This post was updated in February 2025 to include information from the now-archived post “Hyperfixation and Executive Functioning: Balancing Intense Interests with Productivity” by Amy Sippl.
Have you ever been so engrossed in a task that you forgot to eat? Or so absorbed in a new hobby that you accidentally pulled an all-nighter?
If you answered yes, you may have experienced the phenomenon of hyperfixations and ADHD.
For neurodivergent individuals, hyperfixation can come in many forms. One moment, you’re a productivity wizard, capable of long stints of intense concentration. The next, you’re wondering why you can’t start your taxes because you’ve lost track of time watching every single video ever posted by a YouTuber who specializes in opening plastic egg toys.
For these reasons, hyperfixation has a complex relationship with other behaviors tied to executive functioning, like planning and time management.
In the guide below, we’ll unpack the relationship between hyperfixation and executive functioning, including current research and how these two concepts can help and hinder each other. We’ll also explore the differences between hyperfocus and hyperfixation as a symptom of ADHD, and what you can do if you experience hyperfixation on a regular basis.
What is Hyperfixation?
Before we clarify the important connections between hyperfixations and ADHD, or more broadly, with executive functioning, let’s first define what hyperfixation is and how it can impact neurodivergent individuals.
Hyperfixation refers to an intense and absorbing focus on a specific task, activity, or subject. It’s characterized by a profound sense of engagement to the point of excluding all other concerns.
Although often observed as a classic symptom of the ADHD brain, it can impact many forms of neurodivergence and affects anyone who experiences a deep connection with a particular interest or a specific topic.
It’s not all bad news. Hyperfixation enables individuals to achieve remarkable knowledge and expertise in their area of interest.
That said, it can also create major challenges when it impedes daily responsibilities and overall well-being. If you prioritize one particular activity over anything else, even self-care, you’re bound to overlook important tasks (perhaps even as important as eating or bathing).
Because of this, understanding hyper fixation is crucial for leveraging its benefits while managing its potential to disrupt executive functioning and independent living.
What is the Difference Between Hyperfixation and Hyperfocus?
To the casual observer, hyperfixation and hyperfocus may seem like the same phenomenon: both involve an intense and prolonged interest in a particular subject. In fact, there are countless blogs and social media posts that use the two interchangeably.
Yet research suggests that that may not always be an accurate reflection of what neurodivergent individuals actually experience.
What Does Hyperfocus Look Like?
In A Snapshot Into ADHD: The Impact of Hyperfixations and Hyperfocus from Adolescence to Adulthood (2022), the authors write that hyperfocus involves intense, short-term, and sustained concentration on tasks.
People who are able to focus deeply and persistently in this way are often successful in fields that require sustained mental effort, such as academics or creative endeavors.
What Does Hyperfixation Look Like?
Hyperfixation is often confused with hyperfocus.
Hyperfixation is characterized by an obsessive preoccupation, often short-lived, with a particular person, object, or activity. People with hyperfixation often fixate on trivial or even imaginary things, and they may become so focused on their obsession that they neglect their own health and well-being.
It can manifest in several ways, such as becoming preoccupied with a particular TV show, toy, or video game. Or a person may fixate on a hobby or interest to the exclusion of all else.
As with hyperfocus, the obsessions can be both positive and negative; for example, a person with hyperfixation may be excessively obsessed with cleanliness or they may have an unhealthy fixation on someone they consider to be their enemy.
Traits of hyperfixation include excessive daydreaming, difficulty concentrating on other tasks, irritability, and problems sleeping. If left untreated, hyperfixation can lead to anxiety, depression, and social isolation.
Hyperfixation may also resemble special interests in autism, but with a shorter duration and broader scope. While special interests in autism can last years or a lifetime, hyperfixations are temporary, and individual experiences vary widely.
If you suspect that you or someone you know is experiencing hyperfixation, or perhaps even hyperfocus, it’s important to seek professional help. A mental health professional can assess the situation and provide guidance on how to deal with it in a healthy way.
What Mental Health Conditions are Related to Hyperfixation?
While hyperfixation can occur in people of all ages, it is most commonly seen in children and adolescents.
Although hyperfixation is not a diagnosable mental health condition, it can be a characteristic of several different disorders, including autism spectrum disorder, attention deficit hyperactivity disorder, and obsessive-compulsive disorder.
In some cases, hyperfixation can also be a sign of an impending mental health crisis. If someone you know seems fixated on a particular subject to the exclusion of all else, it is important to seek professional help.
A mental health professional can assess the severity of the fixation and determine whether it is indicative of a larger problem.
The Science Behind Hyperfixation and Executive Functioning
Research findings and theoretical explorations paint a complex picture of hyperfixation, neurodivergence, and executive functioning.
When Hyperfixations and ADHD Has An Upside
On one hand, the intense focus associated with hyperfixation can support executive functioning to achieve deep, sustained attention and detailed work on specific interests.
We spend a great deal of time working with coaching clients on learning attentional control strategies and attention to detail. Plenty of YouTube videos are dedicated to helping neurodivergent learners harness “flow” and take advantage of the unique experience of hyperfixation.
