Apps for ADHD:
Are They Worth It?

Deficits with Executive Function and Working Memory

As adults with ADHD, we often face challenges with executive function and working memory. These deficits can impact our ability to stay organized, manage time effectively, and maintain focus on tasks. That's where apps come in, promising to be our knights in shining armor, aiding us in conquering these hurdles.

Apps are Meant to be Convenient

The allure of apps lies in their convenience. They are readily available on our smartphones, accessible with a few taps, and can help us stay on track with daily tasks and deadlines. From to-do lists and reminders to habit trackers and time management tools, apps seem like the perfect solution for our ADHD brains.

Notifications on Your Phone are Highly Distracting

But wait, let's pause for a moment and consider the downside of these apps. As much as they claim to help us, the constant stream of notifications can be highly distracting! 📱 Instead of staying focused, we find ourselves jumping from one notification to the next, never fully engaged in any task.

We recommend turning off your phone’s notifications, except for maybe one or two reasons. If you’re using a calendar app, the notifications 15-mins before a meeting are helpful. But being notified of every new email or social media mention derails our concentration.

When the Novelty Wears Off, It's Off to Learn Another App

Another challenge we face with apps is the novelty effect. We might start with enthusiasm, trying out a new app that promises to revolutionize our lives. But as time goes on, the excitement fades, and we move on to the next shiny app, hoping it will be the magic fix we've been searching for.

This means we’re spending our time constantly buying and learning new apps, which in itself is a distraction from getting things done.

Learning Skills Instead of Relying on Apps

Now, don't get me wrong! Apps can be helpful, but it's essential to strike a balance. Instead of relying solely on apps, we must focus on learning essential skills to manage our ADHD traits effectively. 📚

Learning skills like time management, organization, and emotional regulation (which enhances our ability to control impulsive behaviours) empowers us to become more independent and less reliant on external tools. When we build these skills, we can navigate the challenges of ADHD with greater confidence and resilience.

Use Apps as a Tool; Don't be Used by the Apps

To make the most of apps, let's use them as tools rather than becoming slaves to their notifications. 🛠️ Set specific times to check reminders and notifications, and resist the urge to engage with them constantly. This way, we can harness the benefits of apps without being overwhelmed by their distractions. We want to stay in charge of where our attention goes.

A Physical Planner Can be the Best App

Here's a little secret: Sometimes, the best app is not an app at all! 😲 A physical planner can be your trusty sidekick in the battle against ADHD challenges. The act of writing things down can reinforce memory and a visual display of your week in a way that fits your personal style can help you stay organized.

Having a tangible planner also offers a break from the screen and minimizes the potential for digital distractions. There's something satisfying about crossing tasks off your list with a good old-fashioned pen!

Conclusion: Striking a Balance with Apps

In conclusion, apps for ADHD can be valuable tools when used mindfully and in conjunction with effort to build on your foundational skills. They offer convenience and organization, but we must be cautious not to let them become just another source of distraction.

Learning skills like time management and organization empowers us to become more independent and resilient in managing our ADHD traits. Remember, the best app might not be on your phone at all; it could be a trusty physical planner or an accountability buddy.

So, my friends, let's embrace the power of apps while staying in control of our ADHD journey. 🚀 Use apps as helpful tools, learn fundamental skills, and face each day with determination and focus. Together, we can conquer ADHD's challenges and create a life that feels more satisfying.

Deficits

Distractions

Convenient

Next App

Skills

Used As Tool

Paper

Chapters

Tom Hudock, co-founder of ADHD For Life