ADHD Hyperfocus is not a cutesie superpower. It can be a destructive experience.
Here are some strategies and Accommodations you can experiment with to help managing your ADHD hyperfocus:
- “Body Doubling” with Reverse Accountability
Instead of just having someone present to keep you on task, have them intentionally check in at a set time to pull you out of hyperfocus (e.g. “I’ll come back in 45 minutes to make sure you stop.”).
My Experience: This doesn’t work – at least, not with my partner. Maybe it would work with a colleague, because I’d be less likely to angrily snap at them, but I’m not 100% sure on that. When I’ve asked my partner to be this person, I just get very, very angry and annoyed — even though I know I may have literally asked the person to do this for me. - Sensory Disruptor
Combine the above strategy with a sensory disruptor. Experiment with a change in temperature (they could hand you an ice cube) or physical sensation (shoulder massage?). - Prep-Planned “Exit Ramps”
Before starting a hyperfocus-prone task, write down how long you intend to work and what you’ll do after work to transition smoothly (e.g. “At 3:30, I will stop and make a cup of tea.”).
My experience: This ADHD strategy works best when paired with a timer (even one set in a different space if I’m home alone) and a pleasurable, even if brief, task – like a tasty beverage or snack. - “Permission to Pause” Method
Instead of forcing yourself to stop cold turkey, set a small “check-in” point to reassess when to continue or transition (e.g. “I’ll work for 30 more minutes, then decide if I need a break.”).
My experience: I have success with this when I have a neon sticky note in front of me that says, “Self-Care is going to the bathroom.” It reminds me to honor what my body needs instead of ignoring my body. Self-care is respecting my body enough to stop and go to the bathroom (or get a drink of water or move my body or get some sleep). - “Task Transition Tethers”
Before stopping, write down exactly where you left off so it’s easier to resume later without overcompensation (e.g. “Next step: Finish paragraph on topic X”).
My experience: I sometimes refuse to stop because I fear losing the flow and know that sometimes it can take a lot of energy to get back to where I’ve left off. Taking a few minutes to write a note has helped serve a couple purposes: it really does help get back into the task faster and the act of writing this down is a different task than the hyperfocus, making it easier to transition from that task of writing a note to an entirely new activity. - Personal Sound Cues for Mental Shifts
Use a specific song, playlist, or sound (like a kitchen timer or even your own recorded voice saying, “Time to switch!”) to signal a break before getting too deep into hyperfocus.
My experience: This strategy makes me think of how, as a parent, we give our kids multiple countdowns to help them transition. What a fabulous way to address the time blindness. I love the idea of using sound and music, especially if you respond to sound and music naturally. - “Preloaded Escape Plan”
Before diving into a hyperfocus-prone task, set a future commitment that requires you to leave (e.g. scheduling a casual call with a friend). Knowing you must step away reduces the likelihood of getting stuck.
My experience: I could see how this strategy would work especially well for those who are Obligers. - “Reverse To-Do List” to Make Stopping Easier
Write down what you’ve accomplished before stopping to close the mental loop (e.g. “I researched three sources and wrote two paragraphs.”). This can help prevent the ADHD urge to “just do one more thing” before stopping. - Use “Interruption Anchors” (Deliberate Unfinished Tasks)
Before hyperfocusing, start but don’t finish a secondary tasks (e.g. open an email but don’t send it). The unfinished tasks will create mental tension, making it easier to break out of hyperfocus when you see it. - “Time Warm Snapback”
If you realize you’ve been hyperfocused for too long, instead of feeling guilty or overwhelmed, immediately do a fast grounding exercise:
5-4-3-2-1 (Name 5 things you see, 4 things you hear, 3 you touch, 2 you smell, 1 you taste).
Claps or loud self-talk reset (“Okay, what time is it? What was I supposed to be doing?”).
This can help reorient you quickly without spiraling into frustration. - “Opposite Sensory Reset” for Quick Recover
If your hyperfocus was mentally intense, do something physical (walk, shake out limbs).
If it was physically draining, do something mentally light (listen to a song, doodle).
This can help your brain shift gears faster. - Hyperfocus Safe Mode” for Harm Reduction
If you know you’re about to hyperfocus, set up a guardrails before starting:
Put water and snacks nearby
Set a “stop-check” reminder
Tell someone you’re starting so they can check in
This can keep you from forgetting basic needs during long focus sessions.