You know the drill: You sit down to answer one email… and 6 hours later, you’ve redesigned your entire website but forgot to eat, stretch, or respond to the actual email.
So how do you harness hyperfocus instead of getting lost in it?
Use it intentionally.
Instead of waiting for hyperfocus to hijack your day, decide when to use it.
🔵Block out time for deep work and set a clear goal.
🔵Set external stops. Timers, alarms, or even a “body double” (someone checking in) can help pull you out before you go too deep.
🔵Keep a “Pause & Park” list. When new ideas hit mid-task, jot them down instead of chasing them down rabbit holes. You’ll get back to them later. (Promise.)
🔵Build in breaks. Hyperfocus is a sprint, not a marathon. Snack, stretch, hydrate—your brain will thank you. Set reminders.
🔵Work with your energy, not against it. Some tasks never trigger hyperfocus.
That’s okay—batch the boring stuff, outsource, or pair it with something fun.
ADHD brains aren’t broken—they just work differently. The trick is learning to ride the wave instead of getting wiped out by it.
What’s your best hyperfocus hack? Drop it in the comments!
