ADHD and Phone Addiction: 11 Ways to Beat Distraction in 2025

Okay, be honest: are you reading this on your phone?

It's okay if you are — if you're an adult in the UK, you likely spend upwards of 4 hours on your phone daily. Over the course of a year, however, that adds up to about 60 days.

Phone addiction is a growing problem worldwide, and individuals with ADHD are especially vulnerable. But don't worry; you're far from a lost cause. In this guide, we'll discuss:

• How ADHD and phone addiction are related
• The different kinds of phone addiction and how to spot them
• 11 practical strategies to beat it
• How to do a digital detox day (step-by-step)

And much more.

Ready to learn? Let's go!

ADHD and Phone Addiction

Phone addiction refers to compulsive and excessive smartphone use, resulting in negative effects on an individual's daily life. This phenomenon has become increasingly prevalent in recent years due to the widespread availability of smartphones and the constant connectivity they provide.

While smartphone addiction can affect anyone, it is particularly problematic for individuals with attention deficit hyperactivity disorder (ADHD).

Why?

Psychological reasons

• Impulsiveness: People with ADHD are more likely to act impulsively, leading to spending excessive time on their phones without considering the consequences.
• Instant Gratification: Smartphones provide immediate rewards and stimulation, which can be highly appealing to individuals with ADHD who seek constant excitement and novelty.

Neurological reasons

• Dopamine Dysregulation: Research has shown that people with ADHD have lower levels of dopamine in their brains, making them more susceptible to seeking out stimulating activities like phone use.
• Executive Functioning Deficits: Individuals with ADHD struggle with executive functioning skills such as planning, organization, and self-regulation. These deficits can make it challenging for them to control their phone usage.

So, while phone addiction affects 48% of the world's population, it can be particularly harmful for folks with ADHD.

How Phone Addiction Affects ADHD Symptoms

Phone addiction can exacerbate the symptoms of ADHD and make it difficult for individuals to manage their condition. Some ways in which phone addiction can affect ADHD symptoms include:

• Inattention: People with ADHD may find it challenging to focus on tasks at hand when constantly checking their phones for new notifications and updates.
• Hyperfocus: Hyperfocus is a common trait of individuals with ADHD. They become intensely absorbed in an activity, which can lead to excessive phone use and neglect of other responsibilities.
• Impulsive Behaviour: Phone addiction can increase impulsive behaviour, making individuals with ADHD more likely to engage in risky or unhealthy behaviours like oversharing personal information online or compulsive shopping on their phones.
• Sleep Disturbance: The blue light emitted from phone screens can disrupt sleep patterns, which is already a common issue for individuals with ADHD. Poor sleep can worsen symptoms such as irritability and inattentiveness

How to Identify Phone Addiction in Yourself

It's essential first to acknowledge and address phone addiction in order to manage its effects on ADHD symptoms. Some signs of phone addiction include:

• Constantly checking your phone: If you find yourself frequently reaching for your phone even when there are no notifications or urgent messages, it could be a sign of addiction.
• Neglecting responsibilities: If you notice that you're neglecting important tasks and obligations due to excessive phone use, it may be a sign that you have a problem.
• Feeling anxious without your phone: If the thought of being without your phone causes depression, anxiety, or distress, it could be a sign of dependency.

Phone addiction can have different forms depending on what on your phone has addicted you. We'll explore some more specifics next.

Types of Phone Addiction with ADHD

ADHD and Gaming

Video games, mobile games especially, are designed to be highly stimulating and engaging. They often involve fast-paced action, flashy graphics, and rewards for completing tasks or achieving higher levels. The constant stimulation can be extremely appealing to people with ADHD who have trouble focusing on one task for an extended period of time.

As well, the instant gratification provided by mobile games can be particularly enticing for those with ADHD. These games offer quick rewards and a sense of accomplishment that may not always be found in other areas of their lives.

How to identify mobile gaming addiction:

• Spending excessive amounts of time playing games on your phone (more than 2-3 hours a day)
• Feeling irritable, anxious, or restless when you are not able to play
• Neglecting other responsibilities and activities to play games

ADHD and Social Media

Social media platforms like Instagram and TikTok are designed to keep us constantly connected and engaged. This can be especially difficult for those with ADHD who struggle with impulse control and staying focused.

