Here's what you can do about hyperfixation
Hyperfixate: What it is and what you can do about it
Do you find yourself getting completely lost in thought about a particular person, place, or thing? Does this intense focus interfere with your daily life? If so, you may be experiencing hyperfixation.
What is Hyperfixation?
Hyperfixation is an excessive and prolonged focus on a single object, idea, or activity. People can spend hours fixed on anything from a person or place to a memory or negative thoughts.
When we hyperfixate, we get lost in thought about the object of our focus. This can take over our lives in extreme cases. For example, we may obsess over details about the object/topic or engage in cognitive distortions like catastrophising and fortune telling.
Hyperfixation can interfere with our work, school, relationships, and overall well-being. We should seek additional support once daily life is significantly affected. For example, if we lose track of time on social media or a video game, neglecting important activities.
The Other Side
Hyperfixation does not always lead to bad outcomes. In fact, some people find this state a positive experience. An alternative experience of intense focus in called 'flow'. Coined by psychologist Mihaly Csikszentmihalyi, flow is state of complete absorption in an activity. Flow has the following characteristics:
Complete concentration on the task
Clarity about goals and reward
Time speeds up or slows down
The activity feels positive
The activity feels easy
There is a balance between challenge and skills
There is little, if any, conscious thought about how to do the task
There is a feeling of control
There is a real positive sense to this experience, with few negatives. This situation is different to a state of intense focus that causes distress and leads to unwanted outcomes.
The Causes
There are many possible causes of hyperfixation. Some of these include:
It could be due to an underlying mental health condition, such as Depression or Obsessive Compulsive Disorder.
A potential link with a brain development condition (e.g., ADHD, Autism)
Psychological trauma that leaves you 'stuck' and preoccupied with the traumatic event.
An underlying neurological condition.
Beliefs about the role of thinking in our lives. For example, you might assume that worrying about every possible negative outcome is essential to help prepare and cope with problems.
Coping Strategies
If you think you may be experiencing hyperfixation, there are some things you can do to work through it.
The first step is to seek a professional opinion on the underlying cause of this problem. An issue that significantly affects daily life often needs additional assessment and support. An appropriate professional will also help you identify the most helpful coping mechanisms beyond the suggestions in this article.
It can help to clarify the reasons for hyperfixation.
What might your brain be trying to achieve with this intense focus?
You may not be able to answer this question alone. However, you can consider the potential purpose of an activity (e.g., excessively watching tv). Or, you can speculate about the worst-case scenario if hyperfixation was stopped.
What does your catastrophising brain tell you will happen if you could magically stop this behaviour for a while?
You can think about productive alternatives to hyperfixation if you can identify a potential goal of this behaviour. For example, if hyperfixation is about preparing for adverse events, consider how else you can be ready for these outcomes. An alternative might involve writing a 'worst-case scenario coping plan').
Finally, you can engage in mental strategies that help you 'unhook' from the tendency to hyperfixate. Some potential methods include mindfulness strategies and the 'notice and name' technique.
Hyperfixated
We suggest you seek a professional opinion if hyperfixating affects your daily life. There may be an underlying psychological or medical issue causing this problem. Early identification can make life easier in the long run and ensure you get the help you need to conquer this challenge.
We are Coaching & Clinical Psychologists with extensive experience helping people conquer a range of wellbeing and performance issues at home and in the workplace. We can also help with hyperfixation. Read more about our work, watch practical skills videos or browse other articles. Get in touch anytime.