ADHD or Just Distracted? How to Spot the Difference in a Digital World

by Zaghrah Anthony

October Spotlight: Are You Really Struggling with ADHD?

October is Mental Health Awareness Month, and in a world buzzing with notifications, endless feeds, and constant demands, it’s easy to wonder: are you genuinely struggling with ADHD, or just overwhelmed by digital chaos?

It’s a question many South Africans are asking. According to the Medical Nutritional Institute, ADHD affects 5–7% of children and 2–5% of adults locally, with boys often diagnosed more frequently because their symptoms tend to be more outwardly disruptive. For most adults, trouble focusing isn’t a neurological condition—it’s the natural response to an overstimulated, always-on environment.

The Modern Distraction Dilemma

Let’s be real: staying focused in 2025 feels like swimming upstream. From pings to pop-ups to work and social pressure, our brains are constantly bombarded.

Abdurahman Kenny, mental health portfolio manager at Pharma Dynamics, explains the difference:

“Technology has made it hard to set healthy boundaries that allow the brain to rest and restore. Environmental overload can mimic ADHD symptoms, but true ADHD is persistent inattention, hyperactivity, and impulsivity that interfere with daily life and relationships.”

In other words, digital fatigue can look like ADHD—but while lifestyle tweaks can help, ADHD often requires medical support and long-term strategies.

Why South Africans Feel the Pressure

According to the Global Digital Report 2025 by Meltwater and We Are Social, South Africans aged 16+ spend an average of 9 hours and 37 minutes online daily—the highest in the world.

That constant engagement comes at a cost. Experts link excessive screen time to:

  • Shortened attention spans

  • Sleep disruption

  • Information fatigue

  • Elevated stress hormones like cortisol

The good news? Distraction from tech overload is usually behavioral. Most people can refocus and complete tasks once environmental triggers are controlled. ADHD, on the other hand, is neurological and affects how the brain manages attention, organization, and impulse control.

Common Causes of Everyday Distraction

Even without ADHD, life can scatter your attention. Typical culprits include:

  • Parenting pressures: juggling multiple children’s schedules and needs

  • Remote work fatigue: home environments make it easy to drift into chores

  • Stress and worry: finances, fatigue, or personal conflicts

These distractions are normal—and can usually be managed with small changes.

What ADHD Really Looks Like

ADHD goes deeper than being occasionally scatterbrained. Adults with ADHD often experience:

  • Persistent forgetfulness: missing deadlines, misplacing items

  • Difficulty prioritizing or completing tasks

  • Emotional dysregulation: feeling overwhelmed or frustrated easily

Crucially, these symptoms are consistent from childhood and interfere with relationships, work, and daily life. Screening tools like the WHO’s Adult ADHD Self-Report Scale (ASRS v1.1) are a useful first step before consulting a professional.

Strategies to Reclaim Your Focus

Whether distraction comes from ADHD or modern digital life, there are practical ways to regain control:

  1. Set digital boundaries

    • Turn off non-essential notifications

    • Use one device at a time

    • Schedule social media check-ins

  2. Create tech-free zones

    • No screens an hour before bed

    • Break projects into smaller steps

    • Focus on one task at a time

  3. Support mind and body

    • Move regularly: walk, stretch, or try yoga

    • Prioritize sleep and balanced nutrition

    • Spend time outdoors to restore attention

  4. Practice mindfulness and relaxation

    • Progressive muscle relaxation

    • Visualization of calming scenes

    • Slow, deep breathing exercises

“If you’re struggling, don’t dismiss it as just being busy,” Kenny advises. “With the right support and self-awareness, it’s possible to regain focus and protect your mental well-being.”

In a hyperconnected world, distraction is normal—but understanding the difference between lifestyle-induced scatter and ADHD is the first step to taking back your attention. Whether that means a digital detox, lifestyle adjustments, or seeking professional help, October’s Mental Health Awareness Month is a reminder: your focus and your brain deserve care.

Source: IOL

Featured Image: Youth Village