(And What I Do Instead – That You Can Copy!)
Doom scrolling in the evening used to be my biggest struggle.
As soon as the sun went down, I’d collapse on the couch, open Instagram or TikTok “just for a minute,” and suddenly it was 11:30 pm with my brain buzzing and my eyes burning. I’d go to bed feeling drained, guilty, and disappointed in myself.
If this sounds familiar, you’re not alone. Doom scrolling is especially tempting for ADHD brains; it gives us quick dopamine hits when we’re tired and our executive function is low.
Here’s how I finally started breaking the cycle (it wasn’t overnight, but it was worth it).
Why Evenings Are So Hard with ADHD
- Decision fatigue is at its peak
- We’re often overstimulated from the day
- Our brains crave easy dopamine after working hard
- “Just one more video” feels harmless
What Finally Helped Me
1. I Made It Harder to Start
- Put my phone in another room after 8:30 pm (or in a kitchen drawer)
- Used grayscale mode + app blockers (Freedom or One Sec)
- Charged my phone outside the bedroom
2. I Replaced It With Better Dopamine Sources
Instead of endless scrolling, I now choose from a short “evening menu”:
- Reading fiction (physical book, not Kindle)
- Gentle stretching or yoga nidra
- Listening to a podcast/audiobook while doing something with my hands (coloring, knitting, puzzles)
- Brain dump journaling (10 minutes of dumping everything in my head onto paper)
- Cozy hobby time (baking something simple, watering plants, organizing one small drawer)
3. The 20-Minute Rule
If I feel the urge to scroll, I tell myself I have to do 20 minutes of something else first. Most of the time the urge passes.
4. Created a Gentle Wind-Down Routine
My current favorite: Dim lights → Herbal tea → 10-minute brain dump → Read for 20–30 minutes → Lights out
What My Evenings Look Like Now
They’re not perfect. Some nights I still scroll. But most nights I go to bed feeling calmer, prouder, and more rested. The difference in my sleep and next-day focus has been huge.
Tiny Challenge for This Weekend
Pick one replacement activity from the list above (or something else that feels good to you). Try it for at least 3 evenings this weekend.
When the scrolling urge hits, ask yourself: “What do I actually need right now – stimulation or soothing?”
Tell me in the comments what you chose and how it went. I read every single one.
You deserve evenings that leave you feeling better, not worse.
With warmth (and probably a book in my lap) – Mere Penny
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