In politically turbulent times, it’s natural to want to stay informed. But for many adults with ADHD, keeping up with the news can become more than just staying informed — it can spiral into a cycle of stress, anxiety, and compulsive scrolling.
If you’ve ever found yourself checking the news multiple times an hour, getting sucked into endless comment threads, or feeling emotionally triggered after reading just a headline, you’re not alone. The way news is delivered today — fast, emotionally charged, and never-ending — is particularly sticky for the ADHD brain.
Let’s explore why that is and delve into some ADHD-friendly strategies for managing your relationship with the news so you can stay informed but also emotionally grounded.
Why the News Hooks the ADHD Brain
For those of us with ADHD, the news can be particularly hard to detach from. It’s novel, emotionally intense, and constantly updating. This combination can trigger the brain’s reward system, providing dopamine hits with each refresh, even when what you’re reading isn’t making you feel very good.
In fact, the more stressful the subject matter is for you, the harder it can be to stop checking for updates. That’s because when you’re anxious about how something’s going to turn out, your brain tells you that you need to keep your eye on it so you’ll be “prepared.”
People with ADHD are highly empathetic and can respond more emotionally than others to certain types of news. Doomscrolling when you have ADHD can lead to emotional dysregulation though, leaving you feeling anxious, triggered, and extremely stressed. Those emotional reactions can hang around long after you finally put your device away.
Signs Your News Habits Might Be Hurting More Than Helping
While being informed is important, it’s crucial to recognize when staying on top of the news becomes bad for your mental health. Some signs that you’re in that zone are:
- You’re checking news apps or social media multiple times an hour.
- You feel anxious, irritable, or overwhelmed after reading or listening to news updates.
- You’re having trouble focusing on your work or other areas of your life that need attention because you’re checking the news.
- You’re not sleeping enough because of racing thoughts about current events.
- You feel irresponsible or guilty if you take a break from checking news.
If these resonate with you, it’s time to consider a more balanced approach.
ADHD-Friendly Ways to Stay Informed Without Getting Stuck
Your attention is valuable, so protect it from being hijacked and use it thoughtfully. Here are some strategies that can help:
- Schedule Your News Time
Set specific times during the day to catch up on news — Consider NOT checking first thing in the morning. Instead, start your day calmly, with your attention focused on the things you need and want to do. The news will still be there after you attend to other things. - Choose Slower, Curated Sources
Find news sources that’ll keep you updated without overwhelming you emotionally. Consider subscribing to daily or weekly news summary emails or listening to podcasts that give you the facts without going into attention-grabbing details. - Use Tech Boundaries
Try out apps like Freedom, LeechBlock, or your device’s screen time features to limit access to certain news sites or social media platforms. - Replace the Dopamine
Get your dopamine hits in other ways! Your brain’s craving for dopamine can be fed with many things that provide a feeling of novelty or stimulation, like chatting with friends, doing creative hobbies, playing games, or getting some exercise. - Process Emotion Outside the Scroll
If the news is triggering strong emotions, look for relaxing ways you can process what you’re feeling at a more regulated pace, like journaling, talking with people you feel safe confiding in, or translating what you’re feeling into art or music. - Try Body Doubling
Having someone present while you’re reading emotionally intense content can be reassuring and can help keep you grounded and aware of time.
You Can Care Deeply — And Still Set Boundaries
Being informed doesn’t require constant connectivity. It’s okay to set boundaries to protect your mental health. With mindful strategies and a protective attitude toward your attention, you can stay informed and emotionally level.
Need Help Finding Your Balance?
If news-related stress or emotional overwhelm is affecting your daily life, you’re not alone. I specialize in helping adults with ADHD navigate challenges like these. Reach out to me to explore how we can work together.