Getting sucked into our phones and losing time is such a common ADHD phenomenon it's almost a trope. But we don't have to accept it or "try harder." We all have smartphones, but are we all happy with how we use them? There are so many aspects of ADHD that can complicate our relationship with our smartphones: distractions like games or social media, avoiding tasks that are painful or we're unsure of, being overwhelmed, or just being less boring than the task in front of us! Your smartphone doesn't have to be a source of frustration or avoidance; it can become a powerful ally when used intentionally. This session blends practical techniques with cognitive science insights to guide our preferred smartphone use. You will learn how to set your phones up to aid what you want this technological relationship to look like. Developers want you to stay in their app longer and employ manipulative methods to achieve this. We will discuss how to fight back and reclaim your control over your phone and your attention. Leave this session equipped with a deeper understanding of your brain and concrete tools to reshape your relationship with your smartphone.