How to Manage a Hyperfixation

Last Updated: January 17, 2025

Hyperfixation refers to an intense concentration on a specific task or activity, potentially hindering the ability to complete other daily responsibilities. Your brain becomes so obsessed with the task you're hyperfixated on to obtain dopamine that you may ignore or tune out everything else. ^{[1]
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Research source} Common in neurodivergent individuals, hyperfixations can be challenging to manage; however, by employing the correct techniques and identifying the issue, you can begin to better manage your time.

Part 1

Part 1 of 3:

Recognising you're hyperfixated

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1
Identify a lack of interest in anything else. This can involve obsessive thinking to do with your hyperfixation whenever you try to complete other tasks. Whatever you are hyperfocused on may take up much of your thoughts, as you will find it difficult to think or care about other topics.
- You may neglect responsibilities to participate in the activity, leading to difficulties in other areas of life. These may include:
  - Health and hygiene.
  - Forgetting daily duties.
  - Ignoring friends, partners or kids.
You may be able to spend hours and hours doing or researching your hyperfixation without a break. This can feel very fun; however, it can also have detrimental impacts on your well-being despite your enjoyment of the activity.

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Due to your hyperfixation, you will be left with little time to do anything else. This can be debilitating as you won't have the time to perform basic daily activities.

Part 2

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Finding a balance

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Make a to-do list of other important responsibilities which you must complete before indulging in your hyperfixation. This can be challenging to follow through on, so practise self-compassion by not being too harsh on yourself throughout this process.
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Use the Pomodoro technique. When engaging in your hyperfixation, employ a technique known as the Pomodoro technique. This involves taking predetermined breaks at set times and has been proven to boost productivity and wellbeing. ^{[2]
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- Set a timer on your phone, or use an app to balance your time and breaks effectively.
3
Make and follow routines. Create daily routines to help manage your time better. This is especially important for neurodivergence, as there is often a tendency to avoid routines whilst thriving off of them when they are in place.
- A routine will help avoid spending too much time in any section of your life.

Part 3

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Moving past the hyperfixation

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Although it may seem impossible to focus on anything but your hyperfixation, introducing new interests is a healthy way to naturally move past the hyperfixation.
Change your physical or social media surroundings to focus less on your hyperfixation. This can be done by removing reminders of the interest from your room or unfollowing accounts to do with it on social media.
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Wait it out. Give yourself time to get over your hyperfixation. It most likely won't last forever, and if you just give yourself the time you need to focus on it, you can move past it.
- This is generally how hyperfixations tend to pass. It may mean that you have to spend a lot of time occupied by your interest, however it may be the only feasible option.
4
Seek support. If your hyperfixation is causing adverse effects on your daily functioning and well-being, you might need to seek professional support. External guidance can provide perspective as you transition away from the interest.
- Support groups or online communities that manage hyperfixations can offer support and understanding on a deeper level. They may be able to provide tips from personal experience that can help you move on.
- Talking therapy such as CBT ^{[3]
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  Research source} may help you to change your patterns by working on the roots of the behaviours and changing them over time.