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.

Doom scrolling, endlessly cycling through social media, news feeds, or videos even when it stops feeling good, is especially hard to quit when you have ADHD. It’s not a willpower problem. Your brain is literally wired to chase the next notification, the next post, the next hit of novelty. Understanding that is the first step toward changing it.

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.

One small change that makes a surprisingly big difference: charge your phone outside your bedroom at night. When your phone is the last thing you see before sleep and the first thing you reach for in the morning, doom scrolling becomes the default. Giving yourself even a few feet of distance can interrupt that automatic grab.

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.

The key is having your alternative ready before you reach for your phone. ADHD brains make decisions fast, and if the dopamine-friendly option is a tap away while everything else requires setup, the phone wins every time. Keep a book on the couch. Leave a puzzle on the coffee table. Make the alternative the path of least resistance.

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.

You can take this a step further by moving social media apps off your home screen and into a folder. Out of sight doesn’t mean out of mind for every ADHDer, but adding even one extra tap between you and an app can be enough to interrupt the scroll before it starts.

What to do when you slip

Here’s something worth knowing: you’ll probably still doom scroll sometimes. That’s not failure. The ADHD brain responds strongly to novelty and stress, and there will be days when the pull toward your phone feels impossible to resist. What matters more than perfection is what you do next. Put the phone down without judgment, notice what need it was filling, whether it was boredom, anxiety, or avoidance, and see if one of your alternatives can meet that need instead. Progress with ADHD is rarely a straight line, and that’s okay.

Building a healthier relationship with your phone takes time, especially when your brain is wired to seek stimulation. Be patient with yourself, and remember that even small changes add up.

Working with an ADHD Coach

If you find yourself stuck in the same patterns no matter what you try, you’re not alone. ADHD can make it genuinely hard to build new habits, and that’s exactly what coaching is here for. At Along Their Way, we work with adults who are ready to understand how their brain works and build a life that actually fits it.

Whether it’s screen time, focus, relationships, or just getting through the day feeling good about yourself, we’d love to help you figure it out. If you’re curious about what ADHD coaching looks like, we’d love to connect. Schedule a free consultation to get started.