It’s 2 am. You’ve silenced your bedtime routine reminder too many times to count (and, truthfully, you don’t even remember doing so). Tomorrow’s packed with meetings and deadlines, and you know how awful it feels to drag yourself through the day half-asleep - but here you are, chasing the next headline with the determination of an Olympic athlete.
“Just one more,” you tell yourself. It’s been one more at least 16 times. But this time, surely, will be the last one.
(Spoiler alert: It was not the last one).
If this sounds familiar, you’re not alone. This habit, known as "doomscrolling," can be especially challenging for those of us with ADHD.
Why are we doing this to ourselves? Why is it so hard to put the phone down? Why does it leave us feeling so drained?
Let’s talk about why people with adult ADHD get sucked into the doomscrolling black hole - and, more importantly, how to escape its gravity.
What Is Doomscrolling?
First, what exactly is doomscrolling?
Doomscrolling is a type of mindless media consumption focused on scrolling through bad news articles or videos despite increasing anxiety, sadness, or overwhelm. It's like being stuck in a digital pit of negativity quicksand, where every swipe pulls you in deeper.
Doomscrolling and ADHD: What’s the Connection?
Doomscrolling and ADHD seem to go hand in hand, for a number of reasons:
- Dopamine Deficiency. Our brains are dopamine deficient, so we’re always on the lookout for stimulation. We crave novelty and excitement - and the internet is a treasure trove of both. Doomscrolling feeds right into this craving. Every shocking headline, every dramatic post, provides a hit of dopamine, the brain’s feel-good chemical. It’s like snacking on junk food: it feels good in the moment, but leaves us feeling crummy afterward.
- Time Blindness. Many ADHDers also experience some degree of time blindness, which means we have a faulty internal clock. We struggle to ‘sense’ time, which means we have difficulty estimating how much time has elapsed, or predicting how much time it will take to complete a task. This challenge with time means we may be more likely than neurotypical peers to fall into the doomscrolling dopamine trap simply because we don’t feel like we’ve spent much time on it at all, when in reality it’s been several hours.
- Impulsivity & Self-Regulation. ADHD often comes with challenges in self-regulation. This means we might struggle to set limits or pull ourselves away from the screen, even when we know it’s not good for us.
Additionally, the impulsivity that comes with ADHD makes us more likely to click on that next intriguing link or video. Each click leads to more clicks, and before we know it, hours have disappeared. The instant gratification that doomscrolling offers is hard to resist - especially when our brains are literally wired to seek it out.
Common Doom Scrolling Triggers in Adult ADHD
Understanding the triggers that lead to doomscrolling can help us identify and mitigate them. Here are some common triggers that might prompt people with ADHD to fall into the doomscrolling trap:
- Boredom. When we're bored, our brains crave stimulation. The endless stream of information and entertainment on our devices can quickly become a go-to solution to fill the void.
- Anxiety and overwhelm. Anxiety and overwhelm from other life responsibilities, events, and tasks can make us seek distractions. Sometimes it’s out of avoidance; others, it’s an unconscious drive to boost dopamine so we can “do the thing.” Doomscrolling offers a temporary escape from our worries - even if the content we're consuming adds to our stress in the long run.
- Procrastination. Putting off tasks we find daunting or tedious often leads us to seek out easy distractions. Doomscrolling provides a quick and accessible way to avoid responsibilities.
- Lack of structure. Without a clear schedule or routine, it’s easy to lose track of time and fall into the doomscrolling vortex. Structured activities and planned breaks can help manage this.
- Emotional sensitivity. People with ADHD often experience heightened emotional responses. Negative news can trigger strong reactions, leading us to seek more information and validation, which perpetuates the cycle of doomscrolling.
- Lack of sleep. We’re already at a disadvantage when it comes to decision-making due to impulsivity. When we’re tired, though, our executive functioning capacity plummets.
Does Doomscrolling Make ADHD Worse?
You bet it does. Doomscrolling doesn’t just waste time—it can actually make ADHD symptoms worse. Here’s why:
- Increased anxiety and stress. Constant exposure to negative news and information ramps up our anxiety levels. For someone with ADHD, anxiety can exacerbate symptoms like restlessness, irritability, and difficulty concentrating. It's like adding fuel to a fire that’s already burning pretty hot.
