Balancing Healthy Focus Habits

What is hyperfocus? If you’ve ever heard the term hyperfixation in relation to Autism or ADHD, hyperfocus is a generalized term which covers a similar - yet more specific - issue. Being hyperfocused means you have entered a state of intense and prolonged concentration. Hyperfocus can be thought of as a part of hyperfixation, but you do not need to be hyperfixated on something to be hyperfocused on it. Some similar terms/words with comparable meanings: stuck focus, absorption (when referring to a task), flow state, and deep work. 

Unfortunately, hyperfocus is still too general a term (often equated with hyperfixation) and lacks a fixed definition in clinical research. While being hyperfocused is most often mentioned in conjunction with clinical diagnoses, we as a society must acknowledge how hyperfocus can also be part of the lives of neurotypical individuals. It is still being researched as an important part of human cognition and neural functioning, but that doesn’t mean some relevant conclusions haven’t been reached. Some facets associated with hyperfocus have been proposed in modern research and are listed below.

Criteria for identifying hyperfocus:

1. The task at hand has to be engaging to the person who is focusing on it (i.e. fun, interesting, important, etc.).

2. Hyperfocus must involve an intense state of sustained and/or selective attention.

3. When engaged in hyperfocus, individuals have a diminished perception of non-task-relevant stimuli. 

4. During a hyperfocused state, performance and/or output improves in some way.

While hyperfocus can certainly be good - as it is generally associated with increased quality of performance or quantity of understanding - sometimes you might also need to take a step back. The intense nature of being hyper-focused on a task or activity means that your attention towards other important parts of your day, work, school, or life could be diminished. For example, what if you are hyper-focused on a series of video games you love? If you lock yourself in your room doing that, it will take away time you could be spending with family and friends. Ultimately, focusing “too hard” can end up as a huge time sink, and might end up being something you look back and wish was different. Spending too much time hyper-focused on one thing can also create redundancy, brain fog, and even disinterest in the subject altogether!

If you are hyperfocusing on something such as schoolwork or a project, make sure you snap out of it to conduct self-care routinely. Taking a break to have a small snack, get some sunshine, or stretch your muscles can mean the difference between a foggy brain and a clear head! One great way to keep yourself in check if you know you are prone to long hyperfocus sessions is the “Pomodoro Method”. Pomodoro sessions work with the use of timers, meaning anyone with an electronic device can try it. If you feel yourself going into a focused flow state, start a 25-minute timer. When that finishes, take a break for 5 minutes (again, using a timer to track). It is generally expected that you repeat this four times and then take a longer break of about 30 minutes, but this can be varied to your preference and ability. Keeping to strict timelines and having something like an alarm to interrupt your focus acts as a consistent reminder that can help you build healthier focus habits.

Though Pomodoro sessions are one of many ways people have found to improve healthy focus and/or study habits, don’t lose hope if it doesn’t end up working out. This is just one of several similar methods people have developed to schedule their lives around various fixations or focuses that may otherwise monopolize their time. You can change it up to better suit you, or find a different idea online! Either way, I hope this idea helps anyone looking to rewire their brain and focus better.

Ashinoff, B. K., & Abu-Akel, A. (2021). Hyperfocus: the forgotten frontier of attention. Psychological research, 85(1), 1–19. https://doi.org/10.1007/s00426-019-01245-8