Does screen time affect adult ADHD?
Quick answer: Set a 60‑minute pre‑bed screen curfew, use night modes, and schedule device‑free blocks for deep work. Move chargers outside the bedroom.
Blue‑light exposure and late‑night engagement can delay sleep. Consider device curfews, night‑shift modes, and moving charging stations out of the bedroom.
Bundle notifications and use app limits during deep work blocks. Place devices out of reach during timers and keep chargers outside the bedroom.
Replace late‑night scrolling with a short wind‑down routine and a book or audio without a screen.