If you find yourself intensely drawn to a single subject or activity, you might be questioning if you’re dealing with a hyperfixation or an obsession.
Hyperfixations and obsessions both take a lot of time and energy, but there are key differences between them. Obsessions cause extreme, even debilitating distress and require specialized treatment. Hyperfixations, on the other hand, often bring joy and purpose. It’s possible for them to get in the way of other responsibilities and need managing, but they don’t typically need to be eliminated.
Keep reading to learn how to tell the difference between a hyperfixation and an obsession, and how to get help if either one is disrupting your life.
What is hyperfixation?
Hyperfixation describes an extreme absorption with a particular task, activity, hobby, or topic—such as a TV show, a new skill, a hobby, or a sport. When you’re hyperfixated, you have a sense of being all-consumed, and might not want to do or think about anything else.
“When hyperfixating, all your energy and attention is going to that one thing,” says April Kilduff, MA, LCPC, LPCC, LMHC, a therapist specializing in obsessive-compulsive disorder (OCD) and autism.
When hyperfixating, all your energy and attention is going to that one thing.
Signs of hyperfixation
Not everyone experiences hyperfixation in the same way, but these are the most common signs:
- Forgetting to eat, drink, or use the bathroom
- Losing track of time
- Feeling energized, excited, and absorbed by your hyperfixation
- Not responding to people who are trying to talk to you, and tuning out your surroundings
- Struggling to stop focusing on your hyperfixation or switch to a different activity
- Learning a lot about your hyperfixation
- Feeling drawn to it more than a typical hobby
- Ignoring other responsibilities (in some cases)
What causes hyperfixation?
The exact cause of hyperfixation isn’t known, but there are certain conditions that make it more common and intense: attention deficit hyperactivity disorder (ADHD) and autism. Both disorders are characterized by unique brain structures that lead to processing information differently, commonly referred to as neurodivergency.
Hyperfixation and ADHD
Hyperfixation is not an official symptom of ADHD, but research has found that on average, those with the disorder experience it more intensely and frequently than those without. One possible reason for this might be that ADHD, counter to what the name might suggest, is more of an “attention abundance” disorder—those with ADHD don’t necessarily have a lack of attention, but difficulty focusing it. When something captivates them, they’re able to direct their attention there.
In a thread about ADHD, one Reddit user describes hyperfixation as “a topic that I don’t want to get away from… I was into a certain TV show for 6 years. I would watch the episodes, read fanfic, buy merch. I was insatiable.”
Is there a difference between hyperfixation and hyperfocus?
You may have heard hyperfixation used interchangeably with hyperfocus, especially when talking about ADHD. They’re actually not the same thing, though they do often go hand-in-hand. Hyperfixation describes an all-consuming interest in a specific topic or activity, while hyperfocus describes a state of concentrated attention. That said, when you have a hyperfixation, you may hyperfocus on it.
Hyperfixation and autism
No two experiences of autism are identical, but hyperfixations, more often referred to as “special interests” in the case of autism, are actually one of the traits used for diagnosis—research shows that 75-95% of autistic people have them. One study dug into why autistic people engage in special interests and found that it was largely about how they felt while participating in them. “It can really recharge an autistic person to participate in their fixation,” says Kilduff.
Is there a difference between hyperfixation and special interests?
The language used to describe neurodivergent experiences is ever-evolving, Kilduff explains. Some people might use hyperfixation, fixation, and special interest interchangeably, while others might view them as distinct things.
“Some people might prefer one term over another, but special interests tend to be more long-lasting, and a core part of who you are. And since they’re more stable, they might also be less intense. Hyperfixations, on the other hand, are more likely to be short-lived, jump from thing to thing, and be experienced with more intensity.”
Are hyperfixations healthy?
Given that hyperfixations can be so intense and all-consuming, you might be wondering if they’re something you need to get rid of. The answer is no—at least not entirely. Not only are hyperfixations usually enjoyable, but research has found that they can even be beneficial.
In one study of autistic people, researchers found that when engaging with or talking about their special interests, participants showed improvements in communication, social skills, mood, and more. In another study that surveyed 80 autistic people, 65 of them described their special interests as positive and 74 said they were calming.
There isn’t evidence to support that hyperfixations or special interests are inherently unhealthy, but it is possible for them to reach unhealthy territory, explains Kilduff, who is autistic herself. “When it consistently prevents you from doing other things, that’s a signal that help is needed—not to get rid of the behavior, but to reduce or manage it.”
