You’re juggling deadlines, mental-load chaos, and that exhausted brain feeling like a constant battle. But then your phone pings…and suddenly you’ve scrolled through 30 minutes of someone else’s life. You didn’t mean to, but they designed apps to hijack your attention, it's not your fault!

For women with executive functioning challenges, or ADHD, especially high-achieving professionals, it’s not just distraction. It’s a slow erosion of focus, time management, and even self-worth.

Why Screens and ADHD Are a Toxic Combo

• Attention under siege
  Research shows that heavy digital media use can mimic or worsen ADHD symptoms by overstimulating our brains and making it hard to retain focus

• Built to disrupt
  Did you know, Apps and algorithms are engineered for instant dopamine hits. If you have ADHD, you will already have lower dopamine levels. This constant novelty trains your brain to expect rewards now, not later, perpetuating procrastination and emotional overwhelm.

• Sleep, mood, and productivity take a hit
  Extended screen time disrupts sleep rhythms and contributes to anxiety and attention issues, making everything feel harder the next day.

Why It Feels So Hard, Especially for You

When your ADHD brain is already wired for distraction, impulsivity, and emotional overwhelm, screen temptations become near impossible to resist. Angry over being late again? Tired of shame spirals after scrolling for nothing?

You’re not alone.

How to Steal Back Your Time—and Your Brain

1. Check In With Yourself

Ask:

• Is my phone use helping or harming me? Be honest with yourself about this!

• Do I feel anxious when it’s out of reach—or when I’ve just scrolled without meaning to?

• Do I take it to the bathroom with me? This is a real red flag!

Small awareness is the first step out of autopilot habits.

2. Make Intentional Tech Changes

• Turn off app notifications. Get rid of the app icons on your phone, trust me it makes a difference.

• Keep your phone out of bedrooms or workspaces.

• Use timers to limit scrolling set priority reminders instead of passive alerts.

3. Reclaim Focus with Internal & External Tools

• Try body-doubling, even a virtual co worker to keep you on track helps massively

• Use a visible analogue clock or visual timer in each room to see and feel time passing, not just “how long until a deadline”

4. Cultivate Grounded Practices

Pause before diving into your phone:
Ask yourself, “Does opening this align with what I am trying to achieve right now?” Or am I just looking for distraction?
Substitute mindless scrolling with a grounding practice: 5 deep breaths, putting feet on the floor, or tuning into a glimmer.

5. Fill the Void with Something Real

When boredom or avoidance strikes, don’t reach for your phone right away. Reach for something restorative: a walk, chat with a friend, writing a tiny gratitude note. Or if you work from home, some star jumps or squats.

What If This Isn’t Just Burnout? What If It’s ADHD?

Recognising this pattern matters. If distraction and overwhelm run deeper than work stress and past every productivity hack, it could be ADHD symptoms being ignored. That’s where professional help changes everything.

I offer NHS Gold standard assessments and ADHD coaching designed to heal both internal overwhelm and external chaos. It’s not just diagnosing, you get clarity, practical tools, and support that fits your brain.

Here's what Rhian Gleed had to share about her experience with me

"If you’re considering an ADHD assessment and want someone who is truly supportive, helpful, and insightful, I can’t recommend Aimee at CoreADHD enough. She’s helped me open a door to self-awareness that I didn’t think was possible, and for that, I’ll always be thankful."

Ready to Reclaim Your Brain?

Take a free ADHD screening quiz or book a 15-minute consultation so we can discuss your unique experience and see if an ADHD assessment is the right step for you.