ADHD and Digital Minimalism: Simplify Your Digital Life
Most people with ADHD have already tried deleting apps, using a screen-time app and putting the phone in a drawer, and it did not work — because all of it depends on inhibition, the exact capacity ADHD makes hardest. This guide rebuilds the environment instead: five structural changes that take an hour, boredom practised as a skill, a 30-day reset, and printable tools for sleep, recovery and the bad nights.
- Price
- £4.99
- Format
- Instant digital download
- Published
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What's inside
- Why your phone actually wins — inhibition, task initiation and variable reward, and why the phone is pointed at your single hardest weakness on purpose, a thousand times a day.
- The 30-minute rule: controlled studies found 15 minutes of phone use did not impair inhibition or decision-making, but 30 and 45 minutes did. Your target is the block, not the tap.
- A seven-day log that finds your triggers, your single worst hour, and whether you use the phone to cope or just to pass time.
- The five structural changes that do most of the work: notifications for people only, the phone in another room overnight, allowlists instead of blocklists, greyscale, and turning the phone back into a camera.
- Boredom practised deliberately on a graded ladder from two minutes to twenty, plus how to avoid the rebound that leaves you at 11pm with nothing to look forward to.
- What to keep and use on purpose: calls instead of texts, photography, music, video calls for company, games you love, and using your hyperfocus deliberately rather than resenting it.
- Screens, sleep and ADHD: the pre-bedtime rule, why four weeks of it improved working memory in a randomised trial, and how to break the 11pm doomscroll loop.
- Maintenance: the honest three-month attrition curve, the 20-minute back-on rule after a slip, and a full 30-day reset with a week-by-week calendar.
- Household, work and school: settings you do not fully control, the two sentences that get the evening back, and adapting the rules for a child with ADHD.
- Printable tools: audit sheet, keep/remove/limit table, notification settings checklist, 20-minute plan, boredom ladder, 30-day calendar, recovery plan and a one-page protocol for bad nights.
How you get it
- Pay securely through Payhip, the store that processes every order.
- The download link is emailed to you the moment payment clears.
- A PDF, readable on any phone, tablet or computer.