hours, days or even weeks. 

As an example, you could become hyperfixated on finishing your tax return before the deadline and work all night to get it done, with the goal of finishing. Alternatively, you could become hyperfixated on organising the shelves you just put up, and lose hours to this creative task without ever having an end goal. The difference here is that one is goal-oriented and the other is driven by interest or fascination. 

Why do people with ADHD experience hyperfixation?

'ADHD can mean that a person experiences difficulty with dopamine regulation, one of the neurochemicals involved in pleasure, satisfaction and attention. A lack of dopamine leads to restlessness and inattentiveness whilst the thing you are hyperfixated on may give you a kick of dopamine because you find it interesting and exciting. Your mind and body are very in tune at learning what gives it what it needs. If your dopamine levels are topped up by something exciting you encounter, you will want to do it more hence the hyperfixation and the hyperfocus.' - Peter Lindsayhall, Psychotherapist

The reasons for hyperfixation can be explained by looking at how the brain of an individual with ADHD works. Although someone with inattentive ADHD may struggle to focus on one thing on a regular basis, this can change when the subject is something they are intensely interested in. Some contributing factors leading to hyperfixation include: 

• The brain’s desire for a reward, and its dopamine levels, which can be dysregulated in those with ADHD. ADHD is thought to cause lower levels of dopamine than in neurotypical people, which can make switching between tasks more challenging. Also, unlike a neurotypical person, an individual with ADHD may not get regular rewards from finishing tasks due to their daily attentional issues, so when they are interested in a particular subject or task, this subject or task can become more compelling in an attempt to chase the eventual reward. 
• The brain’s desire for mentally stimulating tasks, rather than tasks it would consider ‘boring’. With more interesting and challenging tasks, those with ADHD may be drawn to the more thought-provoking task rather than simple tasks or responsibilities they ought to be addressing instead. Studies have found it may be necessary to find a match between a person's skill level and the level of challenge involved in a task to foster high levels of task-related attention, known as ‘flow state’. 
• Due to the emotional dysregulation often experienced by those with ADHD, they may unknowingly choose to manage stress by diving into a subject or task they enjoy as a form of escapism. 
• Having issues with impulse control. Those with ADHD may struggle to control their impulses in some situations due to an imbalance of dopamine and serotonin in the brain, meaning they are more likely to become distracted. This is even more pronounced when they are faced with a particularly interesting or appealing subject or activity.

What are some real-life examples of ADHD hyperfixation?

If you are unsure whether or not hyperfixation is a challenge for yourself or a loved one, it helps to understand how hyperfixation manifests in everyday life. Some examples of this in action include:

• Becoming deeply engaged in a hobby, such as a video game, reading, or a creative art project
• Losing track of time on a regular basis while doing a certain activity or hobby 
• Becoming intensely focused on a work task, sometimes to the detriment of one’s personal life
• Not easily being able to pull away from a current interest 
• Exhaustively learning about a particular subject, or researching seemingly random topics online for hours 
• Not being able to stop thinking about a particular subject or activity when not engaging with it  
• Becoming fixated on a particular celebrity
• Investing a lot of time and energy in a new hobby
• Forgetting to do self-care activities due to immersion in a hobby or task, such as forgetting to eat or drink 
• Unknowingly ignoring friends and family due to hyperfixation 
• Prioritising a current interest over everyday responsibilities 
• Obsessively watching a TV show or another form of media, and thinking about it intensely when not watching
• Thinking intensely about something that has happened, a conversation, or an encounter with someone 
• Not being able to stop thinking about a new love interest 

“I am an artist. I work in several mediums, but currently I take pottery classes. I will be working on a piece perfecting every last detail — intricate carving, trimming a fraction of a mm off a surface to make it perfect. The NEED to make it perfect is so strong I can’t stop it. My classmates will crank out several pieces in a day and I will work on one for weeks.”
– Linnea, US, via Additude Magazine

How can ADHD hyperfixation impact daily life?

