Research shows that for those of us with ADHD, or tired from chronic stress and poor sleep, the pull of the phone is really strong. Impulse control is a frontal lobe function, and that part of our brain weakens when we are tired or overwhelmed. I was going through perimenopause, which makes it harder still as oestrogen declines and the brain becomes more reward-seeking.
I promised to limit my use, but I’d break my own rules every time. So I stopped relying on willpower and downloaded an app called App Block. I cannot access social media or my email during the hours my children are home, and I have 15 minutes to check in once they’re in bed. If I need to do something for work, I go to my laptop, which feels far more intentional.
What I didn’t expect was how much calmer I would feel. The low hum of overstimulation I had normalised turned out to be costing me more than I knew. My nervous system finally had room to breathe. I was less irritable, more present, in a way that didn’t require effort.