ADHD Tech + Tools: Not a cure but useful scaffolding.

ADHD Awareness Month 2023adhd adultsadhd support

20 Oct

adhd tech and tools can scaffold but not sure adhd

I’ve had so many emails and messages from app and platform creators asking me to recommend their product to clients, or include it in my social media content, I wanted to talk about how we can use technology - some of the dangers of it (hello infinite scroll) and how YOU can learn to use it to support yourself and add it to your toolkit.

There are a plethora of apps, planners, gadgets, timers, and more. The tech world seems eager to lend a hand. But can these tools genuinely 'cure' ADHD or are they actually making it worse?

I also share the one app that I use to run my whole life - more or less successfully. (It’s free).

The Promise of Tech Tools

From time management apps like RescueTime to digital planners such as Todoist, technology offers a myriad of tools for all of our tech - laptops, phones, tablets - all aimed at scaffolding our behaviour.

These tools can be helpful for those of us with ADHD who struggle with executive functions like planning, organising, and time management. Studies have shown that digital interventions can indeed improve ADHD symptoms, especially when it comes to time management and organisation. (Barkley & Murphy).

I’ve tried about 5 or 6 daily planning apps so far - and they work (to an extent).

The Limitations

While these tools can be incredibly useful, it's crucial to remember that they are not a cure for ADHD.

They can support us, but they can't alter the neurodevelopment that makes us unique. And let's be honest — no tool is useful if you don't actually use it! How many times have we downloaded an app or program and just never used it? Some research indicates that the effectiveness of these tools can diminish over time if we don’t use them consistently (Collins et al) It’s a bit like exercise: use it or lose it. Our brains choose the path of ease and in ADHD, we actively resist tasks and activities that we expect will cause is stress or pain (Hsu et al), measurably more than non-ADHD brains.

So Why Try Them?

So, if these tools can't 'cure' ADHD, why should we bother? The answer is straightforward: they can make life easier. They can help us manage our daily challenges more effectively, enhancing our quality of life and taking off some of the mental load that drains our batteries fast. They can serve as the ‘exo-skeleton’ - the tech scaffolding that supports us as we build better habits and routines. In fact, a study found that digital tools can be as effective as medication in some cases for symptom management (Safren et al). Think of it like your mini-Iron Man costume - the gadgets and support that Tony Stark used to defeat the bad guys - but for ADHD.

The Double-Edged Sword: Technology's Negative Impact on ADHD

While technology offers so many tools to assist us, it's essential to acknowledge its darker side, especially concerning ADHD. The constant notifications, the allure of social media, and the endless stream of information can exacerbate ADHD symptoms, particularly those related to attention and focus. I call it ‘the infinite scroll of doom’ - there’s no ‘caught up’, ever.

It’s not just that infinite scroll is ableist and discriminates against people with disabilities, research has shown a correlation between excessive screen time and worsening ADHD symptoms (Swing et al). The constant switching between apps and tabs can train the brain to favour this kind of "quick switching" behaviour, making it even more challenging to focus on tasks that require sustained attention (Ophir, Nass & Wagner).

Thus, children with ADHD symptoms appear more vulnerable to developing high or problematic use of digital media (i.e., selection effects), and digital media also have effects on later ADHD symptom levels, either because of specific characteristics of digital media or because of indirect effects on, for example, sleep and social relations (i.e., media effects). (Thorell)

The Attention Economy

We live in an "attention economy," where apps and websites are designed to capture and keep our attention for as long as possible. This can be particularly detrimental for ANYONE with ADHD, who already struggle with attention regulation. Studies have found that the "pull" of these platforms can be akin to a behavioral addiction (Turel & Qahri-Saremi) - and the studies on the connection between mental health, social media and teens especially should be a red flag for all of us: the kids are not alright - but neither are the grown ups. Is it possible to use technology - and do it safely?

Tips for Choosing the Right Tools

Research:

Look for evidence-based tools that have been proven to be effective. Read reviews and if you can, look at actual studies, rather than advertising.

