Contain hyperfocus with an external stop and floors
Don't try to reduce fixation — bound it. Pre-define a hard stopping rule for each focus session (one defined unit plus a hard cap) and pair it with daily non-negotiable floors for the basics, so the productive hyperfocus is contained rather than allowed to cannibalize sleep, food and movement.
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In hyperfocus there is no internal signal saying the task is ‘done’, so the locked-in attention keeps running and quietly takes sleep, food and movement offline at the same time. The fix is not less fixation but an external system that closes the loop. Two moves work together. First, give each focus session a hard stopping rule before you begin: a single explicit unit and a cap — one tab, one task, one hour — so an external trigger (a timer, an alarm, a calendar boundary) ends the session instead of the brain having to self-regulate out of the tunnel. Second, reserve daily floors for the systems the tunnel would otherwise drop — for example a protected sleep window and a set amount of daily movement — and treat them as non-negotiable rather than as things to fit in afterwards. The point is that the same brain stays brilliant at the one thing while the basics keep holding: fixation is bounded, not eliminated.