ADHD and Technology: How the Right Tools Can Be a Lifeline
Sep 15, 2025
I’ve always had a complicated relationship with technology. On one hand, I’m a programmer, I spend hours every day writing code, debugging issues, and thinking about how systems interact. On the other hand, as someone with ADHD, technology can be my biggest distraction. One notification can send me down a rabbit hole, and before I know it, I’ve lost hours.
But over time, I’ve come to see technology not just as a source of distraction but as a genuine lifeline. For people with ADHD, it’s not optional, it’s essential. The right tools can bridge the frustrating gap between what we intend to do and what we actually follow through on.
This journal is about how technology can become an ally for ADHD brains, why it’s not “cheating” to lean on apps and systems, and how I’ve learned to make tech work for me instead of against me.
Living in a World Built for Different Brains
Here’s the reality: the modern world is designed for neurotypical brains. Schedules, deadlines, nine-to-five structures, and endless small responsibilities, they assume your brain works like a perfectly functioning calendar. For ADHD brains, that’s not always the case.
Take a recent example: a friend invited me to dinner weeks in advance. I wanted to go, I told myself I’d remember, and then… the night came and went. I was so deep in coding a project that the thought literally never surfaced until two days later.
That’s what people without ADHD often don’t understand. Forgetting something doesn’t mean I don’t care. It means my brain doesn’t automatically prioritize or recall certain pieces of information without external help. That gap can hurt relationships and make everyday life feel like a constant uphill battle.
Technology helps level that playing field.
Technology as a Scaffold
The way I’ve come to think about it is this: technology is scaffolding. It holds me up where my brain struggles, letting me climb higher without collapsing under the weight of missed details.
Here are some examples of how tech has saved me:
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Reminders and alarms: I don’t just set one. I set two or three. When my phone buzzes at 5:30 with “Leave for dinner,” it’s the difference between showing up and letting someone down.
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Timers for focus: Hyperfocus is both a blessing and a curse. I can lose myself in work for eight hours straight and forget to eat. A simple Pomodoro timer, 25 minutes on, 5 minutes off has rescued me from burnout more times than I can count.
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Calendar transparency: If it’s not on my calendar, it doesn’t exist. I’ve learned to capture everything: calls, workouts, even reminders to check in with family. My calendar is my external brain.
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Gamified apps: ADHD brains respond better to rewards than abstract “shoulds.” Progress bars, streaks, and digital high-fives motivate me more than vague goals. That’s why gamification isn’t a gimmick, it’s good design for people like us.
Without these supports, I’d constantly feel like I’m failing. With them, I can actually thrive.
The Myth That It’s “Cheating”
Here’s the truth: using tools doesn’t make you weak. It makes you resourceful.
Nobody calls glasses “cheating” for people with bad eyesight. Nobody calls a wheelchair “cheating” for someone who can’t walk. These are supports that allow people to function in a world not built for their bodies. For those of us with ADHD, apps, alarms, and external systems are the same thing. They don’t replace effort or intelligence, they give us a fair shot at using our strengths without being buried under our weaknesses.
Strengths Hidden Behind the Struggles
That’s the other side of the story. ADHD comes with challenges, yes but also with strengths. I’ve found that when my brain is supported by the right systems, my creativity, energy, and problem-solving skills shine.
For example, hyperfocus can be a liability if I lose myself in the wrong thing. But when directed properly, it lets me code for hours, solve complex problems, and build things most people wouldn’t have the patience for.
Technology helps me channel that strength without letting the downsides take over. By setting boundaries (through timers) and externalizing memory (through reminders), I get to enjoy the upside of ADHD instead of being controlled by the chaos.
Building Tools That Understand ADHD
When I started working on Bonding Health, I saw firsthand how much design matters. Most apps are created for neurotypical brains, long checklists, rigid schedules, or abstract goals. Those systems often backfire for ADHD users.
That’s why we built Qiks to be short, digestible exercises that take just a few minutes. That’s why streaks and bonds are front and center because progress tracking motivates ADHD brains more than vague “keep it up!” messages.
We wanted to create something that feels like a lifeline, not another chore. Because the last thing ADHD parents and adults need is another app that adds pressure. The right design makes technology a supportive partner, not a nagging boss.
Why This Matters Beyond Me
It’s not just about my life as a programmer. It’s about parents trying to remember their kids’ appointments, students juggling deadlines, or workers trying to stay sharp on long shifts. ADHD is not limited to one demographic, and the struggles are often invisible.
Technology, when designed thoughtfully, can give people freedom. Freedom from shame. Freedom from constant overwhelm. Freedom to use their energy and creativity on the things they love instead of wasting it battling their own brains.
Final Thoughts
Technology will always have its distractions. But for those of us with ADHD, the right tools can mean the difference between chaos and clarity.
For me, reminders, timers, and gamification aren’t gimmicks, they’re essential supports that let me show up for the people I care about, finish the projects I start, and manage the whirlwind of thoughts that come with ADHD.
That’s why I believe technology isn’t just convenience. It’s a lifeline. And with platforms like Bonding Health, we’re building tools that finally understand ADHD, not as a flaw to fix, but as a different way of thinking that can thrive with the right scaffolding.
