If you have ADHD, doomscrolling can hijack your day before you even realize it. So yeah — you’re not broken, your phone is just really good at hijacking your brain. If you’re wondering how to stop doomscrolling when I have ADHD, here are five tricks you can try today (or at least think about while scrolling TikTok for “just five more minutes”).
ANSWER: To regain control of your screen time with ADHD, try interrupting the pattern, setting visual limits, and using doomscrolling as a cue to check in with yourself — not punish yourself. Start by noticing the moment you’re scrolling without purpose and asking, “Do I need this? Or am I just avoiding life again?”
How to stop doomscrolling when I have ADHD (without deleting the internet)
We live online now. There’s no going full hermit in a cave with no Wi-Fi. But learning to catch yourself in the doomscroll loop is half the battle. ADHD makes this harder because our brains are both easily distracted and hyperfocused on things that fire dopamine. News overload and endless TikToks? Yep, dopamine party.
We grew up with screens. Our brains soaked in algorithm juice for years. So before the shame spiral starts, remember: this isn’t a personal failure.
Instead, try these:
- Set 1–2 designated “scroll breaks” in your day. Phones become less sneaky when they’re part of the schedule.
- Put a sticky note on your phone with the question: “What am I looking for right now?”
- Create a “crisis-free zone” app folder with safe, chill content only (like recipes, animal videos, or plant apps — whatever restores you).
- Use an actual timer (not your phone timer — it’ll trick you) when opening social media.
- Build a mini “transition ritual” — one small move like getting up, stretching, or drinking water to signal your brain it’s time to shift activities.
Easy ways to break free from endless scrolling (or at least hit pause)
OK, let’s be real. The need to “break free” sounds dramatic, but it really can feel like that. ADHDers often know when we’re stuck, we just can’t find the “off” switch in the moment.
A few low-effort moves that don’t require a full personality overhaul:
- Move your doom apps to the second screen (bonus tip: bury them inside a folder called “Nope”)
- Try grayscale mode. Everything looks waaay less exciting. It’s ugly enough to make you want to leave.
- Replace one app with a shortcut to a feel-good playlist or your favorite journaling app (yeah, I know — just try it once)
When you catch yourself endlessly scrolling, don’t beat yourself up. Just notice it. That’s progress.
Feeling overwhelmed and stuck on my phone — is that ADHD or just life?
Short answer: Both. ADHD tends to crank up the volume. We’re already bouncing between tabs in our mind, then we open our phones and bam — 37 tabs more.
Feeling paralyzed isn’t laziness. It’s a kind of mental gridlock. And our brains, especially when overwhelmed, chase the easiest hit of stimulation — aka your “For You” page.
Instead of guilt, try curiosity. Ask, “What am I avoiding by scrolling right now?” That question hits. If your brain shrugs back at you, that’s valid too.
And FYI, here’s a helpful look at Why One Comment Can Ruin Your Day — it’s connected to this whole overwhelm-avoidance-scroll cycle.
Tips to quit doomscrolling and focus better (mostly)
No tip is perfect. And honestly, no app is going to precision-fix this for your ADHD brain. But small changes can tilt the odds in your favor.
- Name your “scroll trap” times — Is it right when you wake up? After lunch? During “I should be working” moments?
- Pick one habit swap for those times. It could be a 2-minute walk, doodling, texting a friend, or breathing (yep, counts).
- Limit input to boost output — You can’t think clearly if your brain’s full. Start filtering instead of flooding.
Plus, check out this ADDitude Article for more insight straight from the experts. Even if it’s just to make you feel a little more seen.
How to regain control of my screen time (without swearing off the internet)
You’re not going to delete Instagram forever. (If you do, congrats, but most of us will be back by Friday.) The goal isn’t a phone cleanse. It’s awareness and redirection.
Instead of pretending you’ll never scroll again, build check-ins:
- Notice when you’re scrolling more often — morning? Bedtime? Post-argument?
- Mark one “cut off” time each day when you physically put your phone out of reach
- Practice catching the scroll without spiraling — go “whoops,” drop the phone, carry on
It won’t be clean. But it can be kinder. And you can take small steps out of the scroll hole.
Frequently Asked Questions
Q: Is doomscrolling worse for people with ADHD?
A: Kind of, yes. Our brains are more sensitive to dopamine and tend to hyperfocus on emotionally intense stuff — which social media and news are FULL of. So the scroll trap is extra sticky for ADHD minds.
Q: I keep doomscrolling even though I hate it. What gives?
A: Welcome to the ADHD paradox. Something can feel bad and still be easier than doing nothing or switching tasks. This is about pattern interruption, not willpower. You’re not alone.
Q: What’s a realistic first step to reduce my screen time?
A: Start by naming one time of day when you notice yourself doomscrolling, and build a 30-second break-in routine. That’s it. One moment of awareness at a time.
If you caught yourself scrolling halfway through reading this, no worries — same. All we’re trying to do here is notice, be a little gentler with ourselves, and maybe change the pattern one tiny piece at a time.
One small step today: Move one app off your home screen. Just one. Out of sight makes a surprising difference, especially for brains that thrive on visual cues.