I finally realised it was time to quit wedding photography and look for something that would be better for me.
Panic-focus’s more palatable twin is hyper-focus.
If you have ADHD you’re likely familiar with both. They’re both mechanisms that help us get things done, but they work in radically different ways.
Panic-focus relies on stress hormones and the fight-or-flight response to force us to complete tasks, whereas hyper-focus helps us fixate for hours or days on an interesting or enjoyable task until the job is done.
How we use hyper-focus and panic-focus in our personal and work lives can have huge implications for our health and well-being. Let’s take a closer look at these two modes and examine whether we can make them work for us rather than against us.
What is Hyper-focus as it relates to ADHD?
When you’re hyper-focused on a task you’ll find it enjoyable and easy. All those distractions which normally set you off course magically melt away. You’re left with clarity and motivation to stay on task.
It’s a bit like having tunnel vision where the only thing you can see is your end-goal, or being under a “hypnotic spell”.
You may well feel disappointed at having to stop. It’s as if time has speeded up.
Days might feel like a few hours. That’s because there’s a constant flow of dopamine which makes it easy to keep going almost indefinitely. And doing these types of tasks typically replenishes your energy or it feels neutral and sustainable.
If you have ADHD this might sound all too familiar. Research has shown that ADHD folks experience hyperfocus more often than neurotypical people. And that’s especially true if it’s a task that’s highly stimulating or interesting.
Can Hyper-focus be Mistaken for Hustle Culture?
Hustle culture is a little different from hyper-focus since it’s more about grinding away at tasks until they’re done.
This may also be an ADHD trait, even more so if you’re jumping between tasks and always feel like you’re restless and need to be on the move. People with ADHD often find “hustling” especially exhausting if they’re not excited about the work.
The Dark Side of Hyper-focus
If you have ADHD you’ve probably also experienced the darker side of hyper-focusing on a particular task. You may lose track of time, spending hours or even days fixated on doing something. You might forget to eat, drink, or complete other important tasks like cooking, shopping, and self-care. You don’t even notice your basic needs.
Once you exit hyper-focus you might experience a crash. The hyper-focus hangover is another common issue. You probably feel exhausted from expending so much energy and not sleeping and eating properly or taking breaks. Or you might feel down or even depressed. The steady flow of dopamine is no longer there.
How to Make Hyper-Focus Work for You
It’s ok to enjoy your work. But if you find yourself crashing after completing a project, it’s good to make some changes and set some boundaries to protect your well-being:
- If you forget to have regular breaks or eat and drink, set an alarm to remind you.
- Keep healthy, nutrient-dense snacks and a big bottle of water nearby for the times when you really don’t want to stop.
- Try coworking or body doubling to stay accountable to an end time – particularly if you’re being paid for it.
- Build a list of easy, dopamine-positive tasks you enjoy. Then you can move between activities you enjoy rather than relying on just one task or activity.
Should You Outsource Tasks Instead of Hyper-Focusing?
Hyper-focusing isn’t intrinsically bad. But if you’re finding yourself spending so long crafting beautiful ceramics or word-perfect copy that your hourly rate no longer makes sense, it’s time for a rethink.
Outsourcing can be scary if you’re used to being in control.
My general rule of thumb is that if someone else can do the job at least 70% as well as you can, that’s good enough. If you know you find delegation hard, consider putting someone else in charge of outsourcing to take the pressure off. This could look like hiring an assistant or creating a new managerial position within your company.
If you’re prone to perfectionism, focus on choosing the right customers to take the pressure off. Look for people who will be understanding of small mistakes rather than having impossibly-high standards. Then it’s a win-win situation. You go on creating your masterpieces, with a little help along the way, and your clients are satisfied.
What is Panic-Focus as it relates to ADHD?
While hyper-focus feels enjoyable and easy, panic-focus is driven by anxiety. People with ADHD might leave tasks until the last minute. When they become urgent, you find you suddenly have the focus and motivation you need to finish them.
This cycle relies on the stress hormones cortisol and adrenaline to get stuff done.
In the moment you may feel butterflies or churning in your stomach, your heart beating faster than normal, and trembling hands. You may feel detached from reality, which in turn helps you focus even harder on the task at hand.
The Dark(er) Side of Panic Focus
Panic focus relies on the fight-or-flight response, kicking your body and mind into a survival state.
Your amygdala and hypothalamus go into overdrive.
In this state it’s hard to think logically and make good decisions. This can mean you end up producing work of lower quality. This is known as “choking under pressure”. In high-stakes situations the brain can bypass the prefrontal cortex which plays a key role in your executive functions like planning, problem-solving and decision-making.
With completion of tasks when hyper-focusing, you can be left disappointed because you were enjoying it. Yet with panic-focus you often get a sense of relief after completion.
Reliance on panic-focus takes its toll over time. Repeating this cycle can lead to further procrastination. When you’re stuck in a panic-focus loop it’s exhausting and can eventually lead to burnout or panic attacks.
Can Panic-Focus Ever be Productive?
Now that all sounds pretty bad. But sometimes short bursts of stress can be good for us.
- Our bodies release cortisol in the morning to nudge us to get out of bed.
- Athletes use stress in a positive way to sharpen their focus and motivation.
But as soon as that stress tips over into panic, we have a problem on our hands.
What to Do if You Recognise You’re in Panic-Focus
Noticing you’re in panic-focus can be your sign it’s time to change, just like it was for me as a wedding photographer.
- Consider outsourcing tasks
- Perhaps explore an even a bigger shift to a different industry or role
- If that’s not possible, find ways to manage your anxiety levels and get these tasks done in a less-pressured way
How can Business Owners and Entrepreneurs Manage Panic-Focus?
Business owners and entrepreneurs often run into issues with panic-focus when you have external clients. Let’s quickly hop back to my stint as a wedding photographer. In the early days I loved the freedom and the creativity of the job. But as time wore on I found myself relying on negative motivators to get the work done. I’d sit outside waiting until I was forced to get to work.
Whether you work for yourself or you have a big team to call on, here’s a few different ways to handle panic-focus:
- Remove yourself from the tasks or responsibilities that you find challenging.
- Use a proportion of your budget to outsource those tasks.
- Work with a coach who can help you understand how you approach tasks and find better ways of motivating yourself
Hyper-Focus as Part of a Full & Fulfilling Life
Hyper-focus can be a surprisingly positive mechanism for getting stuff done.
There’s nothing wrong with spending hours perfecting your craft or creating beautiful works of art.
It only becomes a problem when it starts to impact your professional or personal life, or you end up earning too small an amount per hour because you’re spending 4 hours on something you’re being paid 10 minutes for.
The best place to start is to ask yourself “what impact is this having on me?”.
Take a close look at your personal relationships, your business or work tasks, and your ability to take care of your basic needs. You might find areas where you could do with more balance and self-care.
Or you might recognise you need external help to develop healthy working habits.