Trial and Error:

Not every tool will work for everyone. Don't be afraid to try different options and assess their impact. Remember when you download ‘free trial’ software to set SEVERAL alarms so that you cancel them before the end of the trial.

Consistency:

The most effective tool is the one you will use consistently. Set reminders to use your chosen tool regularly. These can be visual (a post it, a photo), audio - a chime, reminder, a tune alarm, or situational - I only open email at midday when I sit with a coffee while waiting for lunch.

Consult Professionals & community:

Before adopting any new tool, it might be beneficial to consult with healthcare providers familiar with ADHD. Talk to your psychiatrist or psychologist, talk with other ADHDers who have used apps and if they like them, ask them WHY and how it works for them. Was there a lot of work to set things up?

Set Boundaries:

Use tech for good:

You can also use my free ‘Pause’ resources to help you manage impulsive behaviour.

Limit notifications to only the most essential. The fewer the distractions, the better your focus. What can you take away is always more effective than what can you add. Use apps like Freedom to switch tech off at specific times and to block websites or apps that are difficult for you to limit. We all have ones that take us back too often, so I use Freedom to make sure I only have a certain time of day for Instagram. Alternatively, use your phone screen time limit to only allow 15 minutes per day on a group of apps or websites.

Time Management:

Allocate specific times for social media and stick to it. Use apps that block distracting websites during work hours (like Freedom or similar).

Mindfulness Practices:

Engage in mindfulness to improve your attention span and reduce impulsivity (Zylowska et al). I can offer ADHD friendly mindfulness in my coaching sessions.

Consult a Professional: If technology use is significantly impacting your life, consider consulting a healthcare provider for a tailored treatment plan. It will vary for each person but you might even want to try medication to prevent your impulsive decisions - for me, it’s much easier to inhibit my decisions when my medication is optimised, I’m well rested, I’m clear on my plan and priority and yes, sometimes I have a little chime that reminds me to return to focus every 5-10 minutes.

Additional Action Points

Digital Detox: Try a digital detox for a day or a weekend and observe any changes in your focus and overall well-being. I try and have at least one day per week where I’m OFFLINE but it’s very difficult - it can make a huge difference though. I’ve taken holidays in the past in a remote part of the UK where there’s actually no wi-fi - at all - just so that I can’t sneak online!

Quality Over Quantity: Instead of multiple apps, choose one or two that genuinely help and stick to them. One place you can see what’s helping - or the ones that are really challenging you - is looking at your screen time data, and identifying what’s got you caught on that app. If it’s community and chat, is there a way for you to find real life connections instead? Can you get out and volunteer or - in these difficult times - can you talk to people old style, on the phone, or outdoors?

Family Support: If this is useful, involve your family in your digital boundaries to create a supportive environment.

Parents: we cannot expect young people to have good digital boundaries if we don’t either - and that includes working ‘after work’ or at the table.

Review and Adjust: Periodically review your tech usage and its impact on your ADHD symptoms. Make adjustments as needed.

There will be times when you are leaning more on the tech - try and identify why; I find it coincides with times of unmet needs, increased demands and more fatigue - or during the winter, when I find my SAD symptoms sneaking up very easily.

Final Action Points

Start Small: Choose one app or tool to try for a week and track its impact on your daily life.

Engage in Self-Reflection: After a week, assess whether the tool has made a positive difference in managing your symptoms.

Consult Peer Reviews: In forums or communities where people with ADHD share their experiences with different tools, listen out for the useful ones - and the ones people regret downloading!

Have you made it this far? So your concentration is pretty good, right?!

Seriously - please save this for later: share it with someone who is struggling and wants to use tech for ADHD - and just keeps adding more and more tech; and let me know what app you have found REALLY helpful.

Mine? Google Calendar. That’s the one that I use most of all and does a lot of the ‘second brain’ work for me.

Want to learn more?

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Warmly,

Katherine