You might have heard of the term ‘hyperfocus’ in reference to productivity – but what does it really mean, and are you using the term in the correct way?
If you’re using hyperfocus as a synonym for “deep state of concentration”, you might want to rethink your lexicon, as hyperfocus, in reality, can result in poor productivity in some cases, and there’s a strong connection between hyperfocus and ADHD.
Hyperfocus and ADHD: What’s the link?
Attention deficit hyperactivity disorder (ADHD) diagnoses in adults have seen a significant rise in recent years. According to The Chelsea Psychology Clinic, enquiries for adult ADHD assessments have surged by 50% over the past year, and it’s estimated that 2.6 million people in England have ADHD.
This neurodevelopmental condition typically begins in childhood but may be diagnosed much later, sometimes in adulthood. It’s characterised by patterns of inattention, hyperactivity, and impulsivity. Although we all experience these behaviours occasionally, the difference for those with ADHD is that these traits are more frequent or severe.
One common behaviour associated with ADHD is hyperfocus. Although ADHD is generally characterised by inattention, hyperfocus is the exact opposite—a state of intense concentration or fixation on a specific activity to the exclusion of everything else. In hyperfocus, everything else seemingly disappears, and the only thing that exists is the task at hand. This state can be beneficial for productivity on certain tasks but can also lead to neglect of other important areas, such as forgetting to eat, sleep, or meet deadlines.
Although hyperfocus is typically linked to ADHD, it is not exclusive to those with the condition. Neurotypical individuals may experience hyperfocus from time to time, particularly when they find something especially interesting or engaging. However, hyperfocus can also become a challenge, especially when it leads to procrastination on more urgent tasks.
While hyperfocus can sometimes seem like a productivity hack, it often has the opposite effect. For instance, you might hyperfocus on an enjoyable task, like cleaning the house, only to realise that time has flown by and you’ve missed a deadline. This is where it’s essential to distinguish between hyperfocus and a “flow state.” The two states might sound similar, but they differ significantly in their impact on productivity.
What is a flow state?
Unlike hyperfocus, which can feel involuntary and may lead to neglect of other responsibilities, flow states are intentional and lead to high productivity and satisfaction. In a flow state, there’s a balance of challenge and skill. Flow happens when the task is engaging enough to keep your interest but not so hard that it becomes frustrating. You work at your peak without consciously trying, and the process feels almost automatic.
Achieving a flow state can be a game-changer for productivity. You may find yourself working for hours without feeling drained, and at the end of the day, you’ll have a sense of accomplishment. So, how can you tap into a flow state more often?
6 Tips for achieving a flow state
1. Eliminate distractions
Distractions are the enemy of flow. To get into a flow state, create an environment where distractions are minimised or eliminated. This might mean turning off notifications on your phone, computer, or smartwatch, or even moving them to a different room. You can also use “Do Not Disturb” modes or apps like Cold Turkey to block interruptions.
Creating a dedicated workspace is also crucial. Whether you’re at home or in the office, ensure your space is free from clutter and unrelated stimuli. If you’re easily distracted, even shutting the blinds might help to prevent procrastination.
2. Use time-blocking techniques
Allocating specific periods of time for deep work can help you focus. Let people know when you’ll be unavailable during these windows by blocking out time in a shared calendar or simply informing colleagues or family.
Noise can also disrupt your focus, so consider using noise-cancelling devices like headphones or earplugs. Some, like Loop earplugs, filter out ambient noise but still allow you to hear louder, important sounds, making them ideal for both safety and concentration.
3. Find your optimal time and rhythm
Everyone has certain times of day when they’re more focused and energetic. Flow is easier to achieve when you’re working during your peak cognitive hours. Track your energy levels throughout the day to identify when you’re most alert. This will help you schedule deep work during times when you’re naturally more focused.
The Pomodoro Technique—working for 25 minutes followed by a 5-minute break—can also help maintain focus without burning out.
4. Incorporate rituals
Developing pre-work rituals can signal to your brain that it’s time to focus. These routines should be enjoyable and help set the stage for productivity. For example, making a coffee or lighting a candle before starting work can trigger a productive mindset. Whether it’s the smell of coffee in the morning or ambient lighting at night, rituals can make the workday more enjoyable and help ease you into a flow state.
5. Align tasks with intrinsic motivation
Intrinsic motivation—doing something because you genuinely enjoy it—can significantly boost your ability to enter a flow state. If you find a task monotonous, try pairing it with something that brings you joy. For example, listening to a podcast while doing a tedious task can make it more bearable and help the time pass quickly.
Breaking tasks into smaller, achievable goals can also help keep you motivated. This strategy is particularly effective for larger projects or when you need to tackle something that feels overwhelming.
6. Celebrate your achievements
Once you’ve hit your goals, it’s important to reward yourself. Try rewarding yourself by watching your favourite show, going out for dinner, or simply relaxing – having something to look forward to can motivate you to stay in a flow state. This reward system can help you remain focused and productive, knowing that there’s a treat waiting at the end of your efforts.
Hyperfocus vs flow state: which is better for productivity?
While hyperfocus can lead to intense bursts of concentration, it often comes at the cost of other important tasks or responsibilities. Flow states, on the other hand, are more balanced and intentional, making them a more sustainable way to boost productivity. However, sometimes you can’t help drifting into hyperfocus – especially if you have ADHD.
For those who do have ADHD, hyperfocus can sometimes lead to “time blindness,” where hours pass without realising it. Strategies like setting timers, using app blockers, or asking others for reminders can help manage hyperfocus and prevent it from negatively impacting your life.
Flow states are ultimately more conducive to long-term productivity, as they allow you to remain focused without the downsides of hyperfocus. With the right strategies in place, you can tap into this productive state more often and make the most of your time.
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