Help! I Have To Do Some Work On Social Media!
(but I get trapped)
Social media is hard to not get stuck in for everyone, but it is especially hard for our dopamine-starved, novelty-seeking ADHD brains.
Their algorithms use powerful behavior modification techniques to grab people's attention and keep it as long as possible. For example, just like a slot machine, it randomly rewards user actions. Random and infrequent rewards for actions are one of the most powerful ways to train behaviors. Social media also takes advantage of the innate human trait of a desire for social connection.
How We Might Approach Social Media Use
Yes, ADHD brains are at a disadvantage when it comes to resisting the pull of hanging out on social media sites, but there are some steps we can take to make it easier to get what we need to do without engaging longer than we need or want to. I say easier, but I do not believe we will always be able to avoid spending more time than we wanted on the sites. So, when social media occasionally "wins," and we waste time on it, we need to be kind to ourselves. With planning and awareness, we can "win" more often.
It may help to realize that the difficulty we are having is not our fault. Because our brains have trouble keeping dopamine levels up, we are very susceptible to the behavioral techniques used by social media sites.
Strategy And Intention
What we can do is be strategic and intentional about when and why we go on social media.
For me, the social media distractions are very similar to the problems I have with shopping in brick-and-mortar stores. Grocery stores, for example, are very difficult for me to navigate without spending extra time, money or becoming exhausted in my effort to not pay attention to the advertisements that are everywhere (including on every package).
Virtually everything in a store practically screams, "buy me!" and it takes a lot of emotional energy to tell myself, "no" over and over as I shop.
My Grocery Store Shopping Strategy
Ask someone else to go for me. (my first choice)
Be in a mentally strong (not easily distracted) state.
Bring and use a shopping list (specific goal).
Get through the list as quickly as possible.
Go to a store I know well so I don't have to look for things.
Try not to look at anything except what is on my list.
Shop infrequently.
If I keep getting distracted, leave and try again tomorrow.
My Grocery Store Strategy Adapted For Working With Social Media
Ask (or hire) someone else to do it.
Be in a mentally strong state.
Have specific goals and have them visible.
Try to complete my tasks as quickly as possible.
Use a search function if possible if researching.
Avoid browsing through the site (see number 5).
Go on the sites as infrequently as possible.
If I am getting distracted, try again tomorrow
Computer monitor on globe made up of images
Whether I am grocery shopping or I am checking social media, I try to avoid doing it at the end of a long day. I have found that that's when the lure of the chase (for dopamine) is the hardest to resist.
We Already Have some Proven Tools
Many of the techniques we already use to get work done may also be useful for weakening the pull of social media.
Some examples are:
Body doubling
Giving ourselves a challenge
Gamifying the task
Using a timer
Playing engaging music
Standing up while we are working
Exercising just before starting
Doing it while our meds are still active (if we use meds)
Stating our intention out loud to ourselves
Having something really fun to transition to afterward
Takeaways
Social Media is engineered to engage and ensnare you, making more money with every second, minute, and hour you allow it.
Everyone is susceptible to falling into the trap but ADHD brains can be especially vulnerable.
We can be intentional about when and why we go on social media to (mostly) evade their traps.