For people with ADHD, the fast-paced nature of social media can be overwhelming and overstimulating. The constant stream of information can make it challenging to filter out distractions and stay on task.

How to identify social media or internet addiction:

• Constantly checking and scrolling through social media platforms
• Feeling anxious or agitated when you are unable to check social media
• Spending excessive amounts of time on social media (more than 2-3 hours a day)

ADHD and Texting/Instant Messaging

Texting and instant messaging have become the primary means of communication for many adults, especially younger generations. For those with ADHD, this can be both a blessing and a curse.

On one hand, texting allows for quick and easy communication that requires less focus and attention than face-to-face interactions. On the other hand, constantly being connected to others through text messages can lead to distractions and difficulty focusing on important tasks.

How to identify texting or instant messaging addiction:

• Constantly checking and responding to text messages
• Feeling anxious or agitated when you are unable to respond immediately
• Neglecting responsibilities and activities in order to text or message others

ADHD and Entertainment

On-demand video services like Netflix make it easy for us to binge-watch our favourite shows and movies. While this can be a fun way to relax and unwind, it can also be a significant source of distraction for those with ADHD.

The ability to watch multiple episodes back-to-back without having to wait or even get up from the couch can make it difficult for someone with ADHD to break away and focus on other tasks.

How to identify entertainment addiction:

• Constantly watching TV or movies, even when you have other responsibilities
• Feeling anxious or agitated when you are unable to watch your favourite shows or movies
• Neglecting important activities to continue watching or binging on entertainment

11 Strategies to Reduce Your Phone Addiction

#1. Set boundaries and limits for yourself

Setting boundaries and limits is essential in controlling phone addiction. There are a few ways to approach this, depending on the severity of your phone addiction.

• Mild: Screentime tracking and limiting tools can help you set a daily time limit for phone usage.
• Moderate: Set specific times during the day when phones are not allowed, such as meal times or before bed.
• Severe: Consider setting up parental controls or asking someone else to hold onto your phone for certain periods.

Outcome: Sticking to these boundaries and limits is one part of building discipline. It may be difficult at first, but it will become easier over time as you develop self-control.

Challenges:

• FOMO (fear of missing out): The fear of being left out or not being in the know due to not constantly checking your phone.
• Boredom: Without the constant stimulation of a phone, you may feel bored or restless. Find other activities to occupy your time and keep your mind engaged.

Pro Tips:

• Don't try to completely stop using your phone all at once, as this may be overwhelming and lead to relapse. Instead, start by setting boundaries for certain times of the day and gradually increasing your limits.
• Consider telling a friend or family member about your goal to reduce phone addiction and ask them to hold you accountable.
• When successfully sticking to your boundaries and limits, reward yourself with something you enjoy or find fulfilling. This will help reinforce positive behavior.

Benefits:

• More time to focus on hobbies, relationships, and self-care activities.
• Improved mental health and reduced stress from not constantly being connected to technology.

#2. Uninstall unnecessary apps

Look at the apps on your phone and consider which ones are essential and which are not. Uninstalling non-essential apps like social media and gaming can help you spend less time on your phone.

• Mild: Uninstall one unnecessary app per week.
• Moderate: Create a list of non-essential apps and delete them all at once.
• Severe: Delete all non-essential apps immediately.

Outcome: By reducing the number of distracting or time-consuming apps on your phone, you will have more free time to focus on other activities and hobbies that bring you joy and fulfillment.

Challenges:

• FOMO (fear of missing out): You may feel anxious about not being able to keep up with what others are doing on social media. Remind yourself that it is important to prioritize your own well-being over constantly checking in with others online.
• App addiction: You may still use certain apps compulsively, even after deleting them. If this becomes a problem, seek support from a professional therapist or counselor.
• Boredom: Without access to constant entertainment on your phone, you may feel bored at times. Embrace the boredom and use it as an opportunity to try new activities or hobbies that don't involve your phone.

