Your last point tells me that you haven't experienced hyperfocus. The fact that you ascribe consequences to the act of prolonged focus means you don't experience the ADHD type of hyperfocus.

Because man, consequences do not connect that way. When I hyperfocus for hours, the primary emotion is satisfaction. We fixate due to a malfunction in reward centers, which happens to override negative consequences for long enough that your stiff back is no longer correlated at all to the fact that you've sat motionless over a keyboard for hours.

Even raising the question of avoiding hyperfocus excludes you. Hyperfocus is generally not something that can be avoided or controlled. The chemical gradients hit a tipping point and you're committed whether you want to or not-- and without your awareness or consent.

You appear to be suffering from bad work ethic/balance, not ADHD. Because this is not in any way how an ADHD person experiences hyperfocus. It's not a choice or a consideration, it is an event that happens without your input or control.