Hyperfocus and finding flow - guerrilla testing

The psychology of optimum human experience

FLOW25 - guerrilla testing

This week, I'm conducting guerrilla public testing on the FLOW25. The FLOW25 is a self-report questionnaire featuring 25 items from the ADHD and autism self-screening service tailored for adult women, non-binary individuals, and those assigned female at birth (AFAB). It is designed to measure hyperfocus and flow proneness.

If you are ADHD or autistic, I would greatly appreciate it if you could participate and provide feedback in the comments. The questionnaire is located at the bottom of this post if you want to see how you compare with others who have taken it. You’ll also be able to view what others are endorsing in the polls.

I love a good rapid prototype!

Thanks for your feedback!
Leanne.

What is flow?

Flow theory describes a mental state characterized by deep concentration and complete absorption in an activity. This state leads to a loss of self-awareness and environmental awareness, resulting in increased positive emotions. Flow is often referred to as the "psychology of optimal experience."

The concept of flow was first proposed in the 1970s by German psychologist Mihaly Csikszentmihalyi and is a foundational theory in positive psychology. (I must admit, I find it challenging to pronounce his name—thank you, apraxia of speech!)

People who experience flow often describe it as being "in the zone," "in my groove," or "lost in what I was doing." In the context of neurodivergence, advocates and individuals with ADHD or autism may refer to this state as "hyperfocus."

Research suggests that individuals with autism, ADHD, and schizophrenia may have a higher tendency to experience flow, or "flow proneness," due to neurological differences in attention. This article aims to explain these attentional differences from a strengths-based perspective and to discuss how to create conditions conducive to achieving flow.

Autism and monotropism

Autism is a lifelong neurodevelopment condition characterised by restricted interests, repetitive behaviours and social-emotional communication differences. These include

B3 Highly restricted, fixated interests that are abnormal in intensity or focus (e.g., strong attachment to or preoccupation with unusual objects, excessively circumscribed or perseverative interests).

Flow theory shares several similarities with the theory of monotropism, first used in 2005, to explain attentional differences in autism. Monotropism is a tendency to be pulled strongly towards a single or small set of interests, for prolonged periods and experience ‘tunnel vision’.

ADHD and interest-based nervous systems

ADHD is a lifelong neurodevelopment condition characterised by hyperactivity, impulsivity, inattention and executive function differences. The ADHD diagnostic criteria seek to find ‘deficits in attention’, these include the following schoolboy errors

’Often fails to give close attention to details or makes careless mistakes in schoolwork, at work, or with other activities.’

’Often has trouble holding attention on tasks or play activities.’

’Often avoids, dislikes, or is reluctant to do tasks that require mental effort over a long period of time (such as schoolwork or homework).’

’Often does not seem to listen when spoken to directly.’

I refer to these errors as "schoolboy errors" because the ADHD diagnostic criteria are primarily based on research focused on boys with ADHD. The Diagnostic and Statistical Manual of Mental Disorders (DSM) has yet to evolve to adequately acknowledge the presence of ADHD in adult men, let alone women.

The updated European Consensus Statement on the diagnosis of ADHD, issued in 2019, recommends that clinicians assess for hyperfocus, in addition to symptoms of inattention and other executive function differences in adults. We can anticipate that "hyperfocus" will be incorporated into future adult diagnostic criteria for ADHD.

Flow theory shares similarities with the concept of an "interest-based nervous system," which has been used to explain attentional differences in ADHD. Individuals with an interest-based nervous system prioritise tasks that ignite personal interest, curiosity, enjoyment, and engagement rather than focusing on tasks of immediate importance or responding to external demands.

Hyperfocus and inattention - two sides of the same coin?

I am increasingly convinced that ADHD and autism are two sides of the same coin. Perhaps we are observing the same phenomenon, identified as deficits within two supposedly separate diagnostic criteria, which was first recognized as a strength by Csikszentmihalyi over 50 years ago.

If you have any feedback, please leave it in the comments. I am unlikely to be offended, as this is a service prototype, after all. This content will be included in the ADHD and autism self-screening service for adult women, non-binary individuals, and those assigned female at birth (AFAB). I am very eager to hear your thoughts on whether you find this information useful.

How do you know if you are in flow?

