Attention-deficit/hyperactivity disorder (ADHD) affects not only how we focus and organize, but also how we engage with digital media.
Many individuals with ADHD find themselves doomscrolling – endlessly scrolling through social media, often scrolling through negative news or social feeds – even when it leaves them anxious and drained.
This habit of consuming bad news despite feeling worse is like getting stuck in a “digital quicksand” of negativity, where each swipe pulls you in deeper.
For someone with ADHD, doomscrolling can become especially hard to stop, because the ADHD brain’s unique wiring interacts with digital content in a way that fuels this cycle.
Also, social media is designed to encourage us to stay on their apps and keep scrolling. Tailored algorithms intended to provide us with endless content on topics that interest us can make it easy for anyone to get caught in a doomscroll, but people with ADHD may be even more susceptible to this.
Learning the impact of doomscrolling and strategies to reduce this behavior is the first step in engaging in healthier social media consumption.
Why Doomscrolling Hooks the ADHD Brain
Dopamine and Novelty Cravings
One reason doomscrolling is so addictive for the ADHD brain is neurochemical. ADHD is associated with lower-than-average levels of dopamine – the neurotransmitter that creates feelings of reward and motivation
Seeking stimulation is the brain’s way to get a quick dopamine boost, and the internet provides an endless supply of novel content.
“ADHD brains experience a surge of motivation after a high-stimulation behavior triggers a release of dopamine,” explains clinical psychologist Ellen Littman, Ph.D., “but in the aftermath… they return to baseline with an immediate drop in motivation.”
In other words, even if one more scroll isn’t truly satisfying, the ADHD brain still craves that next little “hit” of reward.
Doomscrolling provides continuous mini-rewards and emotional intensity that keep the ADHD brain hooked.
“I realize that I can’t go five minutes without searching for the minimal dopamine hit I can get from TikTok.”
Impulse Control and Hyperfocus
Beyond brain chemistry, ADHD involves challenges with impulse control and self-regulation.
The impulse to click on the next intriguing link or refresh the feed can overpower the voice telling you to stop.
People with ADHD can be very “bingey” and tend to check their phones repeatedly due to poor impulse control.
Once engaged, it can feel almost impossible to stop scrolling” because ADHD also brings the tendency to hyperfocus or get “locked in” on an interesting stimulus.
What might be a brief check of the news for someone else can turn into hours lost for someone with ADHD as they tumble down the rabbit hole of related posts.
“28 videos down, I can’t get up anymore, I’m landlocked to the desolate island that is my couch.”
Time Blindness
Many ADHD individuals also struggle with time blindness – an inability to sense the passing of time accurately
During a doomscrolling session, minutes and hours can slip away unnoticed. The result is that concerns about staying up too late or neglecting tasks get overshadowed by the immediate reward of continuing to scroll.
As Dr. Littman puts it, for a dopamine-hungry ADHD brain, “concerns about time or consequences are dwarfed by the pursuit of pleasurable reinforcement.”
In short, doomscrolling aligns with the ADHD brain’s wiring: it provides constant stimulation, frequent little rewards, and an easy outlet for impulsivity, all while distorting your sense of time. It’s no surprise that so many ADHDers describe feeling “sucked in” to this behavior.
Expert Insights
Mental health professionals and ADHD experts have been observing the link between ADHD and doomscrolling, and they offer valuable insights.
Dr. Alex Dimitriu, a psychiatrist, notes that people with ADHD can end up bingeing on negative content online – the “mental equivalent of bingeing on potato chips… and equally hard to stop.”
He explains that humans naturally have a negativity bias, and the ADHD brain doesn’t necessarily discriminate between positive or negative stimulation – it just seeks intensity and novelty. This means bad news can hook an ADHD brain as much as good news, sometimes even more.
ADHD specialists also note how the design of online platforms exploits ADHD traits.
Eric Tivers, an ADHD coach, uses an analogy: trying to satiate an understimulated ADHD brain with quick internet hits is like “trying to fill a bucket with a hole in it” – the pleasure leaks out as quickly as it comes
You might scroll for stimulation but never feel fully satisfied, leading you to keep going in search of more.
“Most of us don’t spend hours scrolling because we think it’s a good use of time; we do it because we’re looking for the stimulation we need to function,” explains Jessica McCabe, an ADHD advocate
This perspective shifts the issue from a moral failing to a coping mechanism. Understanding that you’re seeking stimulation, not “wasting time” on purpose, can help reduce self-blame and point toward solutions.
The Impact of Doomscrolling on ADHD Symptoms
Heightened Anxiety and Emotional Toll
Constant exposure to distressing news can send anxiety levels through the roof.
For someone with ADHD’s sensitive nervous system, doomscrolling is like “adding fuel to a fire that’s already burning pretty hot.”
It amplifies worry, sadness, and anger, often leading to irritability and mood swings. Over time, this stress can result in emotional exhaustion or a sense of hopelessness.
Many people also feel guilty about the time lost to scrolling, which can chip away at self-esteem.
Fractured Focus and Productivity
Doomscrolling trains the brain to crave constant novelty, which in turn impacts your attention span.
After a long scrolling session, you may find it hard to concentrate on any task that isn’t as stimulating.
Additionally, every hour spent doomscrolling is an hour not spent on something productive. It becomes a form of procrastination that can lead to missed deadlines and piling work, ultimately creating more stress.
“I spend hours every day just mindlessly thumbing through my phone; my inner monologue is screaming to get up and actually do something, but it’s like a paralysis.”
Sleep Disruption and Fatigue
Doomscrolling often stretches late into the night. The light from your phone screen and the mental stimulation of reading upsetting news can both interfere with sleep.