The capacity to intensely focus on a topic or concept, to learn and maintain in-depth knowledge and experience is one aspect of the neurodivergent experience that can be used to build skills at school, in the workplace, and social connections with others.
When Hyperfixation Has A Downside
Like many behaviors associated with ADHD and neurodiversity, hyperfixation is not necessarily good or bad but instead, exists on a spectrum. It can sometimes be helpful and sometimes be harmful.
Negative Impacts on EF Skills
Some studies show that this same intense focus (that can at times be beneficial) can also have negative impacts. It can, in some cases, limit areas of executive functioning like cognitive flexibility and task switching.
And some cases, when hyperfixations are interrupted, or an individual cannot engage in them, they may encounter issues with emotional control.
Research is fairly conclusive that there is a strong link between the experience of hyperfixation and hyperfocus in individuals who report greater impacts of their neurodivergence. Hyperfixation may be closely related to ADHD in particular. Individuals who experience more difficult challenges with hyperfixation are likely also to experience more negative impacts on executive functioning skills.
While there are strong correlations, what’s not yet clear is causation. Researchers don’t yet know if hyperfixation causes executive dysfunction or vice versa, that difficulties in executive functioning skills ultimately cause hyperfixation.
ADHD Hyperfixation and Obsessive Behaviors
Another way that hyperfixation can be harmful is when it leads to obsessions and compulsions.
For example, someone with OCD may become fixated on the idea that their hands are dirty and will wash them over and over again, even if they are already clean. This can lead to skin irritation, infection, and other problems.
Lack of Attention to Detail
Another way that hyperfixation can be harmful is when it causes people to miss important details. For instance, if you are so focused on getting the perfect score on a test that you fail to read the instructions carefully, you may end up missing key information and getting a lower score than you could have otherwise.
Hyperfixation can cause people to forget to eat, sleep, or other important life tasks and responsibilities.
Social Problems
Hyperfixation can even lead to social problems when it causes people to withdraw from others and become overly self-absorbed. If you find that you are regularly missing important details or withdrawing from your friends and family due to hyperfixation, it may be time to seek help from a mental health professional.
Common Myths about Hyperfixation
Because research on hyperfixation is still ongoing, there are some common misconceptions and myths that get perpetuated (and can ultimately become challenging thought patterns for neurodivergent individuals). Understanding these myths is also important as you work to identify if and how hyperfixation may be impacting your own executive functioning:
- Myth #1 – Hyperfixation is just a lack of “willpower.” Many believe that individuals could simply choose to stop hyperfixation if only they tried harder. This overlooks the complex neurological and psychological underpinnings of hyperfixation, as well as the environmental variables that operate to support patterns of hyperfixation behavior.
- Myth #2 – It only affects children or adolescents. While hyperfixation does seem to ease as individuals learn replacement strategies over time, it can be a common experience in children, teens, and adults.
- Myth #3 – Hyperfixation is always harmful. As mentioned above, there’s a misconception that hyperfixation can only have negative consequences, ignoring that it can lead to profound expertise, deep learning, and significant personal fulfillment in one’s interests.
- Myth #4 – It’s the same as being passionate about a hobby. While passion for a hobby is common and healthy, hyperfixation involves an intensity and focus that goes beyond typical hobby enthusiasm, often at the expense of other activities or responsibilities.
- Myth #5—Hyperfixation indicates a lack of interest in other areas. The belief here is that those who hyperfixate on certain topics or activities do so to the exclusion of all others. This misconception can be particularly difficult in social relationships since this isn’t always the case. Many neurodivergent individuals can and do have a range of interests, it may just take time to embrace them.
- Myth #6 – Hyperfixation is the same across all individuals. This overlooks the highly individual nature of hyperfixation, where the intensity, duration, and subject of fixation can vary widely from person to person. Hyperfixation can even change at an individual level, with periods of time where hyperfixation may be more of a struggle than others.
Tips for Handling Hyperfixations and ADHD
If you find yourself struggling with hyperfixation, there are some things you can do to help regain control.
First, try to become aware of your thoughts and behaviors associated with the fixation. This will help you to identify triggers and avoid them in the future.
Here are a few other tips to help you regulate your attention.
Set Time Limits and Good Start Times
If you find yourself getting lost in a hyperfixation, it can be helpful to set time limits for yourself.
That way, you can enjoy your hobby without letting it take over your life. It can also be helpful to start your day with a healthy activity. This will help you get your mind off of your fixation and get some exercise at the same time.
Master Time Management Tools
After you study time, if you determine hyperfixation may be impacting your executive functioning, one effective approach is to implement structured schedules and time management tools.
Specifically, learning to set specific times for engaging in hyperfixated activities, and following daily routines to ensure there’s a balance between these and other daily responsibilities.
Utilize Timers
Utilizing timers or alarms can help in transitioning from one task to another, preventing prolonged periods of hyperfixation that might interfere with productivity or personal obligations.
We wrote an entire article about visual timers here.
Study Your Time and Attention
You may also want to determine if hyperfixation is indeed impacting your day-to-day activities and executive functioning skills. Conducting a simple time study for 1-2 weeks is a good way to learn about whether hyperfixations are negatively impacting your independence or if they are maintained at a healthy balance.
