Unplug to Focus: How Blocking Apps and Turning Off Notifications Can Help ADHD

In this fast-paced digital age, staying focused on tasks can be a massive challenge, especially for those of us dealing with Attention Deficit Hyperactivity Disorder (ADHD). The constant barrage of notifications, emails, and app alerts can quickly derail even the most determined of us ADHDers. Individuals with ADHD often struggle with maintaining focus on tasks, managing their time effectively, and resisting distractions. In the digital era, where information bombards us from all directions, these challenges are magnified, making it crucial to find effective strategies to navigate the modern world without feeling overwhelmed.

You unlock your phone to do something, get distracted by the notifications and, then suddenly, you can’t remember what you picked it up for. Or worse, you get sucked into hours of scrolling and forget what you want to achieve!

However, there is a simple yet powerful solution – blocking apps and turning off notifications. This digital detox can be an absolute game-changer for ADHD folks, and can help you reclaim control over your attention, organisation, and time-management and enhance your overall well-being.

Why Smartphones Distract Those With ADHD

Smartphones, with their myriad of apps and constant notifications, are both a blessing and a curse. While they provide unprecedented access to information, organisational tools, support and connectivity, they can also be a significant source of distraction, particularly for those with ADHD.

The frequent pings, buzzes, and alerts trigger a dopamine response, creating a cycle of constant stimulation that can be difficult to break. Furthermore, constantly failing to complete tasks, being late or being seen as lazy is extremely detrimental to the self-esteem, confidence and productivity of ADHD individuals. There often comes a lot of shame from those ADHDers who cannot “get off their phone” or get “simple” tasks done, and actually enacting some of these suggestions can be a significant act of self-care to help your brain work in the best way it can, especially on tricker days.

How Blocking Apps Helps ADHDers

Blocking apps may seem counterintuitive in a world that thrives on connectivity, but for individuals with ADHD, it can be a lifeline. Apps designed to block or limit access to distracting content allow users to create focused work environments. By setting specific timeframes for app access or designating periods of digital detox, individuals can reduce the risk of succumbing to impulsive distractions and regain control over their attention. I like to set myself a period of time, several times a week, to check my social media and block it the rest of the week to avoid mindless scrolling. I block my work email after 6 pm on weekdays and for the whole weekend, and I block social media apps all the time, other than 6:30-8:45 pm on some weekdays. I have found that this has given me more focus and time to do the hobbies I enjoy.

Turning Off Notifications: A Simple Yet Powerful Move For ADHDers:

The allure of notifications lies in their unpredictability. Turning them off can be a radical but effective step towards regaining control over one's attention. By silencing the constant barrage of alerts, individuals with ADHD can create a quieter mental space, reducing the likelihood of being pulled away from important tasks. This intentional disconnection can significantly enhance focus and productivity.

Practical Tips for Implementation:

1.     Identify Problematic Apps: First, take note of apps that frequently distract you. Social media, news, and gaming apps are common culprits. Second, consider deleting these apps if they are very unhealthy. Otherwise, consider using app blockers or limiters to set specific time limits and engagement times for these applications. Third, monitor how effective this is and what you might need to change to help you pick up your phone less.

2.     Establish Digital Detox Periods: Designate specific times during the day or week for a digital detox. This could be during work hours, study sessions, mealtimes, or even whole weekends. Disconnecting temporarily allows your brain to reset and refocus. Think about using “aeroplane mode” or “sleep mode” a few hours before bed to ensure you don’t receive late-night texts or calls, or even switch off your phone to maintain good sleep hygiene. Consider leaving your phone out of the bedroom and using a traditional alarm clock.

3.     Change Notification Settings: Review and customise the notification settings on your phone. Disable all non-essential notifications and prioritise essential ones. For example, you might disable WhatsApp notifications but allow texting notifications. In addition, you might ask friends and family to only text essential or emergency messages during busy times or periods of high stress. This selective approach minimises interruptions without completely isolating you from important information.

4.     Use Focus Apps: Explore apps designed to enhance focus and productivity. Some apps offer features like Pomodoro timers, task tracking, and background noise generators that can help create a conducive work environment. Some may find it easier to use apps like this on a computer and leave their phone in a drawer whilst they work.

In the age of constant connectivity and fast information, finding strategies to manage distractions is crucial, especially for individuals with ADHD. Blocking apps and turning off notifications might seem like a drastic move, but it's a powerful method to reclaim control over your attention, improve self-esteem and productivity and foster a more focused and balanced life. As we navigate the digital landscape, let's not forget the importance of intentional disconnection for the sake of our mental well-being. You matter!

ADHD Coaching

If you are stuck on where to start with a digital detox, this is where Earth Coaching can come in handy - to help unstick you! If you feel like you need unsticking or require more input into helping you manage and navigate ADHD, neurodiversity or chronic illness life, you can take a look at my coaching services and book a discovery session.