I have always admired my husband’s and my dear friend’s ability to focus so deeply on their work. Is it Hyperfocus or Flow? Good question. Let’s tease apart the two: Hyperfocus is the kind of focus most often found in persons with ADHD. It is often referred to as the ‘disregulated attention system.’ Why? Because it is not necessarily something one can control. Flow, coined in the 70s by Mihaly Csikszentmihalyi, on the other hand is an almost blissful type concentration much like being in Theta brain wave state — a sort of meditative and mindful state. So which one is better for memory training? Definitely the latter. Flow allows you to regulate the rest of your life and you are in the driver’s seat. With Hyperfocus, not-so-much!
Hyperfocus, according to Dr. Russell Barkley, an author/expert in diagnosis, research and treatment of ADHD as it were, says that it is a dopamine deprivation issue. Low dopamine levels affect your prefrontal cortex where your executive function skills are controlled from. The dopamine is what allows you to have better command of time management, organizational skills, metacognition, flexibility and more. Lack there of can often cause you, during Hyperfocus to completely forget things like time, appointments, responsibilities planned in the day, lack of transition among tasks, and even self care like forgetting to eat, use the restroom, etc.
Ways to Get Into Flow to Improve Your Memory:
Start in a good place–literally: situate yourself in an environment that has as few of distractions as possible (see other blog entries on this subject.)
Optimize your mind for concentration by relaxing first: Use mindfulness to empty and relax your mind. I love Headspace for training and my clients also like CALM.
Use an alarm to get up every 30-45m and move. Ideas even in a small or public place: a meditative walk, tree pose (both sides), 10 jumping jacks, at home, stand on your head, sprint running or as my neighbor does, walk around in circles. Just move!!! You can even do this at the airport, Starbucks, etc.
If you are really stuck for movement on your breaks, get up and move to a different chair, do 3 minutes of mindfulness breathing and that too will do the trick.
Getting out of Hyperfocus is a bit more difficult. It’s probably worth a separate blog next week;=)
Remember me until next time,
jenn bulka, Memory Specialist
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