Social Media and ADHD, Part II: 10 Tips for Managing Digital Distractions

By Grant Crowell, featuring an interview with Dr. Michelle Frank

Living in a digital world has a myriad of benefits, tangible and intangible. In fact, advancements in technology have made ADHD management systems and tools more available and user-friendly than ever…but even joy must be balanced by pain. Last month we discussed the intersection of ADHD and technology in depth. In this follow-up article, we want to provide you with tools and tips to make technology work for you, not against you!

Here are some ADHD friendly strategies to help eliminate and minimize digital distractions.

1. Use timers and reminders to mark start/stop points and commit to using them regularly.
2. Be mindful and intentional when posting and texting. Michelle Frank comments, “I use this saying: Write it twice to make it nice! Literally, write it out, then delete it, then write it again before hitting send. Actually read it before sending. This slows down the impulse a bit and makes the action more intentional. I encourage people to make a list of their followers in their head before posting on social media so that they can consider whether or not that post is something they would want EVERYBODY on the feed to read or know about them.”
3. Turn off automatic notifications. Only set up notifications for those people and things which truly need your immediate attention
4. Use privacy settings. Check them often.
5. Set aside committed blocks of time to work that are free from social media. Use social media/technology as a way to reward task completion at a certain time of the day. Schedule specific times of the day to check/return emails, as emailing can have a domino effect.
6. Anti-Social and Freedom (available for Mac and Windows) are two programs you can download to turn off access to certain websites, or the entire Internet, for designated periods of time.
7. Don’t engage in screen time right before bed. Drawing upon her clinical experience, Dr. Frank noted that use of stimulating technology before bed “seems to wake many people’s brains up and can make it more challenging to wind down and get to sleep on time.”
8. Talk openly about these issues. Frank encourages parents to have active discussions with kids and teens about these issues; not just lectures…actually get their opinion! “They know this technology better than anyone.” she says. “Join them in a discussion about what rules are appropriate. Ask them what an appropriate amount of screen time is per day, what the consequences should be if they over-do it on video games and don’t do homework, etc. They may resist at first, but when you press them to give you an HONEST answer as if they were parents or teachers, you may be surprised at what they come up with.” Stick to your agreement and follow-through on consequences, which should be simple, as immediate as possible, and linked to the behavior at hand. Follow consequences with a discussion and plan for next time.
9. Don’t mistake other’s ‘outsides’ for your ‘insides’. “It isn’t helpful to compare yourself and use your peers’ activity on social media to your sense of personal well-being and value. Sure, it’s important to check-in with ourselves from time to time, but we don’t need to compare our life to someone else’s projected image and then hold ourselves to an unrealistic standard. To paraphrase someone else’s quote, don’t compare your own bloopers to everyone else’s highlight reel,” says Frank.
10. Be a better listener. A lot of social media can be people talking at or over each other. Instead of always being quick to post, try to pay attention first to what other people have to say. In a chat group, give yourself a few minutes to absorb a topic and the conversation around it. Better listeners are better communicators!

Technology and social media are wonderful, exciting advances that have numerous benefits. In fact, technology allows for many irreplaceable accommodations and tools to manage ADHD symptoms. Being aware of common pitfalls and mindful of your own online behaviors can go a long way in making technology your ally and taking control of digital distractions!

Grant Crowell is a veteran social media professional and a YouTube Audience Development Manager for Fortune 500 sites. He is also the producer and host of the podcast show, “Super Socialize Me!” an interview series with social media masters who teach social skills for online engagement. Visit his bio page at about.me/grantcrowell.

Special thanks to Dr. Michelle Frank for lending her expertise to this article. Dr. Frank is a Clinical Psychologist who specializes in the diagnosis and treatment of ADHD in college students, young adults, and women. She is located in Ann Arbor, MI at Sari Solden & Associates. www.sarisolden.com