Hyperfocus is an intense concentration in some women with ADHD. While mundane tasks may be difficult to focus on, however when a women with ADHD hyperfocuses you may immerse themselves so completely in an activity that they want to do or enjoy doing to the point that they become oblivious to everything around them or the surrounding environment. While this level of intensity can be channeled into difficult tasks, such as work or homework, the downside is that ADHD individuals can become immersed in unproductive activities while ignoring pressing responsibilities. There are strategies you can follow to help you manage the impact as a women with ADHD.
Break It into Chunks – Many boring tasks can be so unpromising when they seem so big. So, break down the tasks into smaller chunks, and focus on the finishing the chunks one at a time, rather than attempting to do the whole task at once. One by one, baby steps will lead to giant leaps.
Use a body double A body double could be someone who lives with the person who has ADHD — a roommate, spouse, or parent. Depending on the task to be performed, the body double might be a sympathetic friend or another person with ADHD. Body doubles can be helpful for getting tasks done
Set a Timer– Set a timer on your phone or computer for a specific amount of time you want to work on a task or a project. Figure out what you want to get done in that amount time, and don’t allow yourself to lose focus until that timer goes off. You may not be able to exactly match the time to the task or project you are working on but knowing that you are under the clock will help you stay focused on what you are doing.
Move Around- If your task/project requires you to sit for a long period of time, every hour take a small break, get up, stretch and move around. When you move your muscles, it increases dopamine which refreshes you blood and oxygen throughout your brain.
Hyperfocus can be one of those “gifts of ADHD” that can lead to quite extraordinary accomplishments. It can also lead to wasted time and social disconnection if you don’t set up a strategy to help you manage it. By anticipating the impacts of your hyperfocus and using such a strategy, you can reap its benefits and avoid its disadvantages.