What is hyperfixation, and how can you manage it?
WHEN DOES INTEREST TURN INTO OBSESSION?
Estimated read time: 4 minutes
By Jackie Menjivar
(Joes Valentine / Unsplash)
It’s totally normal to get super interested in something. You binge-watch a whole season of a TV show in one day, or you learn to crochet and want to make scarves for everyone you know.
But with hyperfixation, passion can turn into obsession. Your interest takes up so much of your time, it comes at the cost of your personal wellbeing, relationships, and responsibilities. It can even be a symptom of an underlying mental health condition.
Here’s everything you need to know about hyperfixation, including what it is and how you can manage it.
What is hyperfixation?
Hyperfixation happens when you’re completely engrossed by something, to the point where it becomes all-consuming and disrupts your day-to-day functioning. It gets hard to focus on anything other than the object of your hyperfixation.
You can become hyperfixated on a hobby, interest, person, place, etc. The timeline for hyperfixation can also vary. Some people will hyperfixate on one thing for months at a time, while other hyperfixation episodes may last just a few days. You might also pick up an interest really quickly and then drop it just as suddenly after some time.
You may have also heard the term “hyperfocus.” Some experts use it interchangeably with hyperfixation, and others use it to describe a state of intense focus on a specific task. Under this definition, hyperfocus ends when the task is complete — unlike hyperfixation, which continues for longer.
What are the symptoms of hyperfixation?
If you’re experiencing hyperfixation, you may:
Lose track of time or feel like time is passing very quickly
Tune out other things happening around you
Forget to do necessary things like eating or sleeping
Feel unable to control your actions related to your interest
Become less self-aware and socially–aware
What mental health conditions are related to hyperfixation?
Hyperfixation is most often associated with ADHD, but it can be a symptom of several different mental health conditions, including:
Autism spectrum disorders (ASD)
Obsessive-compulsive disorder (OCD)
Schizophrenia
Depression
Anxiety disorders
When does hyperfixation become harmful?
For some people, hyperfixation can be a coping mechanism. You may hyperfixate on something that makes you feel more relaxed or that brings you joy. In these cases, hyperfixation is a helpful distraction from the things that are stressing you out. But that can be harmful when it turns into avoidance — when you consistently turn to the object of your hyperfixation instead of addressing the issues that you’re struggling with.
Hyperfixation can also negatively impact your daily functioning. If you’re not eating, sleeping, maintaining your hygiene, or nurturing your relationships because you’re too focused on your interest, it’s time to take a step back.
Other times, the object of your hyperfixation can be harmful itself. You may hyperfixate on a painful memory or an activity that negatively affects you. Read about this aspiring journalist’s experience navigating severe episodes of hyperfixation.
How can I manage my hyperfixation?
No, you don’t have to completely drop your interests. Just find a way to balance them along with the rest of your needs and responsibilities. Here are some tips to get you started.
Set a time limit.
When you’re spending time on your hyperfixation, decide at the start how much time you want to give yourself. Set a timer for an hour or two, and then stick with it. Try scheduling something right after your time limit to keep you from going over. Time sensitive things like tickets to see a movie or a reservation at a restaurant work especially well.
Know when to start.
If you have trouble stopping yourself when you get into something, try controlling when you start. Avoid starting any activities close to your bedtime or before an upcoming deadline. Try using your interests as a reward, setting aside time for them after you’ve gotten your responsibilities done.
Plan a new activity.
Sometimes you gravitate to the things you already know and love because it’s just easier. Make an effort to plan something new. Pick a new hobby or activity to try, gather any supplies you need, and put them somewhere that you can access easily the next time you’re looking for something to do.
Stay connected to other people.
Enlist your friends and family to help you manage your hyperfixation. Ask them to call you or come over at a certain time to make sure you’re not getting too lost in your interests. You may even ask them to give you a physical cue, like turning off your screen or standing in front of you.
Address the root cause.
Maybe you struggle with anxiety and feel painfully self-aware, and hyperfixating lets you focus on the activity instead of yourself. Or maybe you’ve been feeling socially isolated, and hyperfixating on a show makes you feel more connected through its characters. Take some time to figure out why you may be hyperfixating, and then take steps to fix the root cause. (This may mean seeking professional help.)
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Hyperfixation isn’t inherently good or bad.
If you think you might be struggling with a mental health condition, taking a free online mental health screen is a good place to start.