I have a bit of a love-hate relationship with social media. I want to be there — I want to connect, share, laugh, be visible, be part of things. But it often feels like… too much. Too loud. Too fast. Too demanding. It’s like walking into a room where everyone’s already mid-conversation and expecting you to keep up.
It’s Not Just the App — It’s the Impact
What I’ve realised over time is that social media doesn’t just drain my attention — it drains my nervous system.
There’s a mix of stuff going on in the background:
Hypersensitivity — I don’t just scroll past a sad video. I feel it.
RSD (Rejection Sensitive Dysphoria) — I worry that if I don’t reply, or don’t say the right thing, someone will be hurt or disappointed.
Emotional Reactivity — A post can trigger a surge of feeling before I’ve even registered what I think.
Overthinking — Did that comment sound OK? Should I respond? Do I look like I’m ignoring them?
Task Switching Hell — I go on to check one thing, and 90 minutes later I’m deep in five tabs, three DMs, and an identity crisis.
It’s not that I don’t like people. I just don’t always have the bandwidth for this much of them all at once.
Social Media Feels Like Constant Socialising
And I think that’s the crux of it.
For someone with ADHD (especially the sensitive, socially-aware, people-pleasing kind), social media doesn’t feel like a tool. It feels like a room full of people waiting for you.
Even when there’s no pressure — it can still feel like pressure.
Even when nobody expects a reply — I feel like I owe one.
There’s no pacing. No natural stop-start. No rhythm. It just keeps coming.
The Paradox: I Want To Be There. But It’s Too Much
It’s weird, isn’t it? Social media is how I’ve met some of the most incredible people. It’s how I’ve learned things, felt seen, shared my truth. It creates real, powerful connection.
But it’s also the thing that most often overwhelms me, burns me out, and sends me into a spiral of self-doubt and shutdown.
The problem isn’t me. And it’s not the platform, either.
It’s the mismatch between the design of social media and the needs of an ADHD nervous system.
ADHD Needs Ebb and Flow
ADHD isn’t consistent. It pulses. It surges and stalls.
There are days I feel switched on and chatty — and days I just want to live in a cave and be left alone.
Social media doesn’t allow for that rhythm. It’s always on, always noisy, always offering a million things at once.
And that’s before you add the algorithm…
So I’ve started giving myself permission to step back.
To mute. To hide apps. To not respond instantly.
To unfollow if something makes me tense, even if I "should" like it.
To protect my brain.
ADHD-Friendly Social Media Tips
If you're nodding along, here are a few gentle things that might help:
🧭 Treat social media like a space, not a task. You don’t have to enter it every day. You’re allowed to choose when.
🧘♀️ Build in decompression time. Don’t expect your brain to jump from DMs to deep focus. Give it a bridge.
📵 Make it less accessible. Log out between sessions. Use timers. Move the app off your home screen.
🔕 Mute freely. People you love can still be muted. Your nervous system comes first.
📅 Honour your own rhythm. Some days you’ll want to be social. Some days you won’t. Both are valid.
Final Thoughts
If social media feels overwhelming, you’re not broken — you’re sensitive, intuitive, and doing your best to navigate a noisy world with a battery that runs a little differently.
It’s OK to step back. It’s OK to not reply. It’s OK to protect your peace.
The internet will still be here when you come back.