Flow is characterised by 10 things

Sign 1 - Intense focus and complete absorption

A flow state is characterised by intense focus and complete absorption in activity. People with high flow proneness can lose hours, days, or weeks pursuing mastery of a new skill, hobby, activity, or goal. They might report a sense of losing themselves in time or space.

Sign 2 - High positive emotions and energy

When in flow, people report experiencing increased positive emotions such as happiness, enthusiasm, excitement, energy, and even joy. According to the broaden and build theory of emotions, positive emotions increase creativity and energy, while negative emotions reduce lateral thinking and sap energy.

Sign 3 - Increased creativity and imagination

ADHDers who are high in trait creativity might find themselves overflowing with energy and enthusiasm or new ideas. Perhaps you find yourself thinking and talking faster than usual or bouncing from one idea to another. This sudden surge in creativity and energy might be easily mistaken as bipolar mania in women with ADHD.

Sign 4 - Perceived effortlessness

When in flow, tasks feel effortless and invigorating. You may find yourself easily moving through tasks. This is tied to our interest-based nervous systems; individuals with ADHD tend to avoid activities they perceive as uninteresting or overly taxing. Tasks that trigger flow typically align with personal interests and intrinsic goals.

Sign 5 - A sense of challenge and personal mastery

To experience flow, the task must involve a sense of challenge and the potential for learning and growth. You are unlikely to enter a flow state if the task is something you can do without any difficulty. Conversely, if the task is far beyond your current skill level, flow is also unlikely. There needs to be a balance between challenge and foundational skills for effective learning and personal growth.

Sign 6 - High intrinsic (personal) reward

When in a state of flow, individuals find their activities to be personally rewarding and deeply satisfying. This experience is connected to self-determination and the pursuit of what are known as "intrinsic goals."

Intrinsic goals are driven by your hopes, dreams, desires, values, and beliefs. They differ from extrinsic goals, which are motivated by external expectations, rewards, or the desire to avoid punishment.

Women with ADHD and autism who mask their behaviours in order to fit into neurotypical environments are less likely to experience flow or engagement in their work. This is why I often ask the women I work with about what brings them joy outside of work.

An intriguing question for future research in positive psychology is whether neurodivergent individuals experience higher levels of flow while engaged in work or outside of it. There is much to be said for having the freedom to pursue what you truly want.

Sign 7 - Changes in time perception

When individuals experience flow, they often perceive time as moving more quickly, or they may completely lose track of it. This phenomenon can create challenges in estimating how long tasks will take, maintaining focus, and being punctual. As the saying goes, "Time flies when you're having fun."

Research conducted on both humans and rodents shows that stimulants, such as caffeine and amphetamines, can alter time perception. This effect is believed to be linked to neurotransmitters like dopamine and norepinephrine, which are associated with ADHD. Many individuals with ADHD tend to self-medicate with coffee, while amphetamines are FDA-approved for treating the condition.

These neurobiological differences in the dopaminergic nervous system help explain why those with ADHD often struggle with patience. Waiting—whether in line, on hold, or for a long-awaited diagnosis from the NHS—can feel unbearable for individuals with ADHD. Additionally, administrative tasks or delayed activities may seem to take an excessive amount of time.

Sign 8 - Loss of environmental awareness

When in flow, individuals often report losing awareness of their surroundings. They may not realize they are sitting in the dark or that hours have passed. As a result, it can be difficult for those around them to get their attention, which might be misinterpreted as rudeness or a lack of attentiveness (especially by parents, teachers, or bosses).

Parents of children with ADHD or autism frequently observe that their child appears unresponsive when spoken to or doesn’t react when their name is called. These perceived communication difficulties may be better understood due to being in a state of flow or hyperfocus. For example, an ADHD or autistic child who is captivated by a butterfly in the garden may not hear their parents calling them for dinner.

Sign 9 - Loss of introspective bodily awareness

In a state of flow, individuals may not notice their bodily needs, such as the urge to use the bathroom or feelings of hunger, thirst, or fatigue. It is common for people in flow to forget to eat or take breaks.

This temporary state can sometimes be confused with persistent difficulties with interoception, which is the ability to interpret signals from the body. The relationship between interoception and alexithymia—a personality trait characterized by difficulties in identifying, describing, and expressing emotions—raises interesting questions for future research in positive psychology regarding flow.

