According to a recent study by the Pew Research Center, the average smartphone user spends over 4 hours a day engaged in mindless scrolling through social media and news stories!
This week on my podcast, I mentioned that I have a problem with mindless scrolling on my phone. I spend also over 5 hours a day scrolling through social media and news stories, and when I am particularly anxious and stressed, this figure can double or triple!
The negative aspects of mindless scrolling
Unfortunately, this can also lead to doom-scrolling, where I focus on negative news stories or social media posts, which is not good for my mental well-being. I try to reassure myself that this is just a bad habit, but it is an addiction as it releases the dopamine fix that I crave as someone with ADHD. This, combined with another ADHD symptom of time blindness, which makes you live in the present to avoid thinking about the future, worsens the problem as I lose track of time when scrolling.
Like any addiction, mindless scrolling can be bad for you as it leads to overstimulation, an increase in anxiety levels and exacerbates my ADHD symptoms. Hundreds of online articles warn about the dangers of smartphones for people who suffer from anxiety and ADHD. These articles are correct, and they can cause harm. However, I want to take an opposing stance and explain how smartphones and scrolling can also be helpful when you feel overwhelmed due to anxiety and ADHD.
Mindless scrolling: The Escapist Circuit Breaker
People often use the analogy that having ADHD is like having ten televisions on simultaneously in your head, and some of them are on full volume. At times it stops you from being able to think straight and can be completely overwhelming. It is at times like these that I use my smartphone as a circuit breaker. I scroll aimlessly, with little awareness of what I am reading, and allow my brain to totally disengage and cool down. It almost makes me feel like I’m floating on water and has a similarly calming effect.
As I mentioned on this week's podcast, I can do this for a few hours and have no recollection of what I have just read two posts ago. Although this doesn’t cure my anxiety or ADHD symptoms, it enables me to regain the composure and the strength that I need to not be as overwhelmed as before.
I know this sounds escapist, but sometimes you need a temporary way out. This is not a cure; this is simply a reset I use when I become overwhelmed. A couple of hours of scrolling aimlessly with your mind in neutral can provide you with peace of mind when everything becomes too much. I fully accept all the arguments that excessive scrolling and social media can make ADHD symptoms and anxiety worse. However, smartphones and scrolling can also offer temporary solace, so we have to keep an open mind on these topics.
Conclusion
Individuals with ADHD or high levels of anxiety, mindless scrolling can serve as a temporary coping mechanism. It allows the brain to disengage and find a moment of calm amidst the overwhelming thoughts and emotions. When dealing with ADHD and anxiety symptoms, nothing is black and white, as many shades of grey exist. Let’s keep an open mind and accept that the combination of different approaches in moderation can make a huge difference to the problems you are facing.
Are you someone who mindless scrolls and found this helpful?
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