Ever dive headfirst into a new hobby, project, or topic, obsessively consuming everything about it for days, weeks, maybe even months—only to wake up one morning and think, Nope. Not feeling it anymore?
If you have ADHD, this cycle probably feels all too familiar. It’s not just a quirk; it’s part of how our brains are wired. So, what’s happening? More importantly, how do we find a balance between embracing our deep dives and sticking with something long enough to see progress? And how do we do that without beating ourselves up when we decide to pivot?
March 2025, CJ Pringle, ADHD Coach @ Agave Health
The Science Behind ADHD Hyperfocus and Sudden Switches
ADHD brains thrive on interest and novelty. We have a unique relationship with dopamine, the neurotransmitter that plays a big role in motivation, pleasure, and reward. According to Dr. Russell Barkley, a leading ADHD researcher, people with ADHD experience lower baseline dopamine levels, which means we naturally seek activities that provide an instant dopamine hit (Barkley, 2019).
Enter hyperfocus—the intense, all-consuming state where we lose track of time and dive deep into something that excites us.
But here’s the catch: Once the novelty wears off, that dopamine boost fades. Suddenly, the thing that once lit us up no longer holds our attention. Our brains crave something new to fill the gap, so we pivot—sometimes abruptly, sometimes leaving behind half-finished projects, forgotten hobbies, and a nagging sense of frustration.
So, how do we work with our brains rather than against them? Here are some ways to stay engaged for longer—without forcing ourselves into something that no longer feels right.
Balance: How to Stick With Something (When You Want To)
First, let’s be clear: pivoting isn’t always bad. Sometimes, moving on is the right choice. The problem is when we feel stuck in a cycle of deep dives that never lead to long-term progress.
If you’ve ever wished you could stay engaged with something for longer, here are some strategies to try:
Identify Your “Why” Early On
Before going all-in on something, ask yourself: What excites me about this? What do I hope to get out of it?
If your goal is just to have fun, great!
If it’s to build a skill or achieve something specific, write that down.
Having a strong reason can help pull you through when the novelty fades.
Create External Accountability
Our ADHD brains often struggle with self-motivation but respond well to external structure. This could look like:
Join a class or group – Surround yourself with people who share your interest.
Share your progress with a friend – External encouragement can help sustain motivation.
Set small deadlines or milestones – Breaking things into smaller steps can keep momentum going.
Make It Easier to Return After a Break
Sometimes we don’t actually lose interest—we just hit a friction point. Maybe we got busy, or the next step in our project felt overwhelming. Reduce that friction by making it easy to pick back up:
Leave your tools or materials visible and accessible.
Keep a simple checklist or notes on where you left off.
Set a calendar reminder to check back in after a week.
Allow for “Seasons” of Interest
Not everything has to be forever. What if instead of feeling guilty about dropping an interest, you planned for cycles of engagement?
You might deep dive into writing for a few months, then take a break and return when you’re naturally drawn back to it.
Grace: Knowing When to Let Go (Without Guilt)
While these strategies can help extend your engagement with something, there’s also power in recognizing when it’s time to move on. Here’s how to make peace with pivoting:
Check in with Yourself
Ask yourself: Is this still bringing me joy, or does it feel like an obligation?
Look at the Bigger Picture
Even if you didn’t “stick with it,” did you:
Learn something new?
Gain skills?
Have fun?
And that still counts as growth.
Let Go of an All-or-Nothing Mindset
Just because you stopped doesn’t mean it was wasted time. Your past deep dives are still part of your journey.
ADHDers are naturally wired to explore, experiment, and chase curiosity. What if we embraced it as a strength instead of seeing deep dives followed by pivots as a flaw?
The key isn’t forcing ourselves to stay locked into something that no longer serves us, but rather learning when to push through and when to pivot—with intention and without guilt.
So go ahead—dive deep.
Just remember to check in with yourself, find ways to keep momentum when it matters, and give yourself grace when it’s time for something new.
Kommentare