How constant phone use wears down high-achieving women »

October 23, 2026

64% of adults 30 to 49 say they use their phone too much (Pew, 2026). Why interruptions cost more than hours, and the one window to protect first.

How to turn off notifications without missing what matters »

October 23, 2026

Batching notifications three times a day cut stress in a trial of 237 adults; turning them all off raised anxiety. The settings to change, in order.

ADHD dopamine seeking: why the phone pulls harder »

October 23, 2026

ADHD symptoms and problematic social media use correlate at 0.36 across 15 studies (Ding, 2025). Why the phone pulls harder, and what helps.

ADHD and Screen Time: Embracing the Interest-Based Attention System »

June 11, 2026

As an ADHD coach, I see it constantly: attention in ADHD isn't broken, it's interest-based. Screens are simply efficient dopamine delivery, meeting a need that's already there. Here's a clearer way to understand hyperfocus, and how to work with your wiring instead of against it in a world built to capture it.

Stop Negotiating Screen Time Mid-Scroll »

March 24, 2026

Many arguments about phones in relationships go in circles: one partner feels ignored, the other feels criticized, and nothing really changes. The Later List is a simple shared ritual that helps interrupt that cycle. Instead of confronting the issue mid-scroll, couples jot concerns down and revisit them later when both people are calmer. This small structure reduces defensiveness, lowers conflict, and creates space for more honest conversations about connection and attention.

ADHD Scrolling Isn’t a Dopamine Problem – It’s Task-Switching »

March 17, 2026

If you keep switching between email, Slack, and social media yet feel like nothing gets done, you may be experiencing task-switching debt. For ADHD brains, every unfinished task creates cognitive tension that quietly pulls attention back again and again. This post explains how switching debt builds throughout the day and shares simple micro-experiments to reduce open loops, lower mental fatigue, and make it easier to return to the work that actually matters.

Distraction Management

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