ADHD & phone addiction

[Doodledoodledoo]

help! Im so addicted to my phone! I can’t stand it. It’s taking over my life !

whenever I ask for help people tell me to just put it down or leave it in another room. I can’t ! It eats my brain up. I can’t shake it. Or sometimes I can for a while but then once my phone is back it’s just scroll scroll scroll google google click click

even the way I use my phone is annoying. I’ll think of something I need to do for work, pick it up, go to do it, and completely get distracted and not even by able to remember what the thing was I needed to do. I’ve tried speak to notes, multiple apps, turning the screen gray, taking timed breaks….

I hate it.. it’s so distracting! Its awful

[FindingTheAnswers]

Hi. You are not alone with this issue, and I don't know how much ADHD plays in to it. And unfortunatelyI don't have an answer for you. I want to say that it's more of an issue with the younger generation, but thinking about what I've experienced it's everybody. It's an addiction for most of us? I've been in stores (many, many, times!) where people are talking on their phone (who are they talking to? And it's not a conversation where 2 people are catching up. Do you ever run out of something to talk about?), playing music more than loud enough for everyone to hear, singing along with the music, not paying attention to what they're doing or where they're standing or going (Hey-get the Hell out of my way. I'm trying to get an item off the shelf where you've set up your lastist campsite!). Again, it's everybody. Thinking about it now, the examples I've given, these people were probably in their 30's or older. And then there's my part in it. If my phone isn't next to me, it's 'where's my phone? Where did I leave it'. If it's quiet or slow at work, most people are on their phones-and so will I. I'm looking at the news (which is often a mistake), googling something. A lot of people are watching YouTube without an ear bud.

Like you, I've gotten distracted and forgot what the thing was I going to do. I've got a lot of notes in my calendar-written out multiple times. And I've got written notes, of which, after a while, I have to take all of these notes and condense onto 1 piece of paper. Part of this problem with me is that as I've gotten older, you could say I've gotten lazy, but also,,, I'm just,,,? I'm tired (I'm done!) with being as I call it 'On Guard' all of the time. Trying to be diligent on keeping on top of everything. Which I'm sure a lot of of us know how exhausting that is. (And if you've got kids, you have to multiply this by-how many times of keeping track?) Now, a lot of times, I really don't want to be bothered. But there's still appointments, and writing done something that has to do with the past, dealing with people (Family!), journaling? Write out an 'Ah Hah" moment, and so on. How often do I look at this stuff? Usually not much.

Has this become an addiction for most people? Does ADHD make it worse? Personally, I would say it does. But that being said, it's not from what I've experienced. A lot of people are just,,,,,? What? Addicted to their phone?

Another problem I have is with TV streaming services. I'll spent more time scrolling thru shows than actually watching them. So as far as this goes, what do I want? What am I looking for? There's a lot more to life than being on my phone or scrolling thru TV show. But yet, I keep doing it. Is it a distraction? A distraction from what?

Google 'Phubbing'.

Hopefully we'll both get some better answers from other replies. Hang in there.

[emiL1234]

Go back to an older phone that can still phone, text and email ( any iPhone up to iPhone 4) . The battery will be shitty and every time you need to charge, it brings you back to reality. Set an alarm during the day where every few minutes, you will be reminded that what you are doing might not be what you are doing right now. Phones are driving everyone crazy, ADHD or not. Someday I'm sure we will be back to land lines, the world will be a better place.

[tlvalles]

I can’t say I have an answer for you, but I do know I have the same problem because of my ADD. When I take my meds, I am not 90% better. I make a list of priorities during the day and cross them one at a time. If it’s something like cleaning or laundry, I will set a timer.

When I don’t take my meds I get completely lost for hours on my phone or iPad I don’t know realize how much time is gone by.

[allicat9]

hi there, I had the same issue I switched to a flip phone

[Musiclover56]

my husband and I are addicted to our phones as well. Our marriage counselor suggested we put our phones in a basket on the sofa table when we come in the house from work . We are not allowed to pick up the phone until 8:30 pm. At that time we can check and respond to any important calls and put it down to go to sleep .It has now become a habit and we check each other if needed . We do have a ringtone for daughter and only answer if she calls since it might be an emergency . Good luck !

[ETLawrence]

A common problem in our age. Have you tried giving your phone to a friend or family member for a week or two? I have heard if you can break a habit for 14 days or more you can beat it....the brain rewires, realizes the old habit is not coming back. If you are addicted to something, anything, you have to separate yourself from it for some time before you can master it. Consider ditching the cell phone and get a land line with no bells and whistles. Like the old days when people lived phoneless...and survived. You can do this! Get professional help if necessary.

[Denisse_ADHDTagTeam]

There are apps that block apps or websites from being used at certain times. There's also a setting on the phone where it only allows you a certain amount of time to use apps. Keep it on grayscale and remove apps altogether. I've also seen lock boxes that you put the phone in and they only open at certain times.

Phone addiction is tough, apps are meant to keep you on as long as possible and provide those dopamine hits our brains really desire. Maybe you can use the phone as a reward instead of going cold turkey. For example, "if I do x for 20 minutes, I can be on my phone for 10" and up the time of the other activity every few days. You're not alone with this! ❤️