Pro Tips:

• Keep essential apps, such as communication or productivity tools, in a separate folder on your phone's home screen for easy access.
• Use your phone's extra storage space to download educational or informative apps to help you learn and grow. 

Benefits:

• Improved focus and productivity
• Stronger relationships with loved ones due to decreased distraction from your phone

#3. Establish phone-free zones

Designate areas in your home or workplace where phone use is not allowed. This will create physical boundaries that discourage excessive phone use.

• Mild: Start with small zones like the dining table or bedroom.
• Moderate: Expand phone-free zones to include areas like the bathroom or living room.
• Severe: Make the entire home a phone-free zone during certain hours of the day.

Outcome: You’ll be more present in these spaces, whether engaging with family, working, or simply relaxing.

Challenges:

• Habitual Checking: You may instinctively reach for your phone in these zones. To distract yourself, keep a book or other activity nearby.
• Resistance from Others: Family or housemates may not want to follow these rules. Lead by example and explain the benefits.

Pro Tips:

• Place a decorative basket or tray at the entrance to phone-free zones for storing phones.
• Use this time to practice mindfulness or engage in a physical activity.

Benefits:

• Improved quality of sleep if your bedroom is a phone-free zone.
• Stronger in-person interactions with loved ones.

#4. Replace scrolling with reading

Swap time spent on your phone with reading books, articles, or even audiobooks.

• Mild: Set a goal to replace 15 minutes of phone use with reading daily.
• Moderate: Keep a book or e-reader handy and commit to reading during downtime instead of using your phone.
• Severe: Remove social media apps and dedicate that time to finishing a book each week.

Outcome: You’ll develop a more enriching habit that stimulates your mind and reduces screen dependency.

Challenges:

• Initial Disinterest: If you’re not used to reading, it may feel tedious. Start with topics or genres that excite you.
• Distraction: You may still be tempted to check your phone. Put it in another room while reading.

Pro Tips:

• Join a book club or reading challenge to stay motivated.
• Use a physical book instead of an e-reader to reduce screen time further.

Benefits:

• Expanded knowledge and vocabulary.
• Reduced eye strain from staring at screens.

#5. Leverage the power of Do Not Disturb

Use your phone’s “Do Not Disturb” feature to limit notifications and interruptions.

• Mild: Enable Do Not Disturb for specific hours, like during meals or before bed.
• Moderate: Use focus modes to allow only essential calls and messages.
• Severe: Keep your phone on silent throughout the day, only checking it during designated times.

Outcome: You’ll have more uninterrupted time to focus on tasks or simply enjoy the moment.

Challenges:

• Missing Important Alerts: Set exceptions for emergency contacts.
• Habitual Checking: Pair this strategy with others, like phone-free zones, to break the habit.

Pro Tips:

• Schedule “Do Not Disturb” to activate automatically during key hours.
• Inform close friends and family of your new habits to avoid misunderstandings.

Benefits:

• Enhanced focus and productivity.
• Reduced stress from constant notifications.

#6. Adopt a digital detox day

Commit to one day a week where you avoid using your phone entirely.

• Mild: Start with half a day, such as Sunday mornings.
• Moderate: Go a full day without your phone, using it only for emergencies.
• Severe: Extend your detox to an entire weekend.

Outcome: You’ll gain clarity and reconnect with the world around you.

Challenges:

• Withdrawal Symptoms: The first few detox days might feel isolating. Plan engaging offline activities.
• Dependence on Phone Tools: Use physical alternatives, like paper maps or a journal, during detox days.

Pro Tips:

• Plan outdoor activities, like hiking or visiting friends, to keep busy.
• Announce your detox day in advance to avoid confusing others.

Benefits:

• Improved mental clarity.
• A greater appreciation for offline experiences.

#7. Customize your home screen

Reorganise your home screen to minimize distractions and prioritise productivity.

• Mild: Move time-consuming apps to a secondary screen.
• Moderate: Keep only essential apps on your home screen.
• Severe: Set your home screen to display only a calming wallpaper with no app icons.

Outcome: A less cluttered interface reduces the urge to scroll mindlessly.

