Bari Fischer is the CEO and founder of Impulsively Aware. She is a leading ADHD & Executive Function Coach, renowned for transforming challenges into strengths through personalized strategies and support, and the creator of impactful, empowering coaching experiences.
With the recent U.S. election results, many people are feeling overwhelmed, anxious, and downright frustrated. If you’re constantly bombarded by political updates and opinions and starting to feel more drained than informed, these 10 questions can help you protect your mental health while staying engaged.
Why news and social media hit harder during times like these (especially for those with ADHD)
For people with ADHD, the fast-paced nature of news and social media can be captivating but also exhausting. And when a major event like the U.S. election hits, it’s like the volume just got cranked up to the max. Every update feels urgent, every opinion feels polarizing, and your brain wants to keep checking, but each scroll leaves you feeling more stressed. Sound familiar?
When the content is emotionally charged, it can be especially difficult to step away. This is why understanding and managing your media habits is crucial. Let’s dive into the 10 questions that can help you navigate this without losing your mind (or your peace).
10 reflective questions to help you manage news and social media stress
1. How do I feel before and after I engage with news or social media?
Notice if your mood shifts from calm to tense. If you’re going in feeling okay and coming out feeling frustrated or anxious, it might be a sign to limit your time online, especially during heated election periods.
2. Am I consuming this information out of curiosity, obligation, or habit?
Are you interested in what you’re reading, or are you just scrolling because it’s become a habit? Being aware of your motivation can help break the cycle of compulsive checking.
3. Is this information something I can act on?
With so much election news, it’s easy to feel powerless. Ask yourself if there’s anything you can do with the information you’re consuming. If not, it might be time to step away for a bit.
4. What is my purpose for going on social media or watching the news?
Are you seeking out information, connecting with friends, or just filling time? Knowing your “why” can make your experience more intentional and less draining.
5. How will I benefit from knowing this right now?
Let’s be honest: most of the time, the world won’t end if you miss a breaking news update. Consider if the information is truly necessary now or if you’re just setting yourself up for more stress by constantly checking.
6. Is there something else I can do to get a dopamine boost that won’t mess with my mental health?
Your ADHD brain craves stimulation, and news can seem like an easy fix. But try substituting it with something else- exercise, calling a friend, doing anything that doesn’t involve endless scrolling and election stress.
7. Am I comparing myself to others, and how is this affecting my mood?
Social media is a breeding ground for comparison, especially when it seems like everyone has an opinion on the election. If you notice yourself feeling “less than,” take a break.
8. What boundaries can I set to protect my mental health?
Set limits on when and how often you check the news or follow accounts that don’t flood you with stress-inducing content. Boundaries can be your best friend when the world feels like it’s on fire.
9. Am I holding onto negative emotions that I could release?
The election can bring out a lot of strong feelings, and sometimes they linger. Try releasing those emotions through journaling, talking to someone, or engaging in a healthy outlet.
10. What small, positive action can I take to feel more empowered?
Feeling helpless is common during stressful times. Taking a small action like self-care, supporting a cause, or connecting with others can help you regain a sense of control.
Setting boundaries to protect your well-being
Now that you’ve reflected let’s talk about boundaries. (Yes, I know. Boundaries might not sound thrilling, but they’re lifesavers.)
Limit your exposure
Try choosing specific times of day to check to reduce news anxiety and social media, like once in the morning and once in the evening. This can keep you from being glued to every election update, reduce information overload, and control media consumption.
Curate your feeds
Follow positive social media accounts that make you feel good or keep you informed without causing stress. Mute or unfollow sources that spike your anxiety. You’re in charge of your feed, so make it work for you.
Take social media breaks
Give yourself permission to step away, even if just for a day or weekend. A break can give you a fresh perspective and help you approach things with more clarity and less frustration.
Use mindfulness techniques
Practicing grounding exercises or deep breathing before you check the news can help you stay calm. This way, you’re less likely to spiral when you encounter intense updates.
Engage in “real-world” activities
Replace screen time with things that bring you joy, hobbies, exercise, and time with friends or family. These real-world dopamine hits are way more satisfying than doomscrolling.
Focusing on what you can control
During times like these, it’s easy to feel overwhelmed by everything you can’t control. The news, election results, and the endless opinions are all outside your influence. But what you can control is how, when, and how often you engage. By setting healthier media habits, you protect your mental health and regain some peace.
So, the next time you find yourself slipping into an election-induced spiral, revisit these questions and remember, you’re in control. Prioritizing your mental health is essential, especially when the world feels chaotic. Taking breaks, setting boundaries, and choosing real-world activities over endless scrolling can help you navigate these times with resilience. And remember, the news will still be there when you’re ready to check in again. You’re allowed to take a break.
Ready to stop the cycle of endless scrolling and election-induced stress? You don’t have to do this alone; let’s tackle it together. These questions are just the beginning. If you’re ready for real, personalized support to manage your ADHD and create healthier media habits, reach out! I’d love to talk about how ADHD coaching can help you regain control of your mental space and reduce anxiety. Let’s turn overwhelming media habits into manageable ones and start making real progress toward a calmer, more balanced life. Are these tips helpful? Share with someone who might benefit, or connect with me on Facebook and Instagram for more insights on managing mental health.
Bari Fischer, ADHD & Executive Function Coach
As an ADHD & Executive Function Coach, Bari is dedicated to guiding individuals on a journey of self-discovery, rooted in honesty, trust, and meaningful conversations. She works closely with clients to navigate the intricate dance of life's choices and consequences, shining a light on their strengths and celebrating every achievement along the way. This path is more than just ticking off milestones; it's about stepping into the lead role of one's own life story, understanding and embracing one's unique brain wiring. With Bari, the coaching journey is an exploration of discovery, growth, and the joy found in every step forward.
