Attention is turning to how today’s fast-paced, digitally driven lifestyle overlaps with the symptoms of adult ADHD
Constant notifications, the pressure to multitask and everyday stress are leaving many adults wondering whether their struggles to focus and concentrate stem from a clinical condition or if it’s simply the effects of constant distraction.
Clinical ADHD is characterised by persistent inattention, impulsivity and hyperactivity that often begin in childhood and interferes with daily functioning, relationships and work and school. Yet modern life can create similar traits. Studies show that constant task-switching and continuous partial attention can impair memory, reduce focus and increase levels of the stress hormones, cortisol and adrenaline.
Environmental overload and short attention spans can look similar to ADHD. But while constant distraction may improve with boundaries, rest and lifestyle changes, ADHD is a neurodevelopmental condition that often requires medical management.
The Global Digital Report 2025, produced in partnership with Meltwater and We Are Social, reported that South African users (age 16+) spend an average of nine hours and 37 minutes on the internet on any device, the highest internet usage rate in the world.
This digital overload has had a considerable impact on our cognitive abilities, notably on focus and attention. Factors such as shrinking attention spans due to the consumption of bite-sized content, multitasking, frequent notifications leading to ongoing distraction, information overload and skim reading leading to surface-level engagement and disrupted sleep patterns from late-night screen use all contribute to diminished cognitive performance and attention.
Structure your time
While technology-induced attention challenges are more environmental and behavioural, neurodivergence has a biological and neurological basis. This means that people who are easily distracted can refocus and get back on track, and the condition doesn’t impact the person’s ability to get important things done or their daily functioning.
However, people living with ADHD already struggle with attention on tasks, are easily distracted and have difficulty with organisation, making them more vulnerable to the attention-disrupting effects of technology. Added to that is inattentiveness, which presents as overlooking important details, misplacing belongings or forgetting appointments.
Whether the root cause is ADHD or distraction, adopting healthy screen habits and lifestyle behaviours helps maintain your physical and mental wellbeing. Digital boundaries are necessary.
Set time limits for device use and set daily time limits on your favourite apps; use only one device at a time; turn off unnecessary notifications; and schedule checking your favourite social media or news sites only once or twice a day.
Create tech-free times. Plan to stop using your device at a certain time each night; focus on one task at a time; break tasks into smaller steps that make it less overwhelming; move regularly; prioritise sleep and nutrition; and spend time in nature.
Write down distracting thoughts until you are done with your work. Schedule regular recovery breaks (without a screen), such as deep breathing, yoga, meditation, tai chi, massage, aromatherapy, hydrotherapy and creative therapies like music or art. Relaxation techniques can also help focus attention and increase awareness.
Text | Abdurahman Kenny
Photography | Srdjan Randjelovic
Abdurahman Kenny is Mental Health Portfolio Manager at Pharma Dynamics. For more information, go to pharmadynamics.co.za.