Challenges:

• Breaking Old Habits: Muscle memory may lead you to re-download apps. Be persistent.
• Adjusting to a Minimalist Setup: The transition may feel inconvenient, but it is worth it.

Pro Tips:

• Use widgets for productive tools like calendars or reminders.
• Replace app icons with calming or motivational images.

Benefits:

• Reduced impulse to open distracting apps.
• Increased focus and organization.

#8. Set up real-world rewards

Replace the dopamine rush of phone notifications with real-world rewards.

• Mild: Give yourself small rewards for meeting daily phone usage goals.
• Moderate: Set larger rewards for weekly progress, like a favorite meal or outing.
• Severe: Treat yourself to something significant, like a new hobby tool, after achieving long-term goals.

Outcome: You’ll retrain your brain to associate positive feelings with productive habits.

Challenges:

• Consistency: Stick to your goals and avoid bending the rules.
• Over-rewarding: Ensure rewards are proportional to your achievements.

Pro Tips:

• Track your progress using a physical chart or app.
• Make rewards meaningful but not counterproductive (e.g., avoid rewards that involve phone use).

Benefits:

• Increased motivation to reduce phone dependence.
• A sense of accomplishment.

#9. Switch to grayscale mode

A colourful screen is designed to grab your attention. Grayscale mode can make your phone less appealing.

• Mild: Try grayscale for an hour or two daily.
• Moderate: Use grayscale during the entire workday.
• Severe: Keep your phone on grayscale permanently.

Outcome: Removing the visual stimulation of colors makes your phone less engaging and encourages intentional usage.

Challenges:

• Habitual unlocking: You may still instinctively pick up your phone even with grayscale. Combine this strategy with others to maximize its effect.

Pro Tips:

• Pair grayscale mode with limiting app use to reinforce reduced screen time.
• Keep color mode available for essential activities, like photo editing or navigation.

Benefits:

• Less screen time due to reduced visual appeal.
• Better focus on real-world activities.

#10. Use a physical planner or notebook

Replace digital tools with analogue alternatives for tasks like planning, journaling, or note-taking.

• Mild: Use a notebook for one task, such as grocery lists.
• Moderate: Replace your digital calendar with a physical planner.
• Severe: Fully transition to paper-based tools for all organisational needs.

Outcome: A physical planner or notebook helps eliminate excuses to constantly check your phone for reminders or notes.

Challenges:

• Portability: Carrying a notebook may feel inconvenient at first.
• Syncing: Transitioning from synced digital calendars to physical planning may take effort.

Pro Tips:

• Choose a notebook with sections for multiple purposes, like to-do lists and journaling.
• Keep your planner in a visible spot to develop the habit of using it daily.

Benefits:

• Reduced reliance on phone apps for productivity.
• More creative and tactile engagement with your planning process.

#11. Charge your phone outside your bedroom

Keeping your phone out of reach at night prevents bedtime scrolling and helps you wake up without distractions.

• Mild: Place your phone on a dresser or shelf instead of your bedside table.
• Moderate: Charge your phone in another room.
• Severe: Store your phone in a drawer or locker overnight.

Outcome: Limiting nighttime access can improve your sleep quality and reduce reliance on your phone as a bedtime crutch.

Challenges:

• Alarm dependency: Use a traditional alarm clock to wake up on time.
• Nighttime anxiety: You may worry about missing urgent calls. Set up an emergency bypass for key contacts.

Pro Tips:

• Pair this strategy with a calming bedtime routine to ease the transition.
• Use a dedicated charging station for your phone to create a consistent habit.

Benefits:

• Improved sleep patterns and reduced blue light exposure.
• More mindful mornings.

How to Detox From Your Phone Addiction (Step-by-Step)

We mentioned earlier that it's a good idea to do a digital detox day periodically to kick your phone addiction. How should you go about that?

