How to Avoid Too Much Internet Use Infographic for ADHD Adults
If you’re looking for ways to mindlessly while away your time on the internet, you’re not lacking choices. But how much is too much?
The average American spent 4.1 hours a day on their mobile devices, and social apps were by far the most popular, accounting for seven out of every 10 browsing minutes. These numbers make it clear that even neurotypical people are struggling with excessive internet use.
The ADHD brain craves immediate gratification, and the internet has plenty of it to offer. But following that impulse is not doing you any favors. Unconstrained connectivity may actually be making your ADHD symptoms worse.
This How to Avoid Too Much Internet Use Infographic will tame the internet junkie in ADHD Adults.
Begin improving your habits with the 9 Ways ADHD Adults Can Avoid Too Much Internet Use Infographic below:
1. Set Time Limits
The ADHD brain doesn’t always experience time the same way neurotypical brains do. Constraints help. Setting a timer with a commitment to put down your device as soon as it dings can help you reduce the amount of time you spend online.
2. Use a Productivity App
There are plenty of productivity apps that help you limit the time you spend online, block certain apps during certain times, manage your social media usage, and more.
3. Enlist an Accountability Partner
With ADHD trying to make changes in your behavior alone can be difficult if not impossible. Having a partner, friend, or family member help hold you accountable for the time you spend using your device makes it easier.
4. Find Other Ways to “Get Your Fix”
You don’t have to be constantly connected to get the chemical hits your brain is craving. Exercising, catching up with a friend over coffee, or spending time on a favorite hobby gets you the same dopamine hit.
5. Perform a Social Media Purge
Social media has called into question the definition of the word “friend.” Your emotional state can lead to too much internet use. Tighten your circle so you’re able to focus on the people who really matter — and spend more time doing so.
6. Throw A Retro-Switch
Trade out of digital and back to analog. For example, if you use your device to read but are distracted by notifications, switch back to physical books. The more time you invest in the real world, the less time you’ll want to spend in the virtual one.
7. Physically Remove the Temptations to Too Much Internet Use
You can’t use your device if you can’t access it. The next time you go out to dinner, leave your phone at home. Remember, every second you’re not online counts!
8. Identify Your Triggers
What makes you reach for your phone, tablet, or laptop? Does it happen most when you’re exhausted? Overwhelmed? Under-stimulated? If you know the why, you can be prepared when the triggers arrive.
9. Don’t Make it “All or Nothing”
Even if you feel you engage in too much internet use, when we deny ourselves what we want, we want more of it. Your goal is to be more selective of when and how you use the internet, not to give it up for good!