Social Media Use
Reflection

ADHD Executive Function Tools

Examine your patterns with social media - why you use it,
how it affects you, and what it costs.

Where This Tool Helps

This reflection asks what you hope for before using social media, what happens during use, and how you feel afterward. It does not assess addiction, mood, self-esteem, executive function, or neurological wiring.

Use one recent example and describe benefits as well as costs. Choose any change as an experiment rather than a judgment about willpower.

How to Use This Reflection

  1. Write full responses, not one-word answers. These questions open up in proportion to how much you put into them. A sentence or two per question is the minimum.
  2. Answer the "before, during, and after" question in all three parts. Before is what you feel when you reach for the app. During is what happens while you are using it. After is how you feel once you close it. All three matter and they often point in different directions.
  3. Be specific about the mood and attention effects. "It makes me feel bad" is a start, but name the specific quality - scattered, restless, deflated, behind, disconnected. Specificity makes the pattern useful.
  4. Share with your coach before or at your next session. This reflection may be useful as a starting point for conversation, not a private exercise that stays on the page.

Coaching and Health Scope

This is a coaching reflection aid, not therapy, diagnosis, medical care, or a validated clinical instrument. Use it to record your own observations and prepare questions, not to identify a condition or choose treatment. Adapt or stop any prompt that feels unsafe or distressing. Bring persistent sleep, mood, anxiety, medication, physical-symptom, or safety concerns to a licensed health professional; use emergency or local crisis services for immediate danger.

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Reflecting on Social Media Use

1. What are your main reasons for using social media?

2. How do you feel before, during, and after using social media?

3. What did you notice about mood, attention, self-regard, or relationships during or after use?

4. What are some of the benefits and drawbacks of using social media?

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Before Your Next Session

Two things to sit with:

Look at what you wrote for the "before and after" question. What differences, if any, did you notice between how you felt before, during, and after use?

Which benefit or cost, if any, would you like to discuss in relation to your work or leadership?

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