Episode Details

You know your phone is a problem, but you can't put it down. If you've tried every screen time limit and app restriction and you're still losing hours to the scroll, this episode is for you.

ADHD phone addiction runs deeper than most people realize. Your phone has been designed to exploit a dysregulated nervous system, and for the ADHD brain, that's a particularly unfair fight. I'll walk you through why our brains are especially vulnerable to scrolling, what it's doing to your attention span and capacity, and how to start creating real distance from your phone without shame, all-or-nothing thinking, or giving up the things you enjoy.

00:00 – ADHD Phone Addiction and the Dysregulated Nervous System

03:02 – The Alternative Effect: How Your Phone Lowers Your Capacity

06:48 – Radical Approaches to Separating Your Technology

13:19 – Apps and Flexible Strategies to Reduce Screen Time

19:23 – The Entertainment Ladder and Rebuilding Your Attention Span

Check out the full show notes and other resources at https://jennafree.com/blog/adhd-phone-addiction

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