As October marks Mental Health Awareness Month, many South Africans are taking a closer look at how our fast-paced, digitally driven lifestyles are affecting our ability to focus. With constant notifications, multitasking pressures, and information overload, it’s easy to wonder if we are experiencing symptoms of adult ADHD or simply distracted by the modern world.
Abdurahman Kenny, Mental Health Portfolio Manager at Pharma Dynamics, says clinical ADHD is characterised by persistent inattention, impulsivity and hyperactivity that typically begin in childhood and interfere with daily functioning, relationships, and work or school life. However, he notes that environmental overload and short attention spans can look very similar to ADHD. But while constant distraction may improve with boundaries, rest and lifestyle changes, ADHD is a neurodevelopmental condition that often requires medical management.
How Technology Affects Focus
The Global Digital Report 2025, produced by Meltwater and We Are Social, revealed that South African internet users aged 16+ spend an average of 9 hours and 37 minutes online per day, the highest rate in the world.
This “always-on” lifestyle takes a real toll. Constant task-switching, bite-sized content and notification overload are known to shrink attention spans, impair memory and focus, increase stress hormones like cortisol and adrenaline, and disrupt sleep and cognitive recovery. In short, our brains are battling overstimulation on a daily basis.
Recognising the Difference
Kenny explains that while technology-related distraction is environmental and behavioural, ADHD has a biological and neurological basis. People who are easily distracted by devices can usually refocus and complete important tasks once they set limits. But those with ADHD often struggle despite their best efforts, losing track of time, misplacing belongings, forgetting appointments or finding it difficult to stay organised.
Adults who suspect they might have ADHD can use a validated screening tool, such as the WHO Adult ADHD Self-Report Scale (ASRS v1.1), as a first step. If symptoms have been present since childhood and continue to affect functioning, it’s best to consult a healthcare professional for a proper assessment.
Tips to Improve Focus
Whether you’re managing ADHD or just battling distraction fatigue, small lifestyle adjustments can help restore balance and clarity.
Set digital boundaries:
- Limit screen time and app usage
- Turn off non-essential notifications
- Use one device at a time
- Schedule specific times to check social media or news
Create tech-free zones and times:
- Avoid screens an hour before bed
- Focus on one task at a time and break it into smaller steps
- Move regularly and get enough sleep
- Spend time outdoors
- Write down distracting thoughts for later
- Schedule regular, screen-free recovery breaks
Try relaxation techniques like:
- Autogenic relaxation using calming words or imagery
- Progressive muscle relaxation tensing and releasing muscles
- Visualisation imagining a peaceful, sensory-rich scene
“If you’re struggling, don’t dismiss it as just being busy. The right support can make a significant difference,” encourages Kenny.
Leave a Reply