If your teenager is like most other teenagers these days, they spend way, way too much time on various social media apps – especially TikTok and other short video content.
It’s hard to tell them “no,” or to delete the apps, especially when all their friends are using it and when they’re at an age where they’re more independent. For adolescents transitioning to college, this can be even more problematic, as they’re about to be given extensive freedom to do as they please. It’s hard for parents to intervene.
Still, you may want to intervene anyway, ESPECIALLY if your child has ADHD.
What is Digital Overload?
One of the challenges associated with excessive phone use is known as “digital overload.” Digital overload is an overstimulation of the brain from consuming too much content. This extensive content consumption can cause issues such as:
- Poor Processing – Our brains can only handle so much information. When we’re scrolling videos or social media feeds for hours at a time, we’re seeing potentially hundreds upon hundreds of videos. It’s easy for us to watch the videos, but very difficult for our brains to process all of that information.
- Insomnia – Excessive content consumption also has a way of “awakening the brain.” This can lead to difficulty sleeping, even if you put the phone down and try to rest for the night.
- Stress/Anxiety – Similarly, when our brains are overstimulated, they are also overwhelmed. This can lead to stress and anxiety, even if the videos or content that a person is consuming is lighthearted or funny.
Digital overload affects all of us, and if you’re reading this on your phone, chances are it affects you as well. Most of us would benefit significantly from being unplugged from technology much more, and deleting many social media and video apps that allow for significant content consumption altogether.
But this is increasingly, if not incredibly important for those with ADHD and executive function disorder.
The Impact of Digital Overload on ADHD Symptoms
Teens and young adults with ADHD may be particularly vulnerable to the effects of digital overload due to the nature of their symptoms. ADHD affects the brain’s executive function, which is responsible for managing attention, impulse control, and emotional regulation. When these systems are overloaded with constant digital input, it can worsen the following symptoms:
Poor Memory
Your long term memories are created when your brain processes the information from the day. When you have digital overload, your ability to process that information is worse. Given that those with ADHD already may struggle with poor memory, that can mean that memory may be much worse if they spend too much time on their phones.
Reduced Attention Span and Focus
One of the core symptoms of ADHD is difficulty sustaining attention. Digital overload, with its constant notifications, app switching, and instant access to new content, can further fragment an already limited attention span. The rapid consumption of information through social media feeds or video platforms trains the brain to expect constant stimulation, making it harder for teens and young adults with ADHD to focus on more demanding or slower-paced tasks, such as studying or completing homework.
ADHD is often associated with low tolerance for boredom. Digital devices provide immediate gratification and constant entertainment, making it harder for individuals with ADHD to tolerate periods of downtime or low stimulation, which can make focusing on less engaging tasks even more difficult.
Impulse Control Challenges
Teens and young adults with ADHD often struggle with impulse control, and the digital world – where notifications, messages, and apps are designed to capture attention – can amplify this issue. Impulsivity may lead to teens with ADHD impulsively checking their devices for messages, notifications, or updates, even during activities that require focus, such as studying or driving. This behavior not only distracts them but also reinforces the habit of seeking constant stimulation.
The immediate gratification provided by digital devices can interfere with the ability to prioritize important tasks. Teens with ADHD may find themselves repeatedly delaying academic or personal responsibilities in favor of checking social media or playing games.
Sleep Disturbances
Teens and adults with ADHD need sleep even more than most of the rest of the population. That is because poor sleep causes additional attention and focus loss, and because ADHD may tire the mind and body out more than others, requiring more sleep to replenish themselves.
But digital overload can hurt our ability to sleep, so those with ADHD my not be getting adequate rest for their needs, leading to an increase in ADHD symptoms.
Hyperfocus and Addiction
While ADHD is primarily associated with inattention, some individuals with ADHD experience hyperfocus – a state of intense concentration on tasks that are highly stimulating or rewarding. Digital platforms, particularly video games, social media, or streaming services, can trigger hyperfocus in teens and young adults with ADHD.
Hyperfocus on digital content can cause individuals to spend hours on their devices without realizing how much time has passed. This can result in neglecting important tasks, such as studying, sleeping, or engaging in face-to-face social interactions. This is already a challenge for those with executive function disorder, often made worse by phone use.
The instant gratification and reward mechanisms built into many digital platforms can also reinforce addictive behaviors, particularly for individuals with ADHD who may be more susceptible to seeking quick rewards. This addiction to digital content can interfere with daily functioning and worsen ADHD symptoms over time.
How to Manage Digital Overload in Teens and Young Adults with ADHD
While digital overload can worsen ADHD symptoms, there are strategies to help manage digital consumption and reduce its negative impact:
- Set Screen Time Limits – Establish clear limits on the amount of time spent on digital devices each day, particularly for non-essential activities such as gaming or social media. Parents and caregivers can help set boundaries and encourage balance between screen time and other activities.
- Use Digital Tools For Time Management – Paradoxically, digital tools such as timers, productivity apps, and calendars can help teens with ADHD manage their time better. Using apps that encourage focus, such as the Pomodoro technique, can help break tasks into manageable chunks.
- Designate Tech-Free Zones – Create areas in the home, such as bedrooms or study spaces, where digital devices are not allowed. This helps reduce distractions and promotes more focused work and relaxation.
- Promote Offline Activities – Encourage hobbies, physical activities, and social interactions that do not involve screens. Engaging in outdoor activities, exercise, or creative hobbies can help reduce dependence on digital devices and improve focus.
You should also talk to your child often about the value of logging off or deleting the apps altogether. Some teens may be motivated to do it as they try to learn to control their own ADHD symptoms into adulthood.
Digital overload can have a profound effect on teens and young adults with ADHD, amplifying symptoms such as inattention, impulsivity, emotional dysregulation, and time management challenges. While digital devices are an integral part of modern life, it is important to recognize the potential for overstimulation and implement strategies that help teens with ADHD maintain a healthy balance.
If your teen needs help transitioning to adulthood, or you need help as a parent giving your child what they need to manage their ADHD, please reach out to ADHD Training Center, today.