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

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