Rabbit Holes

Discovering Hyperfocus

I was diagnosed with ADHD in my early 40s. I’ve written about it before and it will come up over and again on this blog. After all, it is a big part of who I am. But my journey to discovering the different ways it showed up for me and how to lean into different symptoms and transform them into superpowers, this is only one of many posts about my ADHD journey.

This word wasn't in my vocabulary until my ADHD diagnosis. The first time I read about hyperfocus, it stood out like a neon sign, highlighting an experience I was intimately familiar with but had never been able to name. It was like a puzzle piece falling into place. For years, I’d find myself completely absorbed in a task. Hours could slip by unnoticed. I think it is a form of time blindness (which is another thing for another blog). Whether it was a work project, decorating a cake (that was a hobby back in the day), working on a jigsaw puzzle, or even binge-watching, my ability to tune out distractions and discomfort was both a gift and a curse. It wasn’t always helpful or productive, but it always felt... intense. I had no idea there was a word for it.

Seeing It Validates It

It’s interesting where validation for this comes up. As I've come to understand it more, I've started to recognize it in others. One of those moments came up recently while I was rewatching Season 33 (?) of “The Amazing Race.” There was a contestant who frequently talked about his ADHD and how it helped him complete tasks efficiently. I vividly remember an episode where his ability to focus on different details during a particular Detour allowed his team to finish first. Seeing someone else describe and utilize hyperfocus so effectively felt very validating.

It wasn't as if I didn't know about hyperfocus, but it isn't always something you notice you are doing in the moment. When you come out of it, there’s often a twinge of frustration or guilt – realizing you went down another rabbit hole and lost track of what else needed your attention. Even when the results are positive (I finally finished that presentation), there is usually a cost (I missed a deadline on another project or forgot to do something). So, hearing him talk about his experience was a nice reminder that hyperfocus can be a gift. Sure, it could lead me down some weird rabbit holes, but it also gave me the ability to zone in and get things done when it mattered most.

Making It Work

For years, I’d been so hard on myself, thinking I wasn’t managing my time well or that I lacked discipline. Now I see it differently. Hyperfocus isn’t a flaw—it’s just part of how my brain works. I've come to see that, when managed, it can be something of a superpower.

That mindset shift helped me stop fighting it and start figuring out how to use it. Over time, I’ve found a few things that work for me:

• Timers can be a lifeline: They remind me to step back, breathe, and avoid losing an entire day to one thing (or an entire season of a Netflix series 🤦🏽‍♀️).

• Prioritizing is key: If I’m going to hyperfocus, I’d rather channel that energy into something meaningful. Knowing my priorities helps me stay on track.

• Permission to pause: I've started building in moments where it's okay not to finish something—just putting a pin in it without guilt has been powerful. This also gives me permission to not do something else, which stops the negative talk before it starts.

• Creating the right environment: Noise-canceling headphones, a clean desk, and breaking tasks into smaller pieces have all been lifesavers.

It’s still a work in progress, but these little changes have made a huge difference. And I'm always looking for other ideas. Because, depending on the day, sometimes these strategies work well. Other times, not so much.

Starting with Notice

The most important thing I’ve learned is this: you can’t change what you don’t notice. That’s where the mantra Start with Notice comes in. It’s become my go-to reminder to check in with myself.

When I notice I’m sinking into hyperfocus, I ask myself a couple of questions:

Is this helping me right now?

Do I need to step back or keep going?

Can I afford to go with the flow?

Sometimes, the answer is to lean in and ride the wave. Other times, it’s a sign I need to pause and redirect. How do you do that? That's a conversation for another blog, but I'll give you a hint: mindfulness. Either way, noticing is the first step.

What used to feel like an invisible rabbit hole now feels like a tool I can manage. It’s helped me find a balance so hyperfocus can work for me instead of against me.

If you’ve experienced hyperfocus, you’re not alone. It’s not always easy to manage, but with a little self-awareness and a lot of self-compassion, it can become one of your greatest strengths.