In today’s hyper-connected world, social media is both a tool and a trap. For neurodivergent individuals—those with ADHD, autism, anxiety, or other neurological differences—these platforms can offer validation and community, but they can also amplify stress, overstimulation, and self-comparison. As a therapist who specializes in working with neurodivergent clients and who is neurodivergent myself, I’ve seen firsthand how social media can affect our minds in unique and often overlooked ways.

What I See in My Clients (and Myself)

Many of my clients describe the same pattern I’ve experienced myself: we log on seeking connection, clarity, or calm—and end up overwhelmed, dysregulated, or doubting ourselves.

Here are some of the most common effects I notice:

• Overstimulation: Fast-moving videos, notifications, and algorithm-driven content can easily overwhelm the nervous system. For those sensitive to sensory input or with difficulty shifting attention, this can lead to irritability or even shutdown.
• Comparison fatigue: Social media often rewards perfectionism and curated success. For neurodivergent individuals who already struggle with imposter syndrome, executive dysfunction, or delayed timelines, this can trigger deep feelings of inadequacy.
• Time blindness: Clients with ADHD in particular report hours slipping by while scrolling, which can lead to guilt, stress, and disrupted routines.
• Masking and identity confusion: Constant exposure to “shoulds”—how you should look, think, feel, or act—can make it hard to hear your own voice. Many neurodivergent people are already used to masking to fit in; social media can push that even further.
• Emotional dysregulation: From political outrage to online bullying, social media can activate strong emotional responses quickly, sometimes before we’ve had time to regulate or reflect.

What Helps: Tips for Parents and Adults

Whether you're a parent supporting your child or an adult managing your own usage, here are practical, therapy-informed tips that I recommend:

For Adults:

1. Create structure around usage: Set specific times for checking apps, and use timers if needed. Try logging on with a purpose: connection, education, or expression—then log off.
2. Use sensory breaks: If you notice tension, anxiety, or headaches after scrolling, step away. Gentle movement, deep pressure (weighted blankets, for example), or grounding activities can help reset your nervous system.
3. Mute, filter, unfollow: Your feed should reflect what nourishes you. Don’t hesitate to unfollow accounts that trigger insecurity, guilt, or comparison.
4. Notice patterns: Track how you feel before and after using social media. Do certain platforms make you more anxious? Does late-night scrolling affect your sleep? Awareness is step one.
5. Explore identity offline: If you struggle with masking or feeling “not enough,” try journaling, therapy, or real-life creative expression. Social media is a highlight reel—not a mirror.

For Parents:

1. Model healthy use: Kids mirror what we do. Narrate your own breaks (“I’m going to rest my eyes from screens”) and set family screen-free times.
2. Validate their experience: Neurodivergent children may find online spaces comforting—and that’s okay. Instead of banning, invite conversation: “What do you like about this app? What doesn’t feel good?”
3. Teach emotional literacy: Help them name what they feel after scrolling. Are they overstimulated? Jealous? Confused? Naming it gives it less power.
4. Offer offline alternatives: Many kids turn to screens because they don’t feel successful elsewhere. Encourage creative outlets, hobbies, or social groups where they can be their full selves.
5. Don’t shame: Neurodivergent kids often already feel “different.” Shaming their screen use can backfire. Instead, work together to create guidelines they help shape.

Final Thoughts

Social media isn’t inherently bad—but it wasn’t designed with neurodivergent brains in mind. Understanding how it affects us is the first step in reclaiming our energy, confidence, and connection. For many of us, especially those who’ve spent a lifetime trying to fit into a world that misunderstands us, the goal isn’t to cut off from the digital world—it’s to learn how to engage with it in a way that honors our wiring.

If this resonates with you or someone you love, know that you’re not alone—and you don’t have to change who you are to feel better. You just need tools that fit you.