When people hear I have hyper-focus, their reactions are usually along the lines of: “Wow, that must be amazing! I wish I could concentrate like that.”
But here’s the thing no one tells you: hyper-focus is less of a superpower and more like being stuck in a trance you didn’t ask for. It’s the feeling of your brain hijacking your day, dragging you down a rabbit hole, and refusing to let go.
What Hyper-Focus Feels Like
Imagine you’re scrolling through social media when a random video about medieval swords catches your attention. An hour later, you’ve bookmarked seven articles, ordered a book on blacksmithing, and are halfway through designing your own replica sword.
Meanwhile, your laundry sits unfolded, your emails go unanswered, and the sandwich you started making is still sitting on the counter. That’s hyper-focus.
The Good, the Bad, and the Ugly
- The Good:
- When directed toward something useful—like work or a creative project—hyper-focus can make me feel like a productivity superhero.
- It’s the reason I can spend hours perfecting an article, learning a new skill, or solving a tricky problem.
- The Bad:
- Hyper-focus doesn’t discriminate. It doesn’t care if I’m working on something important or doomscrolling TikTok.
- It makes it hard to shift gears, even when I want to stop.
- The Ugly:
- When I’m hyper-focused, everything else falls by the wayside: meals, sleep, hygiene, relationships.
- It often leads to burnout because I’ll push myself for hours without realizing how much energy I’m burning.
A Memory of Hyper-Focus Gone Wrong
A few months ago, I decided to “quickly” organize my bookshelf. What started as a five-minute task spiraled into an eight-hour project that included:
- Sorting books by color, then by genre, then by size.
- Googling obscure book covers to see if I could find replacements for the ones I didn’t like.
- Falling down a rabbit hole of Goodreads reviews for a book I hadn’t even read yet.
By the time I looked up, it was 2 a.m., my back ached, and I had forgotten to eat dinner. My bookshelf looked amazing, but I paid for it with an entire day’s worth of productivity—and a massive headache.
Why Hyper-Focus Happens
Hyper-focus is often linked to the brain’s reward system. For autistic people, it can be triggered by:
- Special Interests: Topics or hobbies that light up my brain like a Christmas tree.
- Stress: Sometimes, hyper-focus is a coping mechanism to avoid overwhelming emotions or situations.
- Routine Disruption: Starting a task without clear boundaries can make it hard to stop.
How I Manage Hyper-Focus
- Set Timers: Alarms help me break out of the trance and reassess my priorities.
- Use a Task List: Keeping a visual reminder of what I need to accomplish keeps me grounded.
- Build in Breaks: I schedule regular pauses to check in with myself and make sure I’m not spiraling.
- Ask for Help: Sometimes, I need someone to gently remind me to take a break or shift focus.
The Flip Side of Hyper-Focus
For all its challenges, hyper-focus can also be a gift. It’s why I can spend hours writing, learning, or creating without getting bored. It’s what helps me dive deep into topics and emerge with knowledge or skills that feel like treasure.
But like any superpower, it needs to be wielded carefully.
What I Wish People Knew
- It’s Not Always Fun: Hyper-focus might look productive, but it often feels like being stuck on a runaway train.
- It’s Not a Choice: I can’t turn hyper-focus on and off at will—it’s as unpredictable as the weather.
- Support Helps: Gentle reminders and understanding go a long way in helping me navigate this tricky trait.
Quotes That Resonate
- “Focus is a matter of deciding what things you’re not going to do.” —John Carmack
- “What consumes your mind controls your life.”
These remind me to stay mindful of where my focus goes—and to reclaim it when I can.
What Hyper-Focus Taught Me
It’s taught me the importance of balance, boundaries, and forgiveness. I’ve learned that it’s okay to let go of perfection, to ask for help, and to laugh at the chaos hyper-focus sometimes leaves in its wake.
FAQ
Q: Can you control when hyper-focus happens?
A: Not entirely. I can sometimes redirect it to something productive, but I can’t summon it on command.
Q: Is hyper-focus the same as being “in the zone”?
A: Not quite. “In the zone” feels intentional and controlled. Hyper-focus feels like being sucked into a black hole.
Q: How can I help someone who’s hyper-focused?
A: Gently check in with them and offer reminders to take breaks or shift focus.
Final Thoughts
Hyper-focus isn’t a superpower I asked for, but it’s one I’m learning to work with. It’s part of who I am—messy, intense, and occasionally brilliant.
If you’re someone who experiences hyper-focus, know this: you’re not broken. You’re just wired differently. And while it might feel overwhelming at times, it’s also a reminder of the incredible depths your mind can reach.
And if you need me, you’ll find me here—probably reorganizing my bookshelf for the third time this month, lost in the wonderful, exhausting world of hyper-focus.