- Disrupted focus. We already struggle with maintaining focus; doomscrolling only makes it worse. Jumping from one shocking story to another fractures our attention span, making it tough to concentrate on tasks that matter. It’s like trying to read a book in a noisy, crowded room.
- Sleep problems. If you’re doomscrolling late into the night, it’s bound to mess with your sleep. The blue light from screens interferes with our sleep cycle, and the anxiety-inducing content makes it harder to wind down. Poor sleep then worsens ADHD symptoms, creating a vicious cycle.
- Procrastination and time management issues. Doomscrolling is a major time thief. What starts as a quick check of the news can turn into hours of lost time, leaving important tasks undone. For those of us with ADHD, who already struggle with time management, this can lead to missed deadlines and increased stress.
- Emotional dysregulation. ADHD often comes with emotional sensitivity, and constant exposure to negative content can amplify feelings of sadness, anger, or frustration. This emotional rollercoaster can make it even harder to manage everyday challenges effectively.
How To Stop ADHD Doomscrolling
Our struggles with focus and impulsivity make doomscrolling feel unavoidable. Fortunately, there are strategies we can use to help us regain control and focus. Here are a few tips to help curb the doomscrolling habit and manage ADHD symptoms more effectively:
- ⏲️ Set Time Limits. Use apps or built-in phone features to set time limits on social media and news apps. Disable notifications for social media or other apps that may be doomscrolling triggers.
- ⚫ Switch To Grayscale. This TikTok video explains that you’re less likely to get the same satisfaction out of scrolling without the color, which makes it easier to step away.
- 📆 Schedule Screen-Free Time. Designate specific times of the day to be completely screen-free - like when you’re eating, spending time with loved ones, or engaging in other hobbies. To help with the temptation, make sure the phone is out of sight, or in another room.
- 👁️🗨️ Curate Your Feed. Unfollow or mute accounts that frequently post negative or anxiety-inducing content. Instead, follow accounts that uplift, inspire, or educate. Turning your feed into a positive space can make a big difference.
- 🧘♀️Practice Mindfulness. Mindfulness techniques can help you become more aware of your doomscrolling habits. To start, every time you find yourself doomscrolling, take a moment to jot down what you were doing beforehand, how your body feels, and what emotions you’re experiencing.
- 🏃♂️Exercise. Physical activity can be a great way to distract yourself from the urge to doomscroll. Even a short walk or a quick workout can help reset your mind and reduce the need for digital stimulation. Even better, exercise is one of the best natural ways to help ADHD.
- 🥅 Identify the Goal & Plan Ahead. Since we know doomscrolling can be an effort to boost dopamine or to avoid other things, identify the goal before you open the app or pick up your phone. Ask yourself, what am I looking for? How will I know when I’ve found it? What will I do once I’ve found what I’m looking for?
- 🆘 Seek Support. Seeking support from a mental health professional or an ADHD coach can provide personalized strategies and accountability.
- 🔂 Replace Doomscrolling with a Hobby. Stopping a habit or behavior is near impossible. Replacing it, though, is doable. Once you’ve identified the need(s) doomscrolling is fulfilling for you, you can find an alternative hobby or activity to potentially meet the same need.
- 💗 Be Kind to Yourself. Remember, breaking the doomscrolling habit won’t happen overnight. Be patient and compassionate with yourself as you work towards creating healthier habits. Celebrate small victories and don’t be too hard on yourself if you slip up.
Escape the ADHD Doomscrolling Rabbit Hole
Breaking free from the doomscrolling habit is no small feat, especially for those of us navigating adult ADHD. Recognizing how doomscrolling impacts our ADHD is crucial. It’s not just a bad habit; it’s something that can significantly derail our efforts to manage ADHD symptoms.
With a greater understanding of these impacts, we can take proactive steps to minimize doomscrolling and improve our overall well-being. By setting limits, curating our feeds, and engaging in mindfulness and physical activities, we can take significant strides toward a healthier digital life.
Struggling to put these tools into practice on your own? Remember, ADHD coaching can provide personalized strategies and support tailored to your unique needs. Together, we can conquer doom scrolling and reclaim our focus, one step at a time.