Hyperfixation could have positive and negative impacts on everyday life, and both can lead to a risk of ADHD burnout. For this reason, even when you are hyperfixating on something productive and positive, you should learn to manage this ADHD symptom. 

Positive impacts of hyperfixation

• Achieving a ‘flow state’ while studying or working on certain projects to maximise productivity (the ‘flow state’ is a state of being full engaged in a task while displaying low levels of self-referential thinking, and potentially losing track of time – it is not known how this state can be purposefully accessed)
• Learning a lot about a specific subject to enhance your knowledge 
• Potentially developing skills more quickly than others 
• Grasping complex tasks more quickly than others 
• Unlocking levels of creativity for particular projects that you cannot in other areas
• Being recognised in your job for peak performance in certain areas 
• Creating enhanced social connections with others who have similar interests 
• Relieving stress when engrossed in an enjoyable subject 

Negative impacts of hyperfixation

• Becoming fixated on a damaging subject (for example, hyperfixating on gambling could cause financial problems)
• Missing deadlines for urgent tasks while focusing on non-urgent tasks 
• Relationships weakening due to being preoccupied with whatever you are hyperfixated on  
• Missing key events due to being engrossed in something else 
• Not paying enough attention to self-care activities and wellbeing 
• Not enough focus on your job or schoolwork due to an interest in other subjects, or in some cases, missing days at work or school
• Neglecting sleep in favour of staying awake to continue the hyperfixation 
• Difficulties with social interactions when the subject of your hyperfixation is not considered acceptable or is misunderstood 

When people experience ADHD hyperfixation, their interest can sometimes end just as suddenly as it began, so managing expectations around this is also important. For example, waiting a while before investing a lot of money in a new hobby, in case your interest quickly diminishes. Also, try not to feel unnecessarily guilty or upset with yourself if you give up on a new interest or hobby quickly; it is normal for interests to come in waves, and you do not need to force interest in a subject you no longer enjoy.  

How can I manage ADHD hyperfixation?

'ADHD stimulant medication is useful tool for managing hyperfixation. It may top up a persons dopamine to a normal level which helps them calm down and prevents them from being hyperfocused because they are not craving stimulation anymore.’ - Peter Lindsayhall, Psychotherapist

Developing strategies to balance intense interests with daily life is the key to ensuring a healthier, more sustainable approach to hyperfixations where they do not start to take over from other responsibilities in your life, or leave you feeling negative emotions due to the implications of ‘disappearing’ into a subject or activity. Some strategies that can be employed to manage other ADHD symptoms can also help when managing hyperfixation.

We will share how you can get professional support to help with hyperfixation symptoms, but here are some strategies to help you self-manage this:

Start with a question: Ask yourself, are you really hyperfixated on this subject, or are you only avoiding tasks you don’t want to do? By recognising the difference between boredom and genuine hyperfixation, it may be easier to manage.

Create a balanced routine: If you tend to become hyperfixated on more challenging subjects, it can help to ensure you are getting a mix of activities in your everyday routine to maintain a well-rounded lifestyle with variety that won’t lead you to hyperfixate on specific subjects instead of focusing on what is in front of you. This should help you manage low levels of motivation around everyday tasks that may get forgotten due to hyperfixation.

Manage your time: If time seems to slip away from you easily, try setting alarms and using timers to interrupt your hyperfixation at regular intervals and help you to return to pressing tasks.

Set a goal: As soon as you feel hyperfixation coming on, you don’t need to suppress it entirely. Instead, set a timer or an end goal so you always have a stopping point, and you can allow yourself to enjoy the hyperfixation without it interfering with other responsibilities.

Prioritise your wellbeing: If you tend to neglect self-care activities (like forgetting to shower while engrossed in a subject, or accidentally skipping lunch), try making a list of the things you often forget about when this is happening, and set specific reminders or other interruptions to ensure you never miss these important tasks.

