adhd-technology-overwhelmThere are always ways to reduce overwhelm when dealing with all parts of ADHD management and life. Technology is no different. And in this age of focal disaster, I felt it was my duty to at least provide a short guide on how to reduce your overwhelm while using technology.

1. Keeping up with Email

Keeping up with email is a huge problem for so many ADHDers, I know. Today we just get a constant stream of email. Anybody who does have an email address (or more than one email address) knows exactly what I mean and just how many hours out of the week we lose to email. Here are a few tips for managing this specific of tech overwhelm:

  • Just like in real life, every messages in your inbox need a home.
  • Respond to emails immediately when read.
  • Also, I recommend instituting a personal policy that any email message you write will be fewer than five sentences. Add a link (in your email signature) to a free webpage or blog that explains this policy (just be logical) so anybody who wants to know why can quickly understand.

2. Multiple Devices, One Focus

It is crucial to focus on one thing at a time in this day and age. But it’s easy to look at multiple screens and get less done so to counter that effect, practice focusing, without distractions, on one task. One focus. I recommend blocking out time to make yourself inaccessible by scheduling time to focus and do re-occurring tasks.

3. Understanding Technology

If you don’t understand the technology available to you, search for video solutions on or or feel free to ask me in the comments below and I will do my very best to help you with your specific needs.

How do you manage tech overwhelm? How does technology challenge your ADHD? Tell us about it in the comments!


Mark Kawate About Mark Kawate

Mark Kawate is a Business Developer with ADHD and the Founder of and @ADHDApps. Mark also works to build and promote multi-pronged approaches that take advantage of his ADHD, with the goal of furthering the quality of every ADHD life.


  1. Renee Turner says:

    It’s hard for me to delete emails that I’m not sure I might need to refer back to so my space is constantly full or at 98 percent or whatever. Is there a way for me to save emails without keeping my “space” full? Also I am no longer going to have my university email account open to me. Is there any pros or cons to the different free email accounts out there?

    • I have the same problem. This is what helps me:
      1. Decide if it is important to current operations. If YES, then:
      a. If it is easily accessible on line, then I dump it – you can always find it if you really do need it.
      b. If I need to have it “on hand”, either create a file for it in my email OR print it out and make a file for it
      2. If it is NOT important to current operations, then:
      a. If it is easily accessible on line, then dump it – probably, I will never need it
      b. If I feel like I HAVE to keep it, make a file for it in my email or print it and make a file folder for it.
      Also, ask yourself: Do I REALLY need this or am i just “information hording”. I have found so many times that I keep information “just in case”, then I never read it again and it just piles up.
      Also, every day or so I go through my old emails from a day at a time, like all the emails from May1st, then May 2nd, etc and just delete stuff I don’t need anymore. It is very freeing !! Good luck!

  2. I am overwhelmed with email everyday. People answer each other so quickly, and I am barely getting to ones that I owned an answer to, or to some deliverable from over a week ago. People are complaining that I am not responsive, but I AM responding as fast I possibly can. I have to put them in a queue just to keep answering them in a sequence, and they don’t like that. I could respond to mail all day without stopping and still can’t get through them all. I can never get my head above water. Very rarely when I work long hours, have I think I’ve made a dent. It’s so deflating. I wake up in the morning only to see my inbox filled up again. Why? Because those I responded to came back with another question! So then what happens?! The dent I thought I made was just obliterated. And it starts the cycle all over again.

    I take a long time writing emails because I want what I write to be understood, and to not have any errors in them. My thoughts get jumbled, and then when I look at the note, the words do not read correctly, so I have to rewrite. This is another reason why I think it is so hard to keep up.

    Sometimes I think I would be so happy if I never saw a work-related email ever again. Never have to answer it unless I wanted to. Never disappoint anyone because they weren’t the only person who I needed to respond to and it took me longer than they expected, and never having to edit an email just to make it read as best it can. The weight off my back would be so life changing.

    Maybe, as someone with ADD, I shouldn’t be in a job where people communicate 95% of the time over email, and respond to each other so fast. It makes me sad that I have to be honest with myself and admit that I’m just not good at it. But it is better than letting people down, and them thinking less of me.

    Thanks for the tips. I will put them into practice.