Written by: Colleen Carty, MSW, ACSW :: Neurodivergent Affirming Coach

Imagine your brain is a golden retriever puppy. Now imagine that puppy lives in a world where every surface is covered in squeaky toys, bacon, and laser pointers. That’s what it’s like to have ADHD in the attention economy.  Every app, ad, and algorithm is screaming “Look at me, Look at me!” like a toddler with a hula-hoop. 

If you live with Attention Deficit Hyperactivity Disorder (ADHD), you already know what it’s like to wrestle with focus, impulsivity, and a brain that seems to have its own idea of what’s important. But when you throw in the chaos of the attention economy — where these apps, ads, and algorithms are engineered to hijack your attention — it’s not just distracting. It’s overwhelming.

So how do we navigate this new digital age and keep our sanity (and at least part of our executive functioning) intact? Let’s jump in.

What even IS the Attention Economy?

TLDR; in the attention economy, your attention = money.  Tech companies know that if they can keep a user scrolling, swiping, and doom-scrolling just a little longer, they can sell more ads and harvest more data. Social media, YouTube rabbit holes, and notifications, the goal of all of these systems are to hijack your brain’s reward system and feed you tiny dopamine crumbs for as long as possible. For neurotypical people, it’s tough enough to resist. For those of us with ADHD brains wired for novelty and stimulation, this constant barrage doesn’t just make it hard to focus, but also chips away at your energy, productivity, and even your sense of control.

Let’s Talk about WHY the digital world is ADHD Kryptonite

Some things ADHD Brains Love:

• Novelty :: Those ping! Notifications pull you away from tasks every few minutes with something new to check in on
• Instant Gratification :: The constant fleeting validation of clicking, buying, liking
• Quick Dopamine Hits :: Infinite scrolling gives you dopamine hits with each new post

Okay, So HOW Do we Survive and Navigate this?

1. Marie Kondo Your Digital Life

Think of your phone or laptop like your room — if it’s messy, you can’t think straight. Declutter your digital space:

• Delete apps that suck you in (you know the ones).
• Unfollow accounts that make you spiral.
• Turn off non-essential notifications.
• Use website blockers like Freedom or Cold Turkey.
• Put your phone in grayscale mode so it looks just boring enough to ignore.

2. Trick your amazing brain into cooperating!

You’re not lazy — your brain just needs more incentive. Use this to your advantage:

• Use reward systems for completing tasks (yes, TikTok can be your reward).
  
  
• Gamify boring routines with timers and streaks.
  
  
• Make use of dopamine-positive tools like music, movement, or color-coded to-do lists.
  
  

3. Time-Boxing and Body Doubling

Structure helps your brain stay in line:

• Use time-boxing techniques (e.g., Pomodoro- 25 minutes of focus, 5-minute break) to keep your attention focused in short bursts.
  
  
• Try body doubling — working alongside someone (even virtually) to stay on task.
  
  

4. Mindfulness, Not Perfection

Your ADHD is not a problem, it’s just picky, energetic, and easily bored. You’re not “bad at focusing.” You’re managing an attention system that evolved differently in a world that wasn’t built for it. That’s not a flaw — it’s just a challenge that requires better tools.

Mindfulness helps. Humor helps. Taking breaks before you combust into a stress-goblin really helps.

Give yourself grace. ADHD brains can also be creative, passionate, and hyper-focused when aligned with the right kind of stimulation. Even just pausing to ask, “Is this what I want to be doing right now?” can redirect your attention more effectively than shaming yourself for getting off track.

Final Thoughts: Your Attention is a Superpower

In a world designed to hijack your brain, learning how to protect and manage your attention isn’t just helpful — it’s radical. But here’s the good news: your brain is awesome. It’s creative, passionate, curious, and full of wild ideas. You just have to build some guardrails so it doesn’t wander off chasing butterflies mid-sentence.

So instead of fighting your brain, learn to work with it. Use tech intentionally. Design systems that support how you function. And remember: your attention is valuable — so spend it like it’s worth something.

Because it is.

P.S: If you made it to the end of this blog post, congrats! You successfully out-focused the algorithm for five minutes. Pat yourself on the back, take a bow, (or a nap) or all of the above.