ADHD is more common than you might think. In Australia, about 7.4% of children aged 4-17 and around 3.1% of adults are diagnosed with ADHD (Australian Institute of Health and Welfare, 2024). Unlike popular belief, ADHD doesn't just disappear after childhood—it often continues into adulthood, affecting focus, attention, and impulse control. This makes navigating today’s digital world, especially social media, uniquely challenging.
So, why is social media so irresistible, especially for those with ADHD? The answer lies in its design. Social media platforms are built to keep us hooked, constantly offering new content and quick rewards like likes and comments. This constant stream of stimulation is a perfect setup for those with ADHD, who are naturally drawn to immediate rewards. Terms like "doom scrolling"—endlessly scrolling through negative news—highlight how these platforms exploit our tendencies. For people with ADHD, this cycle can be even harder to break due to their heightened sensitivity to rewards (Boer et al., 2020).
Moreover, social media doesn’t just engage our conscious mind; it subtly shapes our beliefs and opinions through subconscious priming. The constant exposure to content influences how we think and feel, often without us even realising it. This effect is particularly strong for those with ADHD, who may find it harder to resist the pull of instant gratification (Kahneman, 2011).
Social Media - Losing Focus with an ADHD Trap
For those with ADHD, social media provides an endless source of instant gratification and novelty. The rush of dopamine from each new post or like can create a loop that’s hard to escape. A study by Settanni et al. (2018) found that individuals with ADHD are more likely to develop addictive social media habits because they are drawn to quick rewards rather than long-term benefits. This desire for immediate feedback and validation can deepen one’s attachment to social media, worsening ADHD symptoms and focus over time.
From my experience, reducing social media use and being more mindful about my engagement has significantly improved my ability to concentrate and manage my time online. About six months ago, I consciously decided to stop using social media for personal reasons, focusing instead on its business and informational benefits. By limiting my exposure and being selective about what I engage with, I’ve noticed a marked improvement in my attention and focus. This shift has been especially beneficial for me, for someone who is known to be "hyper" and constantly "multitasking".
Tips for Enhancing Focus with ADHD
Given the unique challenges faced by individuals with ADHD, here are some strategies to improve focus and manage symptoms more effectively:
Understand Your Triggers: Recognise what specifically draws you into social media. Is it the need for connection, the thrill of the next post, or something else? By understanding your triggers, you can begin to set healthier boundaries.
Practice Breathwork and Mindfulness: Engaging in regular mindfulness practices, such as focused breathing exercises, can help train the brain to manage distractions better. Dr Andrew Huberman, a neuroscientist, suggests that focusing on breathwork can enhance the prefrontal cortex's function, the area of the brain responsible for planning and impulse control. Start with simple techniques, like deep belly breathing, to anchor yourself in the present moment.
Optimise Your Dopamine Levels: According to Huberman's latest podcast, balancing dopamine through healthy habits can significantly impact focus and attention. Activities such as regular exercise, exposure to natural sunlight, and maintaining a balanced diet can help regulate dopamine production, creating a more stable environment for concentration.
Create a Distraction-Free Environment: Set up your workspace to minimise distractions. Use apps that block distracting websites or limit your social media usage to specific times of the day. A clean, organised environment can also help reduce sensory overload, which is especially beneficial for those with ADHD.
Set Clear Intentions and Goals: Before diving into tasks, take a moment to set clear, achievable goals. Break down larger projects into smaller, manageable steps and use tools like timers or reminders to keep you on track. Setting specific intentions can help channel your focus more effectively.
Engage with Supportive Communities: The study by Eagle and Ringland (2023) highlights the importance of finding supportive online communities. Platforms like TikTok and Instagram have many users who share their experiences with ADHD, offering a sense of validation and practical tips. Engaging with these communities can provide both support and strategies for managing ADHD in a world dominated by digital distractions.
Moving Forward with Intention
Social media is a double-edged sword for those with ADHD. While it can provide a sense of community and connection, it can also lead to increased distractibility and impulsivity. By understanding the impact of social media on our brains and taking steps to use it more mindfully, we can reclaim our focus and improve our overall mental health.
For those looking to manage ADHD symptoms more effectively, consider adopting some of the strategies mentioned above. Start with small changes, like limiting social media use or practising daily mindfulness exercises. Over time, these small shifts can lead to significant improvements in focus, attention, and overall well-being.
What strategies have you found effective in managing digital distractions and ADHD? Share your thoughts in the comment! OR, if you need support or want to book a free phone consultation, reach out directly to gabrielle@onpointpsychotherapy.com. I'm also contactable via phone and WhatsApp at +61 466 160 115, and on Instagram @gabrielle_onpoint. I look forward to hearing about your unique stories!
References
Australian Institute of Health and Welfare. (2024). ADHD statistics in Australia. Retrieved from https://www.aihw.gov.au/.
Boer, M., Stevens, G., Finkenauer, C., & van den Eijnden, R. (2020). Attention deficit hyperactivity disorder‐symptoms, social media use intensity, and social media use problems in adolescents: Investigating directionality. Child Development, 91(4), e853-e865. https://doi.org/10.1111/cdev.13334
Settanni, M., Marengo, D., Fabris, M. A., & Longobardi, C. (2018). The interplay between ADHD symptoms and time perspective in addictive social media use: A study on adolescent Facebook users. Children and Youth Services Review, 89, (pp. 165-170). https://doi.org/10.1016/j.childyouth.2018.04.031
Andreassen, C. S., Billieux, J., Griffiths, M. D., Kuss, D. J., Demetrovics, Z., Mazzoni, E., & Pallesen, S. (2016). The relationship between addictive use of social media and video games and symptoms of psychiatric disorders: A large-scale cross-sectional study. Psychology of Addictive Behaviors, 30(2), 252. https://doi.org/10.1037/adb0000160
Dekkers, T. J., & van Hoorn, J. (2022). Understanding problematic social media use in adolescents with attention-deficit/hyperactivity disorder (ADHD): A narrative review and clinical recommendations. Brain Sciences, 12(12), 1625. https://doi.org/10.3390/brainsci12121625
Eagle, T., & Ringland, K. E. (2023). “You can't possibly have ADHD”: Exploring validation and tensions around diagnosis within unbounded ADHD social media communities. In Proceedings of the 25th International ACM SIGACCESS Conference on Computers and Accessibility (pp. 1-17). https://doi.org/10.1145/3597638.3608400
Huberman, A. (2024). ADHD and focus: Practical tips from neuroscience [Podcast episode]. Huberman Lab. Retrieved from https://hubermanlab.com/.
Kahneman, D. (2011). Thinking, fast and slow. Farrar, Straus and Giroux.
Gabrielle-Beth Volovsky
Psychotherapy and Counselling Professional
Certified PACFA Counsellor
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