Remember, interruptions are helpful: Many people become frustrated or upset when their hyperfixation is interrupted. If this applies to you, try to reframe how you think about interruptions. They can help you to stay on track with daily tasks, so remind yourself you can always return to the hyperfixation later after dealing with urgent tasks. Treat interruptions as an opportunity to build anticipation and look forward to diving into the subject or activity later instead.

Improve your general wellbeing and health: When we are tired or mentally exhausted, staying on task and achieving focus can be more difficult, and it may be easier to get distracted by hyperfixations. Ensure you get enough sleep, eat a healthy diet, get plenty of movement in your day and manage stress levels to keep your brain healthy and efficient. Between 25 and 50% of those with ADHD experience sleep problems, so if you suffer from insomnia remember this could be a factor in your hyperfixation, and a professional may be the best person to help you with this. 

Don’t be upset with yourself: Remember, everyone becomes fascinated by things now and then, and neurotypical people can become distracted too. There are just as many positives to hyperfixation as there are negatives, so try to keep this in mind and don’t allow negative feelings to arise when you catch yourself in a hyperfixation. If this is happening at work, it can be helpful to discuss how your colleagues and manager at work can support you in finding solutions. You can read more about how common this is in our review of workplace ADHD statistics in the UK.

Ask for support: Having support from a partner, family member, friend or colleague can help to provide necessary interruptions if you begin to engage in a hyperfixation. This is a helpful strategy if you live with someone, so explain how hyperfixation makes you feel, the positives and negatives it brings to your life, and how you would prefer to be interrupted if you start to hyperfixate.

Learn more about ADHD: By becoming more aware of your own brain, you can strengthen your ability to recognise symptoms like ADHD overstimulation, ADHD meltdowns, ADHD paralysis, or ADHD hyperfixation when they start happening, instead of going through it for hours before you realise. You can read more about ADHD on the Augmentive blog, or seek professional support to increase your knowledge of your ADHD symptoms with the help of a specialist. 

Where can I find support to help with ADHD hyperfixation? 

The above strategies could be utilised as helpful tools when you are struggling with hyperfixation, either in the moment or as a preventive measure. However, this is a challenge that could also benefit from the support of a professional with experience helping others to manage hyperfixation and other ADHD symptoms. 

You can make use of helpful resources from organisations like Mind.org.uk and the NHS, however many people with ADHD find NHS appointment waiting times are long and they prefer to access support sooner. If this is the case for you, you could choose to look into private options. At Augmentive, you can book a private ADHD assessment or a free 15 minute consultation to be matched with an appropriate therapist who can help you. 

We believe all advice and support for those with ADHD should be personalised to each individual’s situation, but ADHD treatment may involve a combination of ADHD medication and/or therapy options, like cognitive behavioural therapy (CBT). As well as other types of therapy, CBT may be used to help manage the intensity of hyperfixation when it arises, by providing specific strategies to help you harness the benefits of hyperfixation when needed, while managing its impact on your daily life. 

Managing hyperfixation is often part of the experience of living with ADHD, and you should never feel you need to do this alone. Speaking to a professional could help to improve your quality of life by optimising your productivity around the tasks you need to achieve, and managing your hyperfixations so they can be fully enjoyed at appropriate times without guilt or frustration. 

Whether you’re feeling off-kilter or want to shake up your routine, our state-of-the-art mental wellbeing platform gives you quick and seamless access to world-class support on your terms, from a private adult ADHD assessment to help finding an ADHD specialist near you to support you on your journey.

If you have a question about mental health, we’re here to assist on your journey. Our free 15 minute consultation can guide you to the most relevant specialists to answer your questions and discuss next steps.

DISCLAIMER: The content published by Augmentive is not designed to treat, diagnose, cure, or prevent any disease or condition. Always consult your GP or a qualified healthcare provider with any questions regarding a medical condition and before starting any therapy, diet, exercise, or any other health-related programme.