During the COVID crisis, the American Psychological Association told people to turn off the news. They stated that the effects of the news was doing more harm than the actual illness. They were talking to the general public at the time – and our experience in therapy sessions with our clients confirmed the impact that the barrage of fear in the news was causing tremendous harm. Then we asked – what effect does it have on people with ADHD?
When the World Feels Like It’s on Fire… Again
Ping! Another headline. Scroll. War, crime, pandemic, tragedy. If you’ve ever felt emotionally fried before breakfast, your news feed may be the culprit. Adults with ADHD often already carry high levels of emotional sensitivity and mental overload—so when the world screams “crisis” 24/7, it hits harder.
This isn’t just a modern inconvenience—it’s a mental health risk.
According to Dr. Dawn K. Brown, constant media exposure exploits something called negativity bias—our brain’s natural tendency to focus on threats. This survival instinct served our ancestors well, but when modern life delivers a relentless stream of “danger” through screens, it sends our nervous systems into overdrive. And ADHD brains, already primed for stimulation, get pulled in faster and hit harder. The result is that we cease noticing the good, the pleasant, the enjoyable, and life becomes skewed. This causes rewiring of our brains.
Why It’s So Hard to Look Away
Media outlets want your attention at the level of addiction. They’re designed to hold it, using push notifications, clickbait headlines, and algorithms that reward emotional reactions—especially fear and outrage.
Even when you know it’s not healthy, you may feel like you have to stay informed. Fear of missing out (FOMO) is very real. But that “need to know” feeling rarely brings peace. Instead, it creates a loop of anxiety, hopelessness, anger, and powerlessness—especially for those of us who are already emotionally responsive. The results? Anxiety and depression. Exhaustion. We run out of emotional bandwidth.
So What Can You Do?
1. Turn Off Notifications (Yes, All of Them)
You don’t need 12 apps pulling your attention away from the real world. Start by disabling push alerts from news apps, social media, and anything that pings with crisis headlines. Your brain deserves breathing room. In fact, our nervous systems require a regular reset to prevent chronic activation of fear.
Then set “news windows.” Instead of scrolling whenever you’re anxious, decide when you’ll check in—ideally not right after waking up or right before bed.
2. Be Intentional with What You Consume
You’re not obligated to carry the weight of every global event. Try this:
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Follow accounts that share uplifting, inspiring, or solution-focused news
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Seek out human-interest stories and small wins in the world
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Give yourself permission to not engage in every heavy topic
- Ask yourself – can I do anything about this? If the answer is “No”, then should you carry the burden?
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And yes—it’s okay to change the subject if someone brings up a disaster you’re not ready to process. Protecting your peace is responsible, not reckless.
3. Know When to Log Off Completely
There are seasons when even small doses of news are too much. If you’re already overwhelmed, anxious, or burnt out, take a full break from media. Instead, turn your attention inward:
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Journal
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Take a walk
- Really – anything in nature can be healing
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Do something with your hands
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Meditate or breathe
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Call a friend
- Play with the dog (or cat or rabbit)
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You’re not going to miss the apocalypse. But you might rediscover your baseline.
Mental Health First, Always
You are not selfish for stepping back. You are not irresponsible for protecting your energy. You are human, and you have limits—especially if you’re managing ADHD, anxiety, trauma, or burnout.
The news may never stop, but you don’t have to be its 24/7 audience. Peace is allowed here. Embrace it.
Credit
This post was inspired by the article “Ping! Alert! Why That Barrage of News Updates is Bad for Your Mental Health” by Dawn K. Brown, M.D., published by ADDitude Magazine on May 9, 2025. Read the original here and consider supporting ADDitude‘s mission to educate and uplift the ADHD community.
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