EP. 7: Smartphones & ADHD: A Complicated Relationship | How Your Device Is Changing Your Brain | ADHD with Jenna Free
ADHD with Jenna Free12 Mai 2025

EP. 7: Smartphones & ADHD: A Complicated Relationship | How Your Device Is Changing Your Brain | ADHD with Jenna Free

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:00 Introduction to Smartphone Addiction and ADHD
04:29 Understanding the "Alternative Effect"
09:43 Radical Approaches to Technology Separation
15:00 Exploring Practical Solutions for Phone Use
20:35 Flexible Strategies for Managing Phone Addiction
30:59 Mindset of Curiosity and Reflection

Summary

In this episode of the ADHD with Jenna Free podcast, I discuss the relationship between smartphones and ADHD, exploring the addictive nature of technology and its impact on attention and regulation. I introduce the concept of the 'alternative effect' and share both radical and practical strategies for managing phone use, emphasizing the importance of separating technology and fostering a mindset of curiosity towards our habits. All I'm suggesting is to reflect on your phone usage and consider ways to create healthier boundaries with technology.

Takeaways

  • Smartphones are designed to be addictive, especially for ADHD brains.
  • The 'alternative effect' shows how options can lower our motivation.
  • Separating technology can help reduce phone addiction.
  • Using a dumb phone or MP3 player can create distance from distractions.
  • Apps like ClearSpace can help limit social media use effectively.
  • Flexible strategies can help manage phone addiction without drastic changes.
  • Mindfulness and curiosity are key in addressing phone habits.
  • Creating a personal entertainment ladder can help retrain attention spans.
  • Reflection on phone use can lead to healthier habits over time.

Connect with Jenna

Episoder(48)

EP. 47: Always Rushing? You're Making Everything Worse. Here's Why Slowing Down Works.

EP. 47: Always Rushing? You're Making Everything Worse. Here's Why Slowing Down Works.

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16 Feb 28min

EP. 46: Why "Honoring Your ADHD" Can Keep You Stuck and The Misunderstanding That Makes Things Worse

EP. 46: Why "Honoring Your ADHD" Can Keep You Stuck and The Misunderstanding That Makes Things Worse

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EP. 45: Want to Be Regulated? Stop Chasing Safety. Align with Reality.

EP. 45: Want to Be Regulated? Stop Chasing Safety. Align with Reality.

What if trying to feel calm and quiet isn't working? What if focusing on making your body feel "safe" isn't making much difference? In this episode, I share a core shift in the ADHD Regulation approac...

2 Feb 21min

EP. 44: Why ADHDers Get Stuck in Paralysis and The Counterintuitive Way Out

EP. 44: Why ADHDers Get Stuck in Paralysis and The Counterintuitive Way Out

Pre-order "The Simple Guide to ADHD Regulation" - linktr.ee/adhdwithjennafree ADHD Regulation Groups are now open! - www.adhdwithjennafree.com/groups You can get your free ADHD Regulation Guide here...

26 Jan 20min

EP. 43: What does regulation do for ADHD?

EP. 43: What does regulation do for ADHD?

ADHD Regulation Groups are now open! - www.adhdwithjennafree.com/groups You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide Chapters 00:00 Introduction: Not Regulat...

19 Jan 21min

EP. 42: Why Your ADHD Apps Aren't Working (Try This Analog Approach Instead) | ADHD with Jenna Free

EP. 42: Why Your ADHD Apps Aren't Working (Try This Analog Approach Instead) | ADHD with Jenna Free

Join the Regulated Approach to ADHD Tools workshop (January 19th) - https://www.adhdwithjennafree.com/toolsworkshop You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdgu...

12 Jan 23min

EP. 41: Why You Can't Change Your ADHD Habits (Your Identity Is Keeping You Stuck) | ADHD with Jenna Free

EP. 41: Why You Can't Change Your ADHD Habits (Your Identity Is Keeping You Stuck) | ADHD with Jenna Free

Join the free "A Regulated Vision for 2026" hangout (January 8th, 10am MST) - https://www.adhdwithjennafree.com/newyears You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/ad...

5 Jan 19min

EP. 40: Why Long-Term Goals Feel Impossible with ADHD (And How to Change That) | ADHD with Jenna Free

EP. 40: Why Long-Term Goals Feel Impossible with ADHD (And How to Change That) | ADHD with Jenna Free

Join the free "A Regulated Vision for 2026" hangout (January 8th, 10am MST) - https://www.adhdwithjennafree.com/newyears You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/ad...

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