Hyperfocus is great – until it's time to stop

Do you ever find it hard to switch from one thing to another? Perhaps getting started on a task feels difficult, even when you know what you need to do. Or maybe it's the other way around: once you're absorbed in something you enjoy, stopping can feel almost impossible.

Picture the scene: you have got home from work, and you can't wait to start your newest project or interest. Maybe it's crochet, gaming, planning a trip, or learning Spanish. Whatever it is, you've been looking forward to having time to do it.

It brings you joy; you feel totally immersed, and time just kind of disappears while you are doing it. You can lose hours in this activity, sometimes completely forgetting that you are hungry or thirsty. You become completely absorbed, what some people might describe as hyperfocus.

Total happy place – bliss! But then, completely unexpectedly, the phone or doorbell rings, or someone tells you you need to stop. It can feel like you are being ripped away from the thing that was giving you energy and pleasure. You are being forced out of your attention tunnel, which can be difficult when you haven't had a chance to prepare for the switch.

How do you feel? Disappointed? Confused? Frustrated? For some neurodivergent people, being involved in something so deeply and then quickly being pulled away from it without warning can be incredibly difficult.

So, why can switching tasks feel so difficult? Let's take a closer look.

The difficulty with task switching 

If you ever find yourself 'stuck' between activities, this might help explain why.

Have you noticed how much effort it can take to switch from one task to another? It's not just about stopping what you're doing. You also need to work out what comes next, what needs to happen, where to start and how to get going. This involves planning, organising, and getting started, all of which can feel overwhelming.

So, understandably, if you're doing something you really enjoy and suddenly have to stop, switching can feel even harder, especially if you weren't expecting it. Turning your attention back to everything else that needs doing can feel like a shock to the system. Knowing a transition is coming can give you time to prepare, though that doesn't necessarily make it easy.

When you're immersed in something, you know what you're doing and what needs to happen next, but when you're interrupted, you might worry about losing your place or forgetting what you were going to do. You may find yourself trying to hold onto that information while also adapting to new expectations around you. You're trying to keep one thing in mind while switching your attention to something else – exhausting!

Impact at work

Switching tasks can take more effort than people realise, and it can affect the workplace too.

Perhaps you are deeply engrossed in a project, research or a task. These might be things you're praised for within your organisation, things you can really get stuck into – great!

But what happens when that last-minute meeting pops up in your diary? Or a colleague interrupts you mid-task? Perhaps you have lost track of time, and it's suddenly 2 o'clock, and you have got to make a call.

While these are different from sitting at home with your crochet hook or gaming console, being 'ripped away' can feel much the same. Other people might see the difficulty of switching tasks without recognising the effort and energy you put into the original activity. This can sometimes be misinterpreted as inflexibility, poor timekeeping, or disorganisation.

Alongside strategies you can try yourself, it may also help to consider changes that could make things more manageable, such as fewer unnecessary interruptions or advance notice of meetings or priority changes.

Real-life impact

Of course, these difficulties aren't limited to the workplace. They can show up in all sorts of everyday situations, sometimes in ways we might not immediately recognise.

So, thinking back to that original question. Do you ever find it hard to switch from one thing to another? Perhaps it’s a 'no', but think about it for a moment. When you drive home, for example, do you get 'stuck' in the car, maybe scrolling on your phone before you walk in? We all know that two minutes can easily turn into ten!

What about leaving the house? Do you get absorbed in a task and, before you know it, you are running late? If someone asks you a question, do you find it hard to disengage from the thing you are doing?

So what can help?

If any of these examples sound familiar, the good news is there are things you can try to make switching tasks feel more manageable. There isn't a magic wand, but here are a few strategies that might be worth experimenting with.

1. Give yourself notice before you stop. Perhaps even set an alarm for a few minutes earlier than you plan to finish to allow your brain time to 'switch lanes' into the new task.
2. Leave yourself a reminder if you are mid-task and get interrupted. Write a quick note or add a marker to help you remember what to do next.
3. Allow for time between tasks – this could be particularly useful at work.
4. Notice your own patterns. Which transitions do you find hardest?
5. Be kind to yourself. Being late, feeling disorganised, or feeling lazy can sometimes come with self-blame or shame. Accept that it can be difficult to switch tasks – and that it's OK.

Understanding your own experience can help you find what works for you, rather than blaming yourself or feeling like you simply need to try harder. The goal isn't to stop being absorbed in something you love; it's to make it easier to move into and out of those activities when needed.