Why Site Blockers Don’t Work for ADHD Brains
Learn why Havn, a site blocker designed for ADHD brains, actually works.
TL;DR
Most site blockers fail for ADHD brains because they block the website but leave the urge in charge.
Avoidance usually starts with an uncomfortable emotion, like fear or boredom. Your brain reaches for relief before your thinking can catch up.
A pause, a reflection question, and a short breathing exercise create space to make a real choice.
I built a free Chrome extension called Havn that does all three.
I’m Eric Kaufmann, an executive function coach and co-founder of UpSkill Specialists. I also have ADHD. I coach adults with ADHD, who are autistic, or have other executive function challenges. I also deal with many of the same struggles my clients do.
This post is about the task I avoid most, the website I run to instead, and the tool I built when nothing else worked.
Let’s dive in.
The Task I Avoid Most Every Week
I recognize how odd this is, but the task I procrastinate on most each week is my newsletter, The Weekly UpSkill. This post started as one.
The Weekly UpSkill and I have a love-hate relationship. It’s full of joy, frustration, avoidance, and hyperfocus.
Almost every week, I hit an uncomfortable wall. The writing stops flowing, the next paragraph is murky and unclear, or I feel like anything I write is garbage.
Fear that my writing isn’t good enough creeps through my body. So my brain, which is trying to keep me safe, pushes me toward an escape.
Y o u T u b e . c o m
Honestly, I’m nervous to share this. My brain tells me it’s a weakness, proof that I’m not qualified to be an executive function coach. “You should have this figured out by now.”
But some days, I just can’t.
For you, maybe it’s the budget you keep putting off, and the escape is Instagram. Or suddenly deep-cleaning the kitchen.
What a YouTube Escape Actually Looks Like
John John Florence, my favorite surfer, just released a short film. As he cruises through a crystal clear barrel, my attention drifts to a video in the sidebar: “5 Best Wetsuits of 2026.”
I need a new wetsuit… I tell myself as I click the thumbnail.
About five minutes into the wetsuit video, I click X and close the tab. Guilt and stress climb from my stomach to my chest.
I stare at the doc, cursor flashing. Thirty minutes have passed, and I’ve made no progress. The fear is still there. Now I’m also behind.
Why do I always do this to myself?
3 Fixes That Didn’t Work for Me
For a while, I believed I could manage the urge on my own. If you’ve tried any of these, you’re in good company.
Willpower. “No YouTube during the week!” I declared. That lasted about six hours…
Site blockers. When I typed in youtube.com, a pop-up tried to stop me. I blasted right through it.
Time-limit notifications. They didn’t stand a chance either.
“You hit 30 minutes. Time to stop.”
Nope!
Why Site Blockers Fail ADHD Brains
Executive function is the set of brain skills that help you start tasks, manage your impulses, and handle uncomfortable emotions. Three of these skills matter most here: task initiation (getting started), impulse control (pausing before you act), and emotional regulation (calming big feelings). For many people with ADHD or autism, these skills work differently, especially under stress.
Common site blockers didn’t work for me because they never touched the root cause of my impulsive decision. The urge to avoid the emotion was still in charge. Without being forced to pause and think about whether future me would be happy with this choice, I charged ahead.
A pop-up is a wall. When the urge is strong enough, you climb over it. What I needed was space between the urge and the action, long enough for my thinking brain to catch up.
What Actually Helps: Pause, Reflect, Breