How do I make my phone ADHD friendly?
To make your phone more ADHD-friendly, consider implementing the following strategies based on the search results provided:
Declutter Your Device: Remove unneeded applications, saving only essential tools. Sort remaining apps methodically to promote ease of access.
Organized App Accessibility & Do Not Disturb Mode: Group key apps prominently, relegate others away. Use Do Not Disturb mode selectively to prioritize alerts without constant interruptions. Set the system to request passwords when exiting Do Not Disturb prematurely to mitigate executive function challenges.
Notification Control: Customize and minimize notifications to reduce cognitive load. Consider more direct methods of alert receiving, such as increasing loudness incrementally for alarms.
Screen Time Management: Utilize built-in screen management functions (e.g., iOS Screen Time, Digital Wellbeing on Android) to regulate usage; potentially involve trustworthy individuals to reinforce compliance.
Alternative Communication Method: Implement alternative communication options to maintain connectivity despite reducing dependence on a personal device, e.g., a basic secondary landline connected to an office. Engage in less tech-intensive habits, like purging distracting social media apps.
These practices aim to help you transform your phone from a source of potential distractions into an accessible, efficient, and structured assistant, tailored to support ADHD self-management.