Lost in the Scroll? Taming the Social Media Beast When You Have ADHD
- Dor Cohen
- Jun 12
- 4 min read
Updated: Jul 9
Do you ever find yourself sucked into the endless vortex of social media, emerging hours later wondering where the time went? Does the internet seem to have a magnetic pull, especially when you have other things you should be doing? If this resonates, you're definitely not alone. For those of us with ADHD, the dazzling world of online content can be particularly hard to resist.
Think about it: social media platforms are expertly designed to be captivating. They offer a constant stream of novelty, instant gratification through likes and comments, and a seemingly endless supply of things to look at. For brains wired with ADHD, these features can be like catnip. The impulsivity that often comes with ADHD can make it difficult to resist the urge to just "quickly check" one more notification. Hyperfocus, while sometimes a superpower, can also latch onto a captivating feed, making it feel impossible to pull away. And then there's time blindness, that sneaky sense that "just a few more minutes" somehow stretches into an hour.
The ADHD Refuge: Why Social Media Hooks Us
It's not just about the fun, either. Sometimes, the internet and social media become a refuge. Feeling restless, overwhelmed, or simply bored? The online world offers a quick escape, a distraction from uncomfortable emotions. But while it might feel like a temporary fix, getting lost in endless scrolling can leave you feeling even more disconnected and further behind on your tasks.
The good news? You can regain control. It's about being more intentional with your online time, shifting from a passive scroller to an active participant in how you use the internet. Here are six practical strategies, the "6 Ls," to help you find a healthier balance with your screen time:
Learn from Social Media with Purpose
Before you even open that app or browser, ask yourself: What do I want to learn or achieve right now? Do you need to check a specific news article? Connect with a particular friend? Look up a recipe? Having a clear goal in mind acts as an anchor, making it less likely you'll drift into aimless scrolling. Jotting down your intention can be a powerful visual reminder.
"Later" is Your Friend
As you navigate online, shiny new distractions will inevitably pop up – an intriguing article, a friend's post about something completely unrelated, a rabbit hole of Wikipedia links. When this happens, consciously think "later." Ask yourself: Is this important right now, or can it wait? Instead of clicking immediately, bookmark the page, save the post, or add the video to a "watch later" list. Schedule a specific time in the future to revisit these saved items with intention.
Lessen the Lures
Social media platforms are masters of grabbing and holding your attention. To break free from their grip, try these tactics:
Silence the Noise: Disable non-essential notifications on your phone and computer. That constant buzzing and pinging keeps you tethered.
Curate Your Feed: Be mindful of who you follow. Too many accounts can lead to an overwhelming stream of content. Unfollow or mute accounts that don't serve you.
Block the Pop-Ups: Enable a pop-up blocker on all your devices. Those flashing ads and enticing links are designed to divert your attention.
Shrink Your View: On your computer, try keeping browser windows smaller. This can help reduce visual clutter and limit the temptation of related links on the side or bottom of the page.
Set Limits, Seriously
This might feel like the toughest one, but it's crucial. The internet won't tell you when to stop! You need to be the one to draw the line.
Time It Out: Decide how much time you realistically want to spend online each day and stick to it. Consistency is key.
The Away Timer: Use a timer on a separate device and place it away from you. Having to physically get up to turn it off creates a break in your scrolling.
Musical Cues: If timers feel jarring, try creating a playlist that matches your allotted screen time. When the music stops, your time is up.
Platform Boundaries: Consider limiting the number of platforms or websites you allow yourself to use during your designated online time. This adds another layer of intention.
Lump Your Screen Time
Instead of scattering your online use throughout the day, try to consolidate it into specific blocks. Perhaps it's a reward after finishing work or during a less demanding activity like exercising. Just be mindful of timing – avoid screen time right before bed, as the blue light can interfere with your sleep cycle.
Leave It Behind
Schedule regular "digital detox" days. Aim for at least one full day each month where you completely disconnect from the internet and social media. This allows you to reconnect with yourself, your surroundings, and other activities that bring you joy and rejuvenation. It can also provide a valuable perspective on your relationship with technology.
Taking control of your social media and internet use with ADHD isn't about deprivation; it's about reclaiming your time, attention, and energy for the things that truly matter. By implementing these strategies, you can move from feeling overwhelmed by the digital world to navigating it with intention and purpose.
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