ADHD and ASD: Highs and lows of technology
ADHD (attention deficit hyperactivity disorder) and ASD (autism spectrum disorder) can create a mixture of organisational, focus, executive brain functioning and time blindness issues to name but a few. While technology can preset as a negative to some of these symptoms, and many of the lows are discussed widely, it is important to also see where technology is not the enemy and can certainly provide some vital assistance.

What sort of lows can technology create?
A simple issue for many is that a neurotypical may use their phone as their alarm, silencing notifications before bed and lying down to sleep. For someone with ADHD, that temptation to ‘doomscroll' endlessly at night when you can’t sleep can be overwhelming and a few hours can disappear! Or what about social media being an everyday addition to the dopamine rush of a ‘like’ or notification, crushing any ability to focus on work or indeed relationships? What about that email account that has thousands of emails in their inbox to the point it's overwhelming to see that number on the screen? Smartwatches mean you are literally tied to interruptions and temptations all the time.
All of these lows can be managed and understood, with a look at resetting habits when necessary, with an increased level of self-compassion.
What are the positives of technology?
Whilst it’s important to acknowledge the lows of technology and discuss them with a suitably understanding therapist that ‘gets’ the ADHD struggle, looking at the positives of technology is also useful to achieve balance.
For example, the phone as an alarm clock may be best placed on the other side of the room – this alone may not curb the temptation to get out and retrieve it, but if it does, the alarm means you need to get out of bed to switch it off which can create the initial movement required to get mornings going. The alternative is that many clients leave technology outside the room and switch to something like a ‘sun-rise’ style alarm clock which can combine the light to stimulate the brain along with the sounds.
What about the instant appeal of using voice-activated phones or pods to set reminders? The beauty of the pods is that they will verbally speak your reminder meaning it's less easy for the brain to become blind to the reminder just visually popping up. We can even add things to our diary this way, as generally, if that doesn’t happen instantly it's unlikely to be done at all.
What about the ability to use a heart rate monitor to draw conscious attention to your mood? Many clients with ASD may fail to notice they are becoming overwhelmed in anxiety/anger etc, but using a visual guide on your smartwatch may be useful to create that connection when it is time to invoke the ‘overwhelm plan’ you have created with your therapist. Allowing sometimes this to be invoked before it's too late and the emotional brain has taken over.
Therapy and technology
In therapy, us counsellors talk a lot about reading certain books to increase awareness or knowledge. However, unless it’s a particular special interest, many neurodivergent clients may struggle to read a whole book especially if we add in co-morbid existing issues such as dyslexia. However, audible books can make this simpler (listen on the go and multi-task!) or even better are these ‘summary’ type apps which means a book is way less daunting a task these days.
When Counsellors mention journalling, many neurodivergent people may roll their eyes, either this is a chore they won’t stick to, it will become obsessive or noting feelings at all can be hard. However, the use of voice notes for journalling to deal with strong emotions can make this a more instant, simpler experience – a phone can be used in a positive way.
Various apps allow you to ‘journal’ for free on your smart devices, using a mixture of typing, video or voice notes and all stored under facial recognition (so no passwords to remember!). Some free apps make this even easier with pictures to denote the ‘mood’ and logs can therefore be reviewed easily to sense if there is any pattern.
Visual timers are also a useful tool, whilst using a timer on a smart device is a great first step to time blindness, the shock of when it will go off can also create other defiance issues in the brain. Visual timers can be purchased online for physical ones, but you can search online for ones as and when needed for free!
De-cluttering is also a possible difficulty for many ND people, but an ASD client who struggles to downsize a collection may like to take photos on their smart device and feel a sense of connection to the item enough to allow it to go.
If we get creative, technology is basically opening the window on helping ND’s manage their symptoms in a way that works individually for them. For example, calling a friend on Facetime and just getting on with their studies can mean body doubling doesn’t even need someone physically there anymore.
Next steps….
In the therapy room or online, we don’t just discuss childhoods, emotions or reactions, diagnosis and feelings around it. Sometimes, part of the puzzle is practical solutions and accepting the reset button in a safe non-judgemental space.
