ADHD Survival Guide - Social Media

Humans are social creatures. There is no doubt about it. Whether it’s gathering at the local watering hole, going to concerts, family BBQs, or even learning in group settings, humans have an innate desire to feel connected to others. This is why the invention of social media has been so astoundingly successful. But, just like real life, social media can be complicated. I mean, who hasn’t gotten into an argument on Facebook, am I right? Yet we still find ourselves drawn to it, despite possible negativity. For most people, these negativities may seem minimal, but for those of us with ADHD, they can be quite impactful. Effects of ADHD, such as addiction, extreme feelings of rejection, damaging impulsivity, and time blindness, combined with social media consumption can cause unnecessary stress in our already complex worlds.

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1. Social Media Addiction

Addiction comes in many shapes and sizes. Some people are addicted to shopping or gambling, while others are addicted to substances. But social media addiction has been on the rise...and it’s more common than you think. According to Addictioncenter.com, “...psychologists estimate that as many as 5 to 10% of Americans meet the criteria for social media addiction today”. In the same article, Addictioncenter.com goes on to say that “neuroscientists have compared social media interaction to a syringe of dopamine being injected straight into the system”. This directly affects the ADHD community, since people with ADHD are more likely to have addiction issues. Scientists have found specific correlations between dopamine deficiency and ADHD, which may contribute to the increased likelihood of addiction. ADHD brains are dopamine seeking. Combine the increased likelihood of addiction problems within the ADHD community and the ever-producing dopamine algorithms of social media, and you have a recipe for custom made social media junkies.

What can be done to mitigate this potential problem? The first, and most important tip is: seek dopamine in other ways. Be conscious about what gives you the happy chemicals in a healthy way and seek those out. Turn off your notifications. Notifications only serve to remind us that social media is there. Decreasing reminders can help decrease the impulse to check the app. Have a home for your phone while you’re at home or delete certain apps. Limiting accessibility is helpful for forming new healthy social media habits. Out of sight, out of mind!

comic source: Peanuts

2. Rejection Sensitivity Dysphoria

We all feel good when someone likes our stories or interacts with one of our posts. If we didn’t, we wouldn’t post. But what happens when little to no one likes the post or when someone comments negatively on it? For those with Rejection Sensitivity Dysphoria, this perceived rejection can seem devastating. According to Medical News Today, “Rejection Sensitivity Dysphoria is a condition in which a person feels extreme emotional sensitivity and pain due to perceived or actual rejection, teasing, or criticism.” Knowing this, it is easy to see how minimal interaction with one’s posts can seem like a rejection to someone sensitive in this nature. This plus misunderstood internet communications and compulsively checking the app for likes creates an environment for disappointment.

So how do we protect ourselves? Knowing about RSD in the first place is half the battle. Simply being aware that your perception may be extra critical can go a long way in improving your outlook. Awareness is key. Also, turning off notifications for social media apps can help prevent you from noticing/ruminating on the interactions or lack thereof. Just remember that: You Matter and You are MORE than your content.

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3. Impulsivity

Impulsivity is one of the more well known ADHD symptoms, but it is not one that people usually associate with social media use. Due to media influences, people can associate impulsivity with endearing personality quirks like telling jokes at inappropriate times or making pancakes at 3 am. However, for people with impulse control issues, it can be much more detrimental. This is because problems with impulse control impairs one's ability to consider the consequences of their actions. This can look like walking out of an important meeting for no apparent reason, giving in to peer pressure easily, or blowing your entire bonus on gambling. Impulsivity, in regards to social media, can look like posting things you might regret later, commenting negatively without considering the impact, and even impulse spending. And the impulse temptations are EVERYWHERE!

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So, how do we control the impulse while scrolling our feeds? Create rules or habits around posting that prevents you from doing so impulsively. Saving things to drafts for 24 hours, etc. Before commenting ask yourself: “Is it true? Is it kind? Is it necessary?” - Socrates If it's not…..don’t comment. #WhatWouldSocratesDo Finally, delete your cookies! The ads curated for your profile are based on what you interact with. That’s how they know what you want to buy. Deleting this data frequently resets these sniper-like ads, thus showing you less things you're likely to buy. Or, if you really want the things, create a gift idea folder based on these ads that gives your loved ones ideas during the holidays.

4. Time Blindness

Though not spoken about enough, time-awareness issues are a common symptom of ADHD. People who experience “time blindness” may experience challenges in: recognizing the passage of time, over/under estimating how long something takes, being on time, etc. Because of its addictive nature and endless supply of content, social media already takes up more time than it should in a lot of lives. But if you are unaware of the passage of time, scrolling the feed can last for hours without you even noticing. As stated in an article on the CHADD website, this is an issue because “when you start scrolling through your Facebook feed, you’re likely to lose track of how long you’ve been doing it. You’re probably also going to forget—at least temporarily—what else you should be doing”. Losing track of time can lead to: missed appointments, forgotten tasks, and lost opportunities.

How can we combat the time suck? Track that time! Knowing how much time spent on each app is important. Track how much time you actually spend on social media through your phone’s app tracking software. After you know how much time is spent on these apps, consider how much time you want to be spending on the app and adjust accordingly. If you want to spend less time, come up with ways to limit your access or find other dopamine sources, as mentioned above.

Conclusion

So now what? Do we give up social media altogether? Not necessarily. Being aware of these potential effects is the first step in cultivating a healthy relationship with social media. Despite all of the negatives mentioned above, it can still be a wonderfully inspirational place of community and niche interests. It has the power to unite people around the world and the power to educate the masses. Just use it responsibly and do what’s healthy for you!