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The Dopamine Dilemma

How to Avoid Phone Addiction with ADHD

Do you have ADHD and find yourself constantly checking your phone? Do you get distracted by notifications and end up scrolling endlessly? Do you feel like your phone is your heroin dealer, giving you the dopamine that your brain craves?

If you answered yes to any of these questions, you are not alone. Many people with ADHD struggle with phone addiction, which can interfere with their productivity, creativity, and well-being. In this blog post, I will share some tips and strategies that can help you break free from your phone and focus on what matters.

Tip 1: Turn off notifications and flip your phone over

One of the simplest and most effective ways to reduce your phone usage is to turn off notifications and flip your phone over. Notifications are designed to grab your attention and make you curious about what’s happening on your phone. They can trigger a compulsive urge to check your phone and see what’s new.

By turning off notifications, you can eliminate this source of distraction and temptation. You can also flip your phone over so that you don’t see the screen or any incoming messages. This way, you can avoid the visual cues that can lure you into checking your phone.

Tip 2: Set boundaries and limits for your phone usage

Another way to curb your phone addiction is to set boundaries and limits for your phone usage. You can decide when, where, and how long you can use your phone each day. For example, you can:

  • Use an app or a timer to track and limit your screen time
  • Set specific times of the day when you can check your phone, such as before breakfast, after lunch, or before bed
  • Avoid using your phone in certain places or situations, such as in the bedroom, at the dinner table, or while working
  • Use the do not disturb mode or airplane mode to block calls and messages when you need to focus or relax

By setting boundaries and limits for your phone usage, you can create a healthy and balanced relationship with your phone. You can also free up more time and energy for other activities that are more meaningful and rewarding.

Tip 3: Find alternative sources of stimulation and reward

One of the reasons why people with ADHD are drawn to their phones is because they provide stimulation and reward. Phones offer a variety of content that can keep us entertained, informed, and connected. They also give us a sense of achievement and satisfaction when we receive likes, comments, or messages.

However, phones are not the only source of stimulation and reward. There are many other ways to satisfy our need for novelty, challenge, and feedback. For example, we can:

  • Engage in hobbies or interests that spark our curiosity and creativity
  • Learn new skills or topics that challenge our intellect and abilities
  • Connect with friends or family who support us and make us laugh
  • Reward ourselves with treats or experiences that make us happy

By finding alternative sources of stimulation and reward, we can reduce our dependence on our phones and enrich our lives with more variety and joy.


Phone addiction is a common problem for people with ADHD, but it is not impossible to overcome. By following these tips and strategies, you can break free from your phone and reclaim your attention, focus, and happiness. Remember that you are in control of your phone, not the other way around. You have the power to use it wisely and responsibly.

Stefan Glazer
Stefan Glazer

Author, Photographer, Artist, Pug Dad, Podcast Host, Teacher, Friend

Articles: 210

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