Adults with ADD are both blessed and cursed with the
ability to hyperfocus.
Hyperfocus is a unique ability that we have to focus
so intensely that the rest of the world temporarily
disappears. It's the the opposite of boredom. Instead of
having difficulty concentrating or getting started, the
hyperfocused ADDer has trouble shifting focus away from the
interesting subject at hand.
Hyperfocus can be a really good thing. If you're highly
interested in what you're concentrating on, then the
ability to hyperfocus is an asset. It can help you get
through a difficult task, like a report for work or a
household problem that needs to be fixed. It can also help
tremendously during creative periods in which your juices
are flowing and you're having fun writing, painting,
crafting, or expressing yourself in an artistic outlet.
This positive hyperfocus is what I call being in the flow.
You enjoy what you're doing--whether it's work,
problem-solving, or being creative. You're productive and
you enjoy not only what you're doing, but also the fact
that you're making progress. Your thoughts and actions are
flowing.
However, hyperfocus can also be a bad thing. Adults with
ADD often go into hyperfocus mode when a stressful problem
or situation presents itself, and the inability to tear
yourself away results in more stress. This can happen when
writing a paper for school, trying to solve a problem at
work, attempting to fix a broken gadget, or even surfing
the Internet.
Negative hyperfocus is what I call being in the stick. It's
really about an inability to shift focus, and the
frustration that results. You want to finish a task or make
progress but your frustration in the situation has you
feeling unable to move on. You become determined to do what
you set out to do at any cost. (Perfectionism often causes
negative hyperfocus.)
In this state, you keep telling yourself, "Just two more
minutes. I've got to get this." But it's never just two
more minutes. Your thoughts and actions are stuck. You
don't feel good about making progress. You feel compelled
to finish what you set out to do at all costs--including
losing sleep, skipping meals, and compromising your mental
health.
In short, positive hyperfocus feels good and makes you
happy. Negative hyperfocus feels bad and makes you stressed.
Negative hyperfocus is very difficult to break out of. It
takes a lot of awareness and a healthy dose of
rationalizing self-talk. Forcing yourself (yes, forcing
yourself) to get unstuck by stopping and de-stressing is
essential to breaking the pattern.
It helps to remember that in that stressed out and frantic
state, the things you actually accomplish are often
inferior to what you would accomplish in a relaxed state.
Operating from a calm and centered place is sure to produce
better results than operating from a stressed and frantic
place.
So the next time you find yourself hyperfocusing, stop and
check in with yourself to determine if you're fantastically
flowing, or stressfully sticking.
Ask yourself: Do I feel good about what I'm accomplishing,
or am I just stressed out? If the answer is "I'm just
stressed," then take a step to break the pattern. Walk away.
----------------------------------------------------
Jennifer Koretsky is the Founder of the ADD Management
Group, Inc. and the author of the new book Odd One Out: The
Maverick's Guide to Adult ADD. Jennifer and her team work
with ADD adults who are overwhelmed with everyday life in
order to help them simplify, focus, and succeed. For free
resources and information on adult ADD, visit
http://www.ADDmanagement.com .
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