The time log above can help, but you can also register here for a free .pdf time study tool from The Real-Life Executive Functioning Workbook that can help you study your time and attentional control.
Plan New Activities
One way to help manage hyperfixation is to plan new activities. This can provide a much-needed change of scenery and can help to break the cycle of constant obsession over the same thing.
When planning new activities, it is important to consider the interests of the neurodiverse person and to choose activities that are stimulating and challenging.
Activities that are too easy or boring may not hold the person’s attention, while activities that are too difficult may cause frustration and result in giving up. It is also important to try to involve other people in the activity, as social interaction can be beneficial for neurodiverse people.
Stay Connected to Loved Ones
If you have ADHD or another type of neurodiversity and are struggling with hyperfixations, it is important to stay connected to your loved ones. They can provide support and understanding, and can help you find healthy ways to cope with your experiences.
Address Root Causes
Individuals with neurodiversity may find themselves “stuck” on a certain topic or task obsessively thinking about it or fixating on it to the point where it interferes with daily life. However, there are ways to handle these hyperfixations in a productive and healthy way.
One method is to address root causes. For example, if a person is fixated on a certain subject, they may need more information on that topic in order to feel satisfied.
Addressing possible underlying issues such as anxiety or depression can also help lessen the intensity of hyperfixations. Finally, keeping a sense of perspective is important – recognizing that the thing you are fixated on is not the be-all and end-all can help prevent getting too caught up in it.
Try Mindfulness Techniques Like Meditation
Mindfulness meditation is a form of mindfulness that has become popular in recent years. There are many different types of mindfulness meditation, but the goal of all of them is to focus on the present moment and bring attention to your thoughts and feelings without judgment. This can be helpful for neurodiverse people because it can help to improve focus and concentration.
Mindfulness meditation can help to reduce anxiety and increase feelings of calm and relaxation. There are many different ways to practice mindfulness meditation, so it is important to find a method that works best for you.
Some people prefer to sit in silence and focus on their breath, while others prefer to listen to guided meditations. There are also many applications and websites that offer mindfulness meditation exercises. If you are interested in trying mindfulness meditation, there are many resources available to help you get started.
Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) has been shown to be an effective treatment for ADHD and can help to reduce the intensity of hyperfixations. CBT helps patients to identify and change negative thought patterns and behaviors. In addition, CBT teaches patients how to manage their time, set goals, and stay organized.
As a result, CBT can help to lessen the impact of hyperfixations and improve daily functioning.
Practice Self-Monitoring
Another executive functioning skill that is closely related to mindfulness is self-monitoring, or one’s ability to understand their own actions or behaviors and adjust them to make changes for the future.
Self-monitoring methods, such as keeping a journal to track periods of hyperfocus or hyperfixation or logging screen time in a smartphone app, can provide valuable insights into when hyperfixation becomes challenging.
Self-monitoring can help neurodivergent learners identify patterns and triggers, enabling individuals to develop more effective coping mechanisms for when hyperfixation becomes problematic.
Executive Function Coaching
Coaching has also been shown to be an effective way of addressing hyperfixation and the attentional control challenges it imposes.
Whether at school, home or elsewhere, a client-centric and real-world approach that focuses on the practical aspect of executive functioning and hyperfixation can be an extremely helpful way to lift grades, build independence, and gain confidence.
Our coaches at LSA get this! Learn more about our EF coaching program.
Final Thoughts
If you have a loved one who experiences hyperfixations, or perhaps you are that person yourself, it can be difficult to know how to help them.
The best way to start is by considering the tips we’ve shared in this post. Be patient and understanding, both with yourself and with others.
We hope that our advice has been helpful and wish you the best of luck as you navigate this difficult journey.
If hyperfocus on certain interests is disrupting daily life, career coaching can help channel these passions into a suitable career path.
Further Reading
- Jane Ann Sedgwick et al: The positive aspects of attention deficit hyperactivity disorder: a qualitative investigation of successful adults with ADHD
- Amy Sippl: Self-Monitoring: Long-Term Strategies & Supports
- Rebekah Pierce: What is ADHD Masking?
- Executive Functioning 101 Hub: Attentional Control
- Executive Functioning 101 Hub: Cognitive Flexibility
- Huang (2022) – A snapshot into ADHD: The Impact of Hyper Fixations and Hyperfocus from Adolescence to Adulthood
- Hupfeld, Abagis, & Shah (2018) – Living “in the zone”: hyperfocus in adult ADHD
- Pierce, Rebekah: 8 Self-Monitoring Techniques For Improving Concentration & Focus
- Pierce, Rebekah: 17 Journaling Prompts For Neurodivergent Teens
- Pierce, Rebekah: Alternatives To Journaling For Neurodivergent Teens
- Pierce, Rebekah: From Chaos To Order: How To Improve Attention To Detail
- Pierce, Rebekah: How To Deal With Task Switching When You Have ADHD
- Pimenta et. al, (2024) – The role of executive functions in mediating the relationship between adult ADHD symptoms and hyperfocus in university students
- Woodshed Theory – Hyperfixation: Superpower of the Autistic and ADHD?