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Limit Smartphone Use and Avoid Context Switching
Reduce constant switching between streams of information, especially on smartphones, because it diminishes capacity for meaningful work. For adolescents, keep smartphone use under 60 minutes per day; for adults, about two hours per day or less is suggested as the upper limit before severe attentional deficits are likely.
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“I'm not here to tell you what to do, but I think whether or not you have ADHD or not, if you're an adolescent, limiting your smartphone use to 60 minutes per day or less, and if you're an adult, to 2 hours per day or less, is going to be among the very best ways to maintain your ability to focus at whatever level you can.”
Andrew Huberman · ADHD & How Anyone Can Improve Their Focus | Huberman Lab Essentials · Jul 31, 2025 · 36:31 · YouTube ↗
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