ADHD and the “Doom Scroll”: Managing Anxiety in the Age of Social Media

Those pre-bedtime hours can be a murky, twisted place online. Shrouded in the white glow of your phone, you search for the perfect spring pasta recipe, dive into the depths of Amazon, and get pinged by New York Times articles…all while sipping your nightly cup of Sleepytime tea from the comfort of your bed. Surely, sleep will come easily for you tonight, right? Unlikely.

If you live with ADHD and anxiety, this late-night ritual—affectionately dubbed “doom scrolling”—might feel all too familiar. In fact, it might even occur during the day as part of your avoidance habits. I’ve talked about balancing screen time for teens, but for neurodivergent adults, the reality is a bit different. The combination of endless digital content and a sensitive, alert nervous system can create a feedback loop that’s tough to break. As May is Mental Health Awareness Month, there’s no better time to shine a light on how tech, ADHD, and anxiety intersect—and how to find your way out of the scroll-hole.

THE ADHD & ANXIETY TECH TRIANGLE

ADHD brains are wired for novelty, stimulation, and fast-paced feedback. Social media, with its rapid-fire videos, constant updates, and ASMR everything, is essentially a neurological buffet for ADHD.

But here’s the twist: what starts as a quick dopamine hit before bed can quickly turn into a stress-induced sleepless night.

Research backs this up. A 2021 study published in JAMA found that adolescents with higher digital media use were more likely to develop symptoms consistent with ADHD. And although the study focused on teens, many of us know the ADHD experience doesn’t vanish at 18—if anything, adulting can crank up the pressure.

Pair that with anxiety (ADHD’s fickle friend), and the constant flood of alarming news, social comparisons, and information overload and you can create what I like to call “cognitive indigestion.” You consume way more than your brain can digest, and the result is a mind that’s buzzing, anxious, and exhausted—all at once. This doesn’t bode well for shutting down for the night.

WAIT, IS IT REALLY THAT BAD?

Unfortunately… yes. Americans now spend an average of 7 hours per day looking at screens, which is often more time than we spend actually interacting with others in real life (“IRL”). For folks with ADHD and anxiety, that kind of screen time can lead to overstimulation, disrupted sleep, difficulty waking and intensified executive functioning challenges carryover into the next day – and beyond.

And if you already struggle with emotional regulation (as many folks with neurodivergence do), a 2023 study found that people who doom scrolled frequently were more likely to experience heightened anxiety and depressive symptoms, making it more difficult to manage these symptoms on a day to day basis.

But it’s not just about the content—it’s about the lack of boundaries. When you’ve got a brain that craves stimulation and a nervous system that’s already on high alert, “just one more scroll” can quickly turn into an hour-long spiral through comment sections, conspiracy threads, and cat videos that somehow make you feel worse (even though the cat is wearing sunglasses and is very cute).

FIVE ALTERNATIVES TO THE SCROLL OF DOOM

Don’t worry—I’m not going to tell you to toss your phone completely. Social media isn’t inherently evil, and for many neurodivergent folks, it can be a source of connection, creativity, and even community. But the goal is to use it intentionally and with awareness.Here are some grounded, realistic strategies to manage screen time and soothe the doomscroll feedback loop:

1. Name the Scroll

The next time you find yourself mid-scroll, pause and ask: “Am I scrolling to relax, distract, or escape?” Just naming the behavior helps bring you back into the driver’s seat. Self-awareness is a powerful tool that can help you feel more in control and regulated.

2. Set Digital “Closing Hours”

Try establishing a phone bedtime. Not for you but for your phone. One popular method is the “Screen Curfew”—setting a hard stop 30-60 minutes before you plan to sleep. Set three alarms on your phone to make this happen: one that goes off 20 minutes as a warning that the curfew is coming, another for ten minutes before the curfew and the final one when it’s time to shut down electronics. These will send signals to your brain that it’s time to shift gears and wind down. 

You may think this is a good idea that seems impossible and impractical to do. We are looking to create a small change in your routine. Consider shifting the location of where your phone lives at night. Can you put your charger outside the bedroom? If your phone sleeps in the bathroom, kitchen or the office, you won’t be tempted to doom scroll under the covers. Just this small shift can alter your habits.

3. Switch from Scroll to Soothe

Replace doom scrolling with something that calms your nervous system: music, a warm shower, stretching, coloring, reading a book or even listening to an ADHD-friendly podcast or meditation. The goal is to give your brain what it’s actually craving—comfort, not chaos. One of my young clients with inattentive ADHD once told me “It’s hard to stop my brain.” Yes, it’s challenging to slow down and prepare for sleep. When you exchange doom scrolling with a healthier, calming activity, your brain with thank you and your rested body the next day will too.

4. Curate Your Feed Like a Garden

If your email or social media feeds feel like a never-ending stress machine, it might be time to do some pruning. Unfollow accounts that spike your anxiety, clutter up your inbox or are no longer interesting. Instead, focus on what supports your mental health, makes your laugh or provides actual value. I’ve never felt more productive than when I take a few minutes each week to hit “unsubscribe”! ADHD brains love novelty—but we get to choose what kind.

5. Start Thought Stopping

Thought stopping is a cognitive-behavioral technique that is used for ending obsessive or anxious thoughts. Instead of grabbing your phone on autopilot, try picking it up on purpose — with intention — to avoid getting stuck doomscrolling. You can foster this habit by setting specific times of day to “check your phone.” I once read that the most successful business entrepreneurs check their email and/or phones three times during the work day: 30 minutes at the start of the day, 30 minutes before/after lunch and 30 minutes at the end of the day. Why not try to alter this model to suit your life? Using timers and alarms are essential to limit falling down into rabbit holes and keeping you on track. Maybe even put a Post-It on the screen to make it one step harder to check it. If you catch yourself reaching for it compulsively, ask yourself about what’s going on and why you’re reaching for it. What is motivating you and what else could you do?

FINAL THOUGHTS

Living with ADHD and anxiety in today’s digital world can feel overwhelming because it is overwhelming. Trying to manage an unrelenting stream of information while maintaining our own self-regulation is no small feat. However, by approaching our screen use with greater intentionality and finding ways to support our nervous systems, we can foster a healthier relationship with technology.

This week, I encourage you to explore small, manageable changes to help avoid the dreaded doomscroll. Whether it’s incorporating brief technology breaks, establishing a more supportive bedtime routine, or becoming more mindful of your scrolling habits, each small step can contribute to meaningful progress and a better day ahead.

And if you catch yourself doom scrolling at midnight again? No shame. Just notice, take a breath, put the phone down and reset!