Alexithymia is often seen in individuals with ADHD, autism, eating disorders, and certain personality disorders, such as ASPD. About 1 in 10 people in the general population have alexithymic traits, and it's estimated that around half of autistic individuals may experience alexithymia, which is more prevalent in men. It’s important to note that alexithymia is frequently confused with dissociation, a condition more commonly found among neurodivergent women with CPTSD or BPD.

Sign 10 - Loss of reflective self-consciousness

When individuals are in flow, they become undistracted by internal thoughts, and their worries may fade away. Rumination—an ongoing cycle of negative thoughts about the past or future—ceases. Ruminators often experience excessive overthinking, overanalysing, and a loud inner critic.

This inner critic berates, blames, criticises, and judges individuals in response to perceived failures or mistakes. A prominent inner critic can stem from internalized bullying or emotional abuse. During flow, the default mode network, which is responsible for rumination and self-focused thinking, quiets down. This relief can be particularly beneficial for neurodivergent women who struggle with high levels of rumination and self-critical thoughts as the internal critic suddenly becomes silent.

4 steps to finding your flow

You are more likely to enter a flow state when you

Step 1 - Work with your strengths

The VIA strengths finder is a validated positive psychology survey which measures human strengths. People who consciously use their strengths are likelier to experience flow and benefit from improved mental wellbeing. Planning to use one of your top 5 strengths in a new way each week will boost your propensity for flow.

You can take the VIA here.

Step 2 - Pursue authentic work and goals

When our actions align with our values, and we pursue intrinsic goals, we are more likely to succeed and experience positive emotions. People who pursue extrinsic goals are much more likely to fail and experience higher negative emotions. Authentic goal striving is associated with increased mental wellbeing.

A simple test of whether you are pursuing something for extrinsic or intrinsic purposes is to notice the language you use when describing your goals or to-do list. Things that I ‘must’, ‘should’, ‘ought’ to, ‘have’ to, ‘need’ to do are likely due to extrinsic motivation. Things I ‘want’ to do are intrinsically motivated.

Another helpful exercise is to brainstorm and group your values, and align your life goals or work. If you have a strong sense of social justice or care deeply about the planet you are unlikely to be happy doing a project with a bank or oil company. If there is a values actions gap you are pursuing extrinsic goals.

On a scale of 1-10, to what extent are you pursuing authentic goals that align with your values?

Step 3 - Be a lifelong learner

ADHD and autistic women love learning. We will likely grow bored and disengage once we have mastered a skill, topic or interest. By pursuing goals that spark your curiosity and desire to learn, you are more likely to achieve flow.

When setting goals, ask yourself if you are stretching yourself in your current work or goals. Have I been stuck in the same career for too long? Bored? Time to get out of your comfort zone and aspire to learn something new.

Step 4 - Be a pleasure seeker

ADHD and autistic women who have a hypersensitive somatosensory system are more likely to enter a flow state flow when they pursue personal hobbies that engage their senses.

Do you love getting lost in music, singing, dancing or performing? Could you sit and make origami or spin pottery for hours? Are you mesmerised by beautiful sights and sounds in nature, such as the sight of the northern lights or the sound of tropical rain? Do you love the flicker and smell of burning candles or the aroma of oils while in a jacuzzi bath?

Find a new hobby to get lost in that engages your senses and sparks flow. Brainstorm ways to bring sensory delights into your day-to-day. Pick 1 (just 1, I know you ADHDers) and put it into action in the next 24 hrs.

Measure your flow proneness

FLOW25©

Measures hyperfocus and flow proneness. 25 statements. Allow 2-3 mins.

Copyright More Human.

About the author

Hello, I am Leanne. I am a late-diagnosed neurodivergent (woman!), Positive Psychology Coach, and the founder of More Human. More Human is on a mission to close the gender gap in ADHD and autism recognition and diagnosis, widen access to good support, and create equal opportunity.

More Human are launching the first ADHD and autism self-screening service for ADHD and autism in adult women, non-binary and AFAB. Over the past several months, I have been working with what is now 267 neurodivergent women to conduct research into their lived experience, co-design, and test a breakthrough service. As a brave survivor diagnosed with CPTSD, I feel privileged to lead this work.

I need your help to keep going.

3 ways you can support my work and help me deliver this breakthrough service

1. Restack and reshare this post (it is free)

2. To support my research and writing, upgrade to become a paid subscriber

3. Book 1-1 positive psychology coaching with me - see my LinkedIn references. I’m awesome. (UK funding is available through Access to Work)

Thank you for your support.

Leanne.