In an era of digital-everything, it’s nearly impossible to go a day without using a screen.
They’re everywhere and embedded into nearly every aspect of modern life.
Screens can be particularly problematic for neurodivergent individuals for a number of reasons. By nature, screens are designed to be highly stimulating and engaging—which can lead to overstimulation. This means that neurodivergent individuals may find it even more difficult to regulate their own behavior when presented with screens.
Furthermore, numerous studies have shown that there is a correlation between heavy screen use and experiences such as sleep deprivation, inability to concentrate, anxiety, and depression—all of which are common among people with ADHD and neurodiversity.
So if you find yourself increasingly drawn to screens, what can you do? And what’s the science behind the draw?
Here’s what you need to know:
Does ADHD Cause Screen Addiction?
While screens aren’t responsible for the development of ADHD (this is a common myth), it appears there could be a connection between ADHD and screen use.
Researchers suggest this may be the case. People with ADHD often struggle to concentrate for long periods of time, making them more attracted to devices that can keep their attention better than other forms of entertainment.
Not only that, but spending time in front of a screen also gives them an opportunity to bond with others and an outlet for any extra energy they might have.
That said, the negative implications of screen time are many.
While there is evidence of a correlational relationship between screen time and ADHD, it’s important to note that the latter is caused by genetics rather than screen use. In other words, using technology does not lead to someone having ADHD or other forms of neurodiversity.
Does Screen Time Make ADHD Worse?
The amount of time we often spend on devices and in front of screens is a controversial topic.
While there is some debate about whether or not it can impact attention and behavior, research has established a connection between increased screen time and worsening challenges with ADHD. This includes an increase in issues such as depression, anxiety, sleep difficulty, and obesity.
While it’s not clear that screen time can make ADHD any worse, it’s clear that it can cause issues with other areas of life.
Signs You Might Have a Screen Addiction
If you are concerned that you might have a screen addiction, the good news is that you’re definitely not alone.
Screen addiction is an increasingly common issue as technology advances and becomes more pervasive.
Signs of screen addiction may include:
- feelings of anxiety or diminished motivation when away from a screen
- neglecting other activities in order to remain on screens
- feeling the need to be constantly on social media or video games
- spending more time than originally intended on a device.
Being aware of these subtle signals is key to controlling and understanding how screens affect us; if you find yourself brushing off important tasks for “one last level” or mindlessly scrolling through your favorite app, it might be time to reassess your relationship with screens.
11 Helpful Tips to Curb Your Screen Time
Technology has become an integral part of our lives, and it can be hard to know when enough is enough. If you have been diagnosed with ADHD or are neurodivergent, then managing your screen time can be even more difficult.
Here are some tips for curbing your screen time in a way that helps you focus on the tasks that really matter.
Break Screen Time into Increments
One of the biggest challenges you might face is difficulty staying focused on one task for an extended period of time. To help combat this, try breaking up your screen time into smaller increments.
For example, if you want to spend two hours working on a project, break those two hours into four 30-minute chunks. This will help keep your attention and energy levels up throughout the day and allow you to complete tasks more effectively.
Use a Visual Timer
Using a visual timer can also be helpful in managing your screen time. Set short-term goals for yourself—like finishing a project within 30 minutes—and use a timer to track how long it takes you to complete them.
This will help ensure that you stay focused on the task at hand and don’t get distracted by other activities online. It will also give you an idea of how long certain tasks take so that you can plan out your day accordingly and make sure that everything gets done in a timely manner.
Curious how much time is being spent on screen time? Check out our free .pdf downloadable Time Log exercise to help you examine what time is getting sucked up by screens. Often the exercise is a motivator enough to reduce screen time usage.
No Screen Time During Meals
Try to avoid using screens during meals as much as possible. Eating while multitasking has been linked to weight gain and other health problems, so it’s best to dedicate mealtime exclusively to eating and socializing with others (either in person or virtually).
Seek Out Other Hobbies or Activities
Finding other hobbies or activities can be a great way to reduce screen time while still staying engaged. Whether it’s reading, drawing, playing an instrument, sports, or something else entirely – having something else to focus on will help keep your mind off screens. Plus, you’ll get the benefit of learning something new or being creative!
Close Computer Windows Not Needed for Work
If you’re working on a computer for work or school-related tasks, make sure you close any unnecessary windows or tabs that may draw your attention away from what you should be focusing on. This could include social media sites like Facebook or Twitter – if these sites aren’t needed for the task at hand then close them down until you’ve finished your work!
Turn Off Phone Notifications
Phone notifications can be incredibly distracting when trying to stay focused. To help curb your screen time, turn off your phone notifications so that they don’t become too much of a distraction. You could also consider putting your phone in another room while working or studying so that you won’t be tempted by the lure of its notifications!
Use Apps or Tools to Limit Screen Time
One way of curbing your screen time is by using apps or tools to set limits and boundaries.
There are several apps available that can help track your screen use and remind you when it’s time to take a break from your device. Some of these tools even allow you to block certain websites or apps so they aren’t accessible during designated “screen-free” times.
Switch to Screens With Physical Components (like Oculus or Nintendo Switch)
If you find yourself spending too much time in front of a computer or phone, consider switching to screens with physical components such as gaming consoles like the Oculus Rift or Nintendo Switch. Games like these require more physical effort than simply sitting in front of a laptop, which can help reduce overall screen time while still providing an engaging experience.
Out of Sight, Out of Mind
If you have trouble separating yourself from your devices, try putting them out of sight when not in use. This can include stowing away laptops and phones during work hours or keeping your devices in another room when it’s bedtime. This strategy helps reduce the temptation of using screens when unnecessary and aids in forming healthier habits for daily routines.
Set a Bedtime and Stick to It
One way to limit your overall screen time is by setting an earlier bedtime and sticking to it every night. Ideally, this should be at least 8 hours before you need to start your day again, so make sure you plan accordingly!
Keeping a consistent sleep schedule helps increase productivity during the day while also reducing the amount of late-night screen use that often accompanies insomnia or restlessness in people with ADHD or other types of neurodiversity.
Consider Executive Function Coaching
Finally, consider talking to an executive functioning coach who specializes in helping people with ADHD manage their experiences and lifestyle choices more effectively and with compassionate accountability.
These coaches understand how challenging it can be for those affected by ADHD and can provide personalized advice tailored specifically to their clients’ needs – including strategies for managing screen time more efficiently.
Final Thoughts
By setting limits for yourself and practicing mindful technology use, as well as finding meaningful alternatives for spending free time without screens, it is possible to manage screen addiction even when living with ADHD!
Hopefully, these strategies will help those struggling with this issue gain more control over their lives through responsible tech use – best of luck!
Further Reading
- Maria T. Corking et al: Preschool screen media exposure, executive functions and symptoms of inattention/hyperactivity
- Martin L. Kutscher, MD, and Natalie Rosin, CASAMHC: When Your Child with ADHD Over-Connects to Technology
- Rebekah Pierce: 14 Tips for Managing ADHD (and Neurodivergence) At Work
- Rebekah Pierce: Hyperfixations & ADHD: What You Need to Know