The next day, you’re exhausted, and we know ADHD symptoms (like concentration and mood) get much worse when you’re tired.
Persistently losing sleep to doomscrolling creates a vicious cycle of daytime fatigue and even more vulnerability to distraction and stress.
“Eventually, you’re not even enjoying the activity anymore. You’re emotionally depleted, but your brain is still reaching out for dopamine and the activity you’re doing is still providing it, so you keep going until you’re so depleted you have no energy or emotion left over. Which is when you end up feeling ’empty,’ though people describe it in different ways. Basically, you crash.”
Breaking the Cycle: Practical Strategies
The good news is that there are concrete steps you can take to reduce doomscrolling and reclaim your time and mental well-being.
Breaking this habit might feel daunting, but even small changes can make a big difference. Here are several ADHD-friendly strategies to help you escape the doomscrolling vortex:
Consider how doomscrolling makes you feel
Take some time to think about the impact doomscrolling is having on you, both mentally and physically.
List some of the feelings you get during and after a doomscroll, e.g., I feel guilt for wasting time; headaches from information overload; frustration, and sadness from the news.
While it is good to want to stay informed about the news, it is also important to have a healthy balance of news input and your own mental well-being.
If you are feeling negatively affected by doomscrolling that it is impacting your life and health, think about how much time you want to dedicate to this activity.
Consider: Can you reasonably stay informed if you scroll for a few minutes a day and avoid a lot of the negative impacts of doomscrolling?
Create Dopamine-Friendly Alternatives
Your brain is seeking stimulation, so give it healthier “snacks.”
Make a list of dopamine-rich activities you enjoy – what some experts call a “dopamine menu”.
Include quick, fun options (e.g. play a 10-minute game, do a few jumping jacks, sketch or doodle). Keep this list handy. Whenever you feel the itch to scroll, try one of those activities first.
You could make this list into an image that looks like an actual menu using templates on websites such as Canva. Set this image as your phone background so it is easy to see and remind you.
By satisfying your brain’s need for novelty or pleasure in a better way, you’ll curb the urge to seek it from endless scrolling.
Use Timers and App Blockers
Implement external guardrails to compensate for time blindness and impulsivity.
Set a timer before you start browsing (“I’ll scroll for 10 minutes, then stop”). When the alarm goes off, take it as your cue to pause and put the phone down.
You can also use app-blocking tools or built-in screen time limits on your phone. For instance, configure your device to allow only 15 or 30 minutes per day on news or social media apps.
Some apps will even lock you out after your limit. Disabling notifications or using “Do Not Disturb” mode during certain hours (especially late at night) can also prevent tempting pings that lure you back in.
Habit-Stack & Replace Doomscrolling
Identify when and where you most often doomscroll, and attach a different behavior to those moments.
For example, if you usually scroll in bed at night, leave your phone in another room at bedtime and listen to calming music or an audiobook instead.
If you tend to scroll during idle moments, keep a book or a fidget toy handy to use at those times. Replacing a habit with a new one is often easier than trying to simply quit it cold turkey.
Mindful Scrolling vs. Mindless Scrolling
Practice being intentional with your online time instead of automatic.
Before you open an app, decide what you’re there for and about how long you’ll spend. For example, you might tell yourself, “I’ll check the news for 5 minutes” or “I’m going on Instagram to see my friends’ updates.”
Stick to that plan. If you find yourself scrolling without a clear purpose, pause and close the app. By turning each session into a conscious choice, you’ll be less likely to fall down a rabbit hole by accident.
This might take some practice to consciously notice so don’t feel disheartened if you fall back into old habits at first.
Buddy System and Accountability
Breaking habits can be easier with support. Tell a friend or family member about your goal to stop doomscrolling – ask them to help keep you accountable.
For instance, you might agree to update each other on your progress, or have them gently remind you if they notice you scrolling excessively. Knowing someone else is rooting for you can motivate you to stay on track.
If world events are triggering your urge to scroll, try talking about those worries with a friend or in a support group. Getting reassurance and validation from a person can reduce the need to seek relief from endless news updates.
Healthy Stimulation and Exercise
Physical movement can burn off excess restlessness and provide the brain with a healthy dose of dopamine.
When you feel the urge to doomscroll, try doing a quick exercise – stand up and stretch, do a few jumping jacks, or take a short walk.
Even brief activity can reset your mind and reduce the craving for digital stimulation.
Regular exercise in general is one of the best natural ways to help ADHD, so building more movement into your routine will make it easier to resist the scrolling urge.
Self-Compassion and ADHD
As you work on breaking the doomscrolling cycle, it’s crucial to be kind to yourself. Self-blame can actually make ADHD symptoms worse by increasing stress and shame.
Recognize that doomscrolling often starts as a coping mechanism – a way to deal with boredom, anxiety, or feeling overwhelmed.
It’s not a personal failure; it’s your brain trying to self-soothe or seek stimulation. Rather than thinking “I’m just lazy” or “I have no willpower,” reframe it as, “My brain was seeking comfort or stimulation, and I can find better ways to give it that.”
Practice self-compassion by understanding that this habit formed for a reason and that changing it will take time.
If you slip up and spend an hour doomscrolling, resist the urge to beat yourself up. Instead, gently note what triggered it (“I was stressed and wanted to escape for a bit”) and use that insight to adjust your approach next time.
Celebrate small wins – if you cut down your scrolling time or managed to avoid it during a tempting moment, give yourself credit.
Remember, you’re not alone in this struggle. ADHD is neurological, and needing different strategies or extra support is nothing to be ashamed of.
