Did you know that people with ADHD can be more prone to phone addiction? Neurotransmitters associated with pleasure and reward are restricted in the ADHD brain, leading it to constantly seek stimulation. Smartphones make entertainment more varied and accessible than ever, but they can also become a major distraction for the ADHD brain.

Below are some actionable steps to consider if you believe technology is beginning to control your life, simply want to cut down on your screen time, or want to unplug with ADHD. 

Set limits

Deleting apps cold turkey doesn’t work for everyone — especially since redownloading them is as easy as pushing a button. Good news: your phone may already have a built-in feature for setting time limits on particular apps. If you find you’re spending tons of time on one or two apps, limiting your time on them without help might be a struggle. I recommend setting a reasonable goal for yourself on each app. If 30 minutes a day is your goal but you currently spend 3 hours a day on the app, try tapering slowly — say, 30 minutes less a week — until you meet your goal.

Seek alternatives

Avoiding your phone won’t remove your ADHD brain’s need for stimulation. I recommend brainstorming forms of entertainment that don’t involve technology and are easily-accessible on the go. For some, getting outside is a stimulating alternative. Others might feel more stimulated by crafting, baking, or spending time with pets. If you struggle to find or stick to hobbies, we can work together to find methods that might work for you.

Make it less appealing

There are lots of easy ways to make your phone less of a distraction and unplug with ADHD. First, turning off notifications may help you take longer breaks between phone pickups. If you need to keep them on, you can alternatively silence your phone or turn on do not disturb mode. To lower its visual appeal, you can also activate grayscale mode, which will remove bright, eye-catching colors that stimulate the ADHD brain. The combination of black and white colors and a lack of dopamine-inducing pings and vibrations may help you naturally gravitate to your smartphone less and less.