ADHD

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A casual community for people with ADHD

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Relevant Lemmy communities:

Neurodivergent Life Hacks

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How do you avoid getting trapped by hyperfokusing on the wrong thing when working from home. (feddit.dk)

submitted 5 days ago* (last edited 5 days ago) by [email protected] to c/[email protected]

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I really need som tips on how to avoid getting trapped by my own hyperfokusing.

I very often i get completely consumed by either youtube shorts or something similar and i loose complete sense of time and spends literally 5 hours on just doom scrolling and wasting time. The worst part is that I'm hyperly aware that I'm doing it the whole time and I really want to stop but I just won't shake myself off of it. I feel so bad because i should go walk the dog or go do my hobies instead. It happens the most often when I'm supposed to work from home and it makes the guilt feel even worse. If only I could do something for myself at least while not actually working. The only way I've found working so far is blocking the websites from me using blockers but I know that I'll just either circumvent them or find something else that's equally bad for me to hyperfokus on. And I do have legitimate reasons to use YouTube sometimes for work for tutorials etc so blocking it doesn't really work so well for me.

How do I get out when I find myself in that trapped state? Let me know how you are dealing with it.

I wanna add that I'm medicated with methylphenidate but it doesn't really work on getting out of the trap if I've first gotten in.

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[–] [email protected] 4 points 5 days ago (3 children)

I'm an automation engineer so this is literally my job. I've automated everything I can but since it's my job it literally never ends.

[–] [email protected] 4 points 4 days ago (1 children)

Yeah, but: (source https://xkcd.com/1319/)

🤣😂🥲

[–] [email protected] 1 points 4 days ago

It's just the truth 😂 and they are paying me for it 😎

[–] [email protected] 5 points 5 days ago* (last edited 5 days ago) (3 children)

As another eng, let me suggest two things:

Macrodroid can be configured to announce the hour every hour:

Screenshot of Macrodroid macro showing blocks 'regular interval (every 1 hour)', 'say current time (12-hour clock)', 'constraint current time between 10:00 and 17:00'

I find that helps me a ton.

2. Consider looking at getting a "Time Timer". They are a little pricey for what they are but they a) move the alarm from digital -- which is a mental space for me -- to physical, and that seems to matter for my noticing it; and b) seems to be the only commonly available timer that ticks in a way that matches an analog clock, which allows you to align it with the current clock and see the hour burn down in front of you.

If you find something that helps you avoid "well... What's 15 minutes more? This would feel good to be done...", let me know. I'm now very aware of how much time I'm spending on shits and giggles.

[–] [email protected] 2 points 4 days ago

https://play.google.com/store/apps/details?id=at.cwiesner.android.visualtimer&hl=en-US is a free android version of a TimeTimer that looks to be privacy respecting, and doesn't have ads, as far as I can tell... (Although I run an android variant that let's me turn off an app's access to the internet, so YMMV)

[–] [email protected] 3 points 4 days ago (1 children)

Awesome idea. There is actually one of those time timers at work that noone uses. I'll steal that for my WFH days. I used to use it at work myself before I was medicated and it helped me a lot but I forgot about it completely because while at work I don't really need it anymore now I have my meds.

[–] [email protected] 1 points 4 days ago

TIME TIMER. that’s my alpha and omega. Game changer.👍🤟💪

[–] [email protected] 1 points 3 days ago

Dude that's awesome thanks!

[–] [email protected] 4 points 5 days ago

Ah yea i see how that would be an issue. Someone else in this post made a comment about switching meds. Might be worth talking to your doc about it.

That said, its not uncommon for those of us with adhd to try to find dopamine when doing things we dont wanna do. Sometimes having a video on in the background can help and distract your brain a bit. The key is finding something that doesnt distract you too much.

Stuff you watched before can be good.