How to Reduce Your Screentime with ADHD Friendly Strategies
- Zoe Lewis
- Feb 17
- 5 min read
Updated: Apr 16
You've collected more hobbies than you can keep track of, but you still spend all your free time mindlessly scrolling on your phone (while your supplies are collecting dust in the corner). You always have good intentions for what you want to do after work and on the weekends, but in the blink of an eye, Monday has arrived and you've done nothing but scroll on TikTok. The worst part, you couldn't even describe a single video you watched! It's nothing to be ashamed of -- I've been there, too.
The typical advice is often to put screetime limits on your favourite apps. But I know you're just hitting "ignore" when the pop-up arrives and not even thinking twice about it. Strategies that weren't designed with our brain wiring in mind leads to failure, and ultimately feeds into negative perceptions of ourselves.
By the end of this post, you'll walk away with ADHD friendly strategies to help reduce your screentime -- no willpower required. No stress, no overwhelm. Just more time doing the things you actually want to do!
Why ADHD brains love screentime
Many people struggle with scrolling and having too much screentime, but it is especially challenging when you have ADHD. Here are a few main contributing factors:
Impulsivity
Due to challenges with self-regulation, ADHDers are more prone to acting impulsively. When it feels good to be scrolling in the moment, it's hard to recognize and react appropriately given the possible consequences it could have.
Time Blindness
Like they say, time flies when you're having fun! It's even more true when you struggle with time blindness. What feels like a few short minutes on social media may actually be the whole afternoon.
Instant Gratification
Almost everything on our phones provides instant gratification. Whether it's videos, getting likes on social media, or playing mobile games. This gives our ADHD brain the excitement, dopamine, and novelty it craves.
Dopamine Dysregulation
Research has suggested that ADHD and low dopamine are linked. Dopamine is a neurotransmitter that plays a key role in regulating things like motivation and attention.
When you don't get as much dopamine from the reward as you should, it makes sense that you would seek it out more -- and screens are a highly efficient way of doing this.
Executive Dysfunction
When everything else feels overwhelming, going on your phone feels simple, easy and straightforward. There are no steps, no planning, and no prioritizing involved. We can also be drawn to going on a screen when there are other things we're procrastinating. Executive dysfunction can also make it harder to stop the task you're doing (of being on your phone).
Setting Realistic (and Compassionate)
Goals
If you're averaging 8+ hours of screetime a day, telling yourself you want to cut it down to 1 straight out of the gate is frankly unrealistic. Setting unrealistic goals is setting yourself up to fail, and when you inevitably fail it feeds into the belief that you can't accomplish anything (or similar negative self-talk).
That's why I believe it's so extremely important to set ourselves up for success in whatever way we can! Here are a few ways you can go about this:
Start small
Start with the smallest possible change you can think of. Something like bringing a book with you on the bus instead of going on your phone.
Don't make it a numbers game
Instead of fixating on the amount of time, focus on how you're feeling. Are you satisfied with how your day went? Where would you like to see improvements?
Focus on what you did do
Instead of beating yourself up over the screetime you had, focus on the wins! No matter how big or small. Did you spend 20 minutes on a puzzle instead of scrolling? Celebrate!
Self-compassion
If you do have a day with extreme screentime, it doesn't mean you've ruined your progress. Things like this happen -- maybe you're extra stressed, not feeling well, or just having a day. You can always try again tomorrow. Showing yourself compassion, understanding and grace is what you need in these moments.
Reduce your Screentime with ADHD Friendly Strategies
These are simple tools and strategies you can try to support yourself in this process. Keep in mind everyone is unique, and some may not work for you (and that's okay!) Sometimes, you'll find something that works and then suddenly stops. When that happens with ADHD, it just means you need something fresh!
Create a Dopamine Menu
Sometimes we resort to our phones because we just don't know what to do! A "dopamine menu" is a handy little tool you can create to help cut down overwhelm, and remind yourself of all the other fun things you have to do.
This is often a graphic divided into different courses to categorize activities, so based on the situation you're in you can be guided to what you have to choose from. "Appetizers" would be 5-10 minutes, the "main course" is 15+ minutes, "sides" are things you can add on while doing another activity, "desserts" are fun indulgences, and "specials" are bigger activities that you would need to plan for in the future.
There is so much you can do with a dopamine menu, so have fun with it! Once you're done, put it somewhere you'll run into it naturally. For example, setting it as your phone wallpaper, or putting it on your fridge.
Reduce and/or remove barriers
Often, there are steps to getting engaged with a hobby. You have to remember where you put it away. Go and pull it out. Set it up. Only THEN can you start. Whereas your phone is likely already in your hand and ready to go. That's hard to compete with!
That's why we need to reduce any possible barriers to the other activities you want to do. If you want to read more, keep your current book on the coffee table. If you want to do yoga, turn your yoga mat into a carpet. If you like colouring, make sure your books and markers are out, visible and ready to go. Yes, it's not as "neat", but you don't live in a museum! Swapping things out for different storage that is easier to get into or clear can be helpful, too.
Notifications Detox
Your phone is already begging for your attention just by existing, you do not need to be battling extra "dings"! Turn off any and all notifications that aren't essential (you can thank me later).
Accountability and Support
Let people know about your goals, and how they can best support you. Maybe it's asking them to stop sending you videos, and save the highlights so you can watch them together next time you meet in person. Maybe it's planning more get togethers or calls offline. Maybe, it's just a gentle nudge or callout if they notice you online a bit too much or mindlessly scrolling while you're together. Whatever it is, explore what support would feel most helpful for you and communicate this. It's okay to ask for help and support!
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ADHD coaching is another great option where you can work on setting up a personalized web of strategies and tools to get your screentime down for good. It also provides built in structure and gentle accountability!
If you're interested to learn more about ADHD coaching with Zoe from New Bloom ADHD Coaching, you can start with a free discovery call!
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