Here are some steps to help you through the process:

1. Set a date. Pick a day that works for your schedule and commit to it.
2. Plan ahead. Tell friends and family in advance that you won't be available via phone or social media on your digital detox day.
3. Make alternative plans. Instead of scrolling through your phone, plan activities like reading, going for a walk, or spending time with loved ones (in person!).
4. Decide on boundaries. Will you completely disconnect from all technology or just limit certain apps? It's okay to start small and work your up towards stricter rules. Set clear boundaries for yourself.
5. Unplug and stick to it. Turn off your phone and put it away for the duration of your detox. Don't cheat!
6. Reflect on your experience. After your digital detox day, take some time to reflect on how you felt without your phone and any insights or realizations you had.
7. Incorporate changes into daily life. Use what you learned during your digital detox to make lasting changes in your relationship with technology.

Remember, breaking a phone addiction takes time and effort, but by implementing these strategies and being mindful of your phone usage, you can begin to create healthier habits and regain control over your device. It's important to prioritize self-care and not let our devices consume us.

Take Back Control of Your ADHD and Phone Addiction

Let's quickly recap all we've covered:

• Phone addiction uniquely impacts individuals with ADHD due to impulsiveness, dopamine dysregulation, and executive functioning deficits. These factors make smartphones particularly appealing but exacerbate ADHD symptoms like inattention, impulsivity, and sleep disturbances.
• Different types of phone addiction—gaming, social media, texting, and entertainment—pose unique challenges for individuals with ADHD. Each form of addiction leverages instant gratification and overstimulation, making it hard for people with ADHD to regulate their usage and focus on essential tasks.
• Practical strategies like setting boundaries, uninstalling unnecessary apps, and adopting phone-free zones can help reduce phone addiction. Additional approaches, such as grayscale mode, using physical planners, and digital detox days, encourage intentional habits and improved mental health over time.

Just because you have ADHD doesn't mean you have to continue suffering through phone addiction. A mixture of holistic solutions and mindful intentionality can help you take control of your phone usage and ADHD symptoms.

As you embark on your journey towards a healthier relationship with technology, be patient and kind to yourself. Most importantly, enjoy the newfound freedom and focus that come with breaking free from phone addiction. Keep up the good work!

Frequently Asked Questions

Does screen time make ADHD worse?

There is evidence that excessive screen time can exacerbate ADHD symptoms in some individuals, particularly in children. However, this varies from person to person and depends on the type of screen activity and how it affects their overall daily routine.

What is nomophobia?

Nomophobia, an abbreviation for "no-mobile-phone phobia," is characterized by a fear or anxiety of being without one's mobile phone. It can lead to excessive phone usage and dependence on the device for social connection, validation, and entertainment.

What is ADHD burnout?

ADHD burnout is a state of physical, mental, and emotional exhaustion that can occur due to chronic stress from managing ADHD symptoms. It can manifest as fatigue, irritability, lack of motivation, and difficulty concentrating. Practicing self-care and seeking support from a therapist or coach can help manage ADHD burnout.

Struggling with ADHD and Phone Addiction in London or the UK?

If you are based in London or the UK and are struggling with ADHD and phone addiction, consider booking an assessment with us. We can help you understand the impact of phone use on your ADHD and develop personalised strategies for managing your symptoms and reclaiming control over your technology use.

Despite living with ADHD there are ways to aspire to utilise technology positively and enhance your productivity. Book your private assessment today!

‍

References

Mobile phone and internet usage statistics in the UK

Use of digital media for young people - The Royal College of Psychiatrists

Teens with problematic smartphone use are twice as likely to have anxiety – and many are eager to cut down | King's College London

A cognitive neuroscience review of the aetiology of ADHD - ACAMH

Smartphone Addiction and Associated Health Outcomes in Adult Populations: A Systematic Review - PMC

Smartphone addiction fuels loneliness and reduces well-being, study finds

The effects of smartphone addiction on learning: A meta-analysis - ScienceDirect

70 Addiction to Cell Phone Statistics, Facts & Demographics

‍

Disclaimer: The information is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, and information, contained in this article is for general information purposes only and does not replace a consultation with your own doctor/health professional. Information about mental health topics and treatments can change rapidly and we cannot guarantee the content's currentness. For the most up-to-date information, please consult your doctor or qualified healthcare professional. For more information, you can check the Royal College of Psychiatrists (rcpsych.ac.uk)

Pictures source Pexels.com Free Stock Photos, Royalty Free Stock Images & Copyright Free Pictures · Pexels