Digital Detox for ADHD Brains

Why ADHD Brains Struggle More with Screens 

Let’s name it. ADHD is not a lack of attention. It is a regulation issue. We struggle to direct attention intentionally, especially when something shiny, colourful, loud or novel (like your phone) is within reach. 

Social media, email and news apps are designed to hijack your reward system. For ADHDers, who already chase dopamine, that creates a perfect storm of overstimulation followed by a crash in motivation. 

We are not bad with phones. We are human. And human brains, especially ADHD ones, were never built for this level of constant input. 

The good news is, you can retrain your relationship with your phone in ways that are kind, empowering and effective. 

Start with Awareness, Not Shame 

One of the most powerful things you can do is establish a baseline. Just noticing how much you use your phone and when can be enough to spark the desire to change. 

Try this: 
• Check your screen time stats in your phone settings 
• Note your average daily pickups. 
• Ask yourself: What am I usually feeling when I reach for my phone? 

Are you bored, overwhelmed or lonely? Those are emotional cues. They matter more than your screen-time numbers. ADHD brains often reach for stimulation or relief from discomfort. And phones provide both, until they do not. 

Practices to Reclaim Your Attention 

1. Build a Pause Before You Scroll 
   Before opening your go-to app, ask: 
   What for? 
   Why now? 
   What else? 

This small pause disrupts the habit loop just enough to bring back intentionality. You are not banning use. You are choosing it. 

2. Hide or Delete Problem Apps

Try removing one app you mindlessly open. Notice how often your thumb still goes looking for it. That is habit, pure and simple. 

Not ready to delete it? Move it into a folder named “Is this helping?” and bury it a few screens deep. 

3. Try a 24-Hour Separation 

Choose one day to go without non-essential screens. Plan alternatives like a walk, coffee with a friend or journaling. 

Even one day away can shift your perspective and remind you how much attention you actually have. 

4. Gamify Your Focus 

          ADHD brains respond well to novelty and reward. 

Use the Forest app to grow a virtual tree while you stay off your phone. Or try Focus Friend - a supportive timer app that cheers you on during deep work. 

These tools make focus feel achievable and even fun.  

Build Systems That Support You

Reducing phone time is only part of the story. ADHDers need structure, visuals and simple supports. 

• Externalise your thoughts 
  Use paper planners, sticky notes or whiteboards. Keeping it visible keeps it real.
• Swap scrolls for micro-rituals 
  When your brain wants a break, reach for something regulating. Try stretching, a hot drink or five minutes of music. 
  
• Add friction to phone use 

App blockers, greyscale mode (my personal favourite), and putting your phone in another room all help. Use a real alarm clock or a smart speaker with music and alarm functions so your phone stays out of your bedroom. 

What to Expect When You Detox

The first few days might feel odd or even uncomfortable. That is not failure. It is your brain adjusting to less stimulation. 

You may notice urges, boredom or restlessness. That is data, not drama. Stay curious. 

Each skipped scroll is a small win. Each mindful moment is progress. 

What If You Need Your Phone for Work?

Then use it like a tool, not a trap. 

Set blocks of time for email or Slack. Turn off notifications outside those windows. Protect your attention with structure. 

This is not about rigid rules. It is about flexible systems that support your focus and values. 

You Do Not Have to Do This Alone

Making change is easier with support. 

For ADHD Awareness Month in October, I’m running a free 30-day digital detox and reset throughout October. You will receive short, ADHD-friendly emails with one small step each day. There is also an optional pop-up Facebook group where we share wins, challenges and encouragement. 

If your phone habits are getting in the way of the life you want to live, this is a gentle and powerful place to begin. 

Support makes change stick. 

You Deserve Your Attention Back 

This is not about restriction. It is about freedom. 

-Freedom to focus. 
-Freedom to finish what you start. 
-Freedom to be more present in your life.

You do not need to be perfect. You just need to start noticing. Then experiment. 

ADHD brains thrive with structure and kindness. A digital detox offers both. 

You do not need to become a minimalist monk. You just need to become someone who chooses presence more often than you choose to scroll. 

And that, one choice at a time, can change everything. 

Ready to Take Back Your Time and Attention? 

Start with the free Smartphone Habits Health Check Quiz. Then, if it hits home, sign up for the free 30-day ADHD digital detox and reset. You will get daily email prompts, optional community support and zero guilt. 

About the Author 

Linda Fox is the founder of The Adult ADHD Coach and has over 25 years of experience working with neurodivergent clients to help them overcome procrastination and overwhelm and build lasting wellbeing. If you found this article helpful, then might also enjoy Linda's Neurodivergent survival guide for the holiday season.