When it consistently prevents you from doing other things, that’s a signal that help is needed—not to get rid of the behavior, but to reduce or manage it.
For example, if you’re staying up until 3 a.m. every night consumed in research about your interest, and you’re showing up to work late as a result, you might need to adjust how you’re engaging with your hyperfixation. You might be able to manage it on your own, or you might want to seek help from a professional.
Key differences between a hyperfixation and an obsession
“Obsession” is used conversationally in a lot of ways—“I’m obsessed with this shirt,” or “I’m obsessed with that new show”—but when it comes to the clinical definition of the word, an obsession isn’t about enjoyment.
Obsessions are one of the two key types of symptoms that characterize OCD. In OCD, an obsession involves repetitive, unwanted thoughts, images, or urges (often simply called “intrusive thoughts”) that you find distressing. You might, for example, be obsessed with contracting a deadly illness, the possibility that you’re secretly a violent person, or that you’re not attracted enough to your partner.
To clear up any confusion, let’s look at the key differences between a hyperfixation and an obsession:
- “By definition, obsessions are intrusive and unwanted, whereas a hyperfixation is something wanted and invited,” Kilduff says. “Obsessions are always going to come from a place of fear and anxiety.”
- Obsessions impair your life in some way, but hyperfixations are most often harmless or even beneficial.
- Obsessions often make you question your feelings and beliefs—Am I a violent person? Do I actually hate my relationship?—while hyperfixations affirm, or match up with, your identity.
- Obsessions lead to repetitive behaviors (compulsions), like reassurance-seeking, ruminating, or checking, in an attempt to solve or get rid of obsessions. Hyperfixations are not something you typically want to get rid of.
By definition, obsessions are intrusive and unwanted, whereas a hyperfixation is something wanted and invited.
Note that while hyperfixation and obsession are two distinct experiences, it is possible for them to occur simultaneously—research has found that as many as 30% of people with OCD may also have ADHD, and may be four times as likely to be autistic.
Getting help for distressing obsessions
If you’re dealing with distressing obsessions, there’s good news: OCD has a highly effective treatment called Exposure and Response Prevention (ERP) therapy. ERP takes the power away from obsessions by teaching you not to respond to them with compulsions. When you don’t give obsessions attention, your brain learns that they’re not really threats—they’re just thoughts, and they don’t have to mean anything.
“It’s key to find a therapist who specializes in ERP—because not all therapists do, and the wrong kind of treatment can make obsessions worse,” says Kilduff.
To kick off the process, your therapist will work to understand your unique obsessions, what triggers them, and what you do in response. From there, you’ll work together to come up with a “ladder” of exposure exercises—you’ll start by confronting small triggers that bring the least distress and work your way up from there.
For example, if you’re obsessed with bacteria and the possibility of getting sick, you might start by looking at a photo of a dirty surface. Then, you’d work up to resisting the urge to wipe down surfaces in your home every time someone touches them, or only washing your hands once after using the bathroom. Over time, you learn that your discomfort and anxiety go away on their own, and you don’t have to rely on compulsions to feel better.
Managing hyperfixations when needed
Again, hyperfixations aren’t always a problem, and you don’t necessarily need to get rid of them. But if you’re having trouble managing them among your other roles and responsibilities, there’s a few things you can do:
- Schedule time for it. “Make some time during the day or week outside of school or work hours. This way, you can still get into that flow state you enjoy, but it’s not interfering with other things,” says Kilduff.
- Take breaks. When hyperfixating, you might ignore physical needs or the world around you. “By taking intentional breaks, you have a chance to notice your needs and other necessary tasks,” says Kilduff. “You can try setting a timer to help you remember to take breaks.”
- Get professional support. “There isn’t a treatment for autism or ADHD; there are supports and accommodations for it,” Kilduff stresses. You want to make sure that a therapist isn’t trying to change you and the way your brain works, which can actually damage your mental health, but is instead helping you better cope with unwanted side effects. “Depending on your needs, you might be helped by therapies like Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), or Acceptance Commitment Therapy (ACT),” which all work to help you better understand yourself and learn effective coping skills.
The bottom line? No matter what you’re dealing with, there is support available to you. If hyperfixation or obsession is interfering with your life, you don’t have to face it alone.