As we explored the ADHD symptom of hyperfocus in one of our recent coaching sessions, Angel lamented that for her hyperfocus on a task doesn’t consistently result in productivity. She often experiences hyperfocus without the effect of moving forward. She says “It feels like I’m getting stuck just looking and thinking but not doing. I’m there. I’m giving it all my attention. But I’m not doing anything meaningful to accomplish something I want to get done.” 

Hyperfocus involves intense concentration on a specific task to the exclusion of everything else. Unfortunately, intense attention isn’t always enough to generate productive action. The focus itself is so intense that it excludes input and flexible thinking that will move us forward. 

What’s missing in the experience of hyperfocus? We’re missing the element of being energized by what we’re working on. We might be hyper focused on something that feels so overwhelming it shuts down action or on something that feels so simple it fails to get us moving.

What we need to find is the state of being that psychologist Mihály Csíkszentmihályind calls “flow.” Flow is a state of optimal experience where individuals are fully immersed and energized in an activity, often losing track of time. While hyperfocus is more spontaneous and can be challenging to control, flow is typically achieved through a balance of challenge and skill.

Five Steps to Move from Hyperfocus to Flow

1. Set Clear Goals

Clearly define the goals of the task during hyperfocus to provide a sense of direction. In this step, you are planning and defining your outcomes. Doing this will aid you in both being productive and identifying the evidence for your productivity. Setting goals in advance will also give you a guide to know when you have completed your work.

2. Seek Immediate Feedback

Ensure you receive feedback about your progress in real-time to adjust and refine your efforts. This could be achieved by recruiting an accountability partner or a body double who can share observations with you. It can also be achieved by referring to your goals to assess how your realtime efforts are contributing to your defined outcomes.

3. Create Balanced Challenge 

Modify the task to match your skill level. Adjust difficulty to keep it challenging but not overwhelming. The key here is to be like Goldilocks: not too much, not too little, just right. When creating balanced challenge for yourself, watch out for the pitfalls of trying to live up to “shoulds” and trying to do it like you believe everyone around you is doing it. Be true to who you are and where your skills lie when creating that balanced challenge.

4. Eliminate Distractions 

Create an environment that minimizes external interruptions to maintain focus. This can be things like hanging a DO NOT DISTURB sign on your office door and closing it, putting your phone somewhere out of reach, or tidying your workspace before starting. Another good idea is to gather all of your needed materials and supplies in advance to avoid breaking your concentration and opening yourself to distractions as you go in search of things.

5. Ensure Task Engagement 

Stay fully engaged in the task by ensuring it aligns with your interests and passions. The greater your interest in a task, the easier it is to enter a flow state. Again, this comes down to knowing and accepting yourself and how you operate best, regardless of “shoulds” or how you think you compare to others.

Take the challenge. Try using these steps to channel hyperfocus into a more structured and enjoyable flow experience.