Stress and hyperfocus interact in different ways, depending on the individual and the situation. The relationship between them can be complex and multifaceted. And it depends on a range of individual and environmental factors, including neurodevelopmental differences. But first, let’s be clear what we mean by hyperfocus.
What is hyperfocus?
Hyperfocus is a state of intense concentration and absorption in a particular task or activity. Someone in a state of hyperfocus is fully engaged, sometimes to the point of losing track of time or neglecting other responsibilities. It can occur with certain neurological conditions, such as ADHD or being on the autistic spectrum. But it can also develop in anyone under the right conditions. Note also, hyperfocus can sometimes look similar to the intensity that can go with compulsive or addictive behaviour. We should distinguish between them.
Hyperfocus can be a positive experience when it leads to increased productivity and a sense of accomplishment. But it can also play out negatively if it leads to the neglect of other important aspects of our life.
Stress causing hyperfocus
Stress is not automatically bad. It can lead us to work in a more focussed way that helps us complete tasks and achieve goals on time. But high levels of stress can make us feel overwhelmed and scattered, where we have more things to cope with than we can focus on at once. Our attention is so diluted that we are not focusing on anything closely enough to make progress with it. This leads to the feeling of being overwhelmed. And then also to the anxious thought “I am not coping”, which adds further to the stress.
Those conditions can lead to the brain to move into hyperfocus as a coping mechanism. It zeroes in on one task or activity as a way to block out distractions and reduce anxiety. This can result in a state of hyperfocus, where we become deeply absorbed in the task at hand and lose track of time. As mentioned above, this can be a positive experience. And where the task focussed on is enjoyable or rewarding, this is likely to sustain the hyperfocus for longer.
Hyperfocus causing stress
On the other hand, hyperfocus can have downsides which may themselves contribute to stress in some cases. If we become highly absorbed in one task, we may neglect our self-care, even basics such as eating and hydrating. And if we fail to take enough breaks, we can become physically and mentally exhausted. Moreover, if we are someone who often struggles to focus, we may be reluctant to let this hyperfocus end. This exacerbates the problem of not taking breaks. Repeated periods of hyperfocus may also lead to the neglect of other responsibilities or social relationships.
All of this together can lead to increased stress levels over time, as we find it harder to function. We see our productivity drop and are at higher risk of burnout. If it stress that caused the hyperfocus in the first place, they each contribute to the other in an unhelpful way. We are in a potentially destructive loop.
Hyperfocus and ADHD
In people with ADHD, stress can often worsen the symptoms of being easily distracted, being hyperactive and impulsive behaviour. They may experience difficulty in sustaining attention on any one thing and switch between tasks more rapidly. However, people with ADHD, just as those without it, may experience hyperfocus in certain situations or with specific tasks, particularly if they are highly stimulating or rewarding.
This seems paradoxical, because an individual may struggle to concentrate in many situations but become completely absorbed in others. An easier way to understand this is to think of people with ADHD as having a dysregulated attention. But even this isn’t the complete answer. People with ADHD sometimes report using hyperfocus deliberately as a way to get long or boring tasks done.
Others say they feel this is more to do with being on the autistic spectrum as well and that it is hard to know which is which. As always, it is important to realise that neurodevelopmental differences are very individual. Nonetheless, the risks of sustaining this hyperfocus are broadly the same.
Ways of coping with hyperfocus
Though not bad in itself, monitoring your hyperfocus is often a useful signal for what else is happening. For example, at a basic level, if you notice it results in becoming overtired, then you may be better to schedule breaks and set maximum times for work. You will then need to train yourself to stick to them firmly, even when you are feeling ‘in the zone’. If that is particularly hard, you may need to ask someone to help by holding you accountable.
Beyond that, you may need to consider what is contributing to hyperfocus and how it interacts with stress, anxiety or ADHD. In therapy, I also work with clients on what is underlying the stress and anxiety. It is important to understand and work on what causes these and not simply manage them.
Conclusion
In conclusion, hyperfocus can often feel good and help you get things done. However, it is usually wise not to ignore hyperfocus until either you’re happy it serves you well or have learnt to manage its pitfalls.