Disclaimer: I’m not a medical professional. This post is based on general ADHD-friendly sleep strategies and personal experience. Please consult a doctor or licensed mental health provider if you’re experiencing chronic insomnia or sleep difficulties.
It’s 1:47 a.m. You’re in bed, phone glowing, eyes dry, but your brain insists that watching “just one more” video or scrolling through Reddit will definitely help you relax.
Spoiler: it never does.
For ADHD brains, nighttime can feel like the only quiet moment of the day — when nobody’s demanding your attention and you finally get to follow your curiosity. The problem? Your phone turns that moment of peace into another rabbit hole of stimulation.
If you’ve ever struggled to actually put your phone down and go to sleep, you’re not alone — and you’re definitely not lazy. Here’s how to make it easier.
1. Understand Why It Happens
ADHD often comes with “revenge bedtime procrastination.”
Your brain’s been running on external demands all day, and now it’s saying,
“This is my time.”
That’s why scrolling feels so rewarding — it’s your brain’s way of reclaiming control and dopamine. The trick is to find other ways to satisfy that need before bedtime hits.
2. Create a “Wind-Down Dopamine Plan”
Instead of going from full-screen chaos to lights-out, give your brain a gentle ramp-down.
Try:
- A cozy podcast or audiobook
- Low-stimulation games (like Stardew Valley or coloring apps)
- Reading on paper instead of a screen
- Journaling a few thoughts to offload mental noise
You’re not cutting off dopamine — you’re redirecting it to something calmer.
3. Make It Harder to Scroll, Easier to Sleep
ADHD brains respond well to environmental cues, not willpower.
- Charge your phone across the room (or even in another room).
- Use “Do Not Disturb” or Focus Mode after a set time.
- Keep a boring backup activity nearby — like a simple puzzle book or fidget toy — so your hands have something else to do.
If you fall asleep to sound, try a white noise app or playlist you can set on a timer.
4. Build a “Reverse Alarm”
Set an alarm not for waking up — but for starting to get ready for bed.
When it goes off, it’s your cue to dim the lights, brush your teeth, and start winding down.
ADHD brains need external reminders, and this one helps prevent that “how is it 2 a.m. already?!” moment.
5. Forgive the Nights You Slip
You won’t get it perfect every night — and that’s okay. ADHD means routines take repetition and compassion.
Instead of saying, “I have no self-control,” try, “That’s okay, my brain wanted stimulation tonight. I’ll try again tomorrow.”
Every small effort counts — and over time, those little changes add up to real rest.
Final Thoughts
Putting down your phone isn’t just about discipline — it’s about understanding your brain’s needs and working with them.
When you give yourself structure, softness, and a realistic bedtime plan, you can finally get the rest your ADHD brain has been craving.
Champions of Focus 
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