How to reclaim your focus in an age of the infinite scroll

In a world where smartphones are an extension of our hands and social media scrolls are endless, focus and attention have become precious, and increasingly rare commodities. 

For many, particularly those with ADHD, the digital environment can feel like a minefield. Notifications ping, algorithms adapt, and feeds refresh on an endless loop. And behind every interaction is an army of tech designers whose job is to keep you engaged… or more accurately, hooked.

Let’s get something clear: ADHD is a real, neurological, developmental condition. It is often hereditary, and its effects on executive function, working memory, and impulse control are well-documented and very real. But while the root of ADHD lies in biology, the environment plays a significant role in how symptoms manifest and intensify, and the modern attention economy is a perfect storm.

The war for your attention

Every time you put your phone down, there are literally hundreds of engineers and behavioural scientists on the other side of that screen working to pull you back in. Their tools are bright colours, intermittent rewards, and personalised dopamine hits. The same mechanisms used in slot machines are baked into our favourite apps. This isn't paranoia, it’s design.

For someone with ADHD, whose brain is wired to seek stimulation and novelty, this digital world is both exhilarating and exhausting. What begins as a quick check of a notification can quickly spiral into 45 minutes of scrolling. Sound familiar? 

But even for neurotypical brains, the constant digital bombardment is doing damage. Studies have shown a sharp decline in sustained attention and working memory in people who are heavy users of digital devices. We are training our brains to flit, to swipe, to refresh, and not to stay. 

Yes, we need systemic change: But you can start with you

Let’s not pretend this is all a matter of personal willpower. When tech is designed to be addictive, and when much of our work, social life, and identity are intertwined with our devices, ‘just putting the phone down’ isn’t a sustainable solution. The weaknesses we don’t even know we have are being exploited by tech companies to keep us scrolling.

Let’s be clear, the tech companies exist to serve industry and big business. Surveillance capitalism is how they make their money, by selling our data to the highest bidder. We need regulation, ethical design, and huge cultural shifts in how we value attention and presence. But, that is sadly a long way off, and while we fight for systemic change, we also need strategies that empower us now, and this is where coaching comes in.

Rebuilding your brain’s focus: One intentional habit at a time

As a coach, I work with individuals who feel like they’re losing the battle for their own minds. Whether you're diagnosed with ADHD, suspect you might be, or simply feel chronically distracted, overwhelmed, and constantly have brain fog, know this: focus is a skill that can be rebuilt.

Here are a few starting points:

1. Create phone-free zones. Your brain needs boundaries. Try reclaiming one area of your life (your bedroom, dinner table, or morning routine) as sacred, screen-free territory.
2. Use tech to fight tech. Tools like screen limiters, grayscale and bedtime mode, and distraction-blocking apps can help you interrupt the automatic loop of endless scrolling.
3. Practice micro-mindfulness. You don’t need a 30-minute meditation. Start with 30 seconds of presence before you pick up your phone. Ask yourself: Why am I reaching for this? What do I really need?
4. Build systems, not just habits. If you struggle with focus, it’s not because you lack discipline; it’s because you need structure that works with your brain, not against it.
5. Get support. This is hard to do alone, and you don’t have to. With the right strategies, support, and accountability, you can learn to thrive, not just survive in this overstimulating world.

Your brain wasn’t built for this, but you can adapt

It’s not your fault that you're struggling to focus; these tools were built to exploit the very systems of your brain that ADHD already makes more sensitive. But there is hope, you’re not broken, nor are you powerless.

Working with a coach who understands both the neurological and environmental challenges can help you develop a roadmap to reclaiming your attention, your presence, and your peace of mind. Together, we can shift from reactivity to intentionality, from scattered to focused, from hijacked to empowered.

Your attention is your life. So protect it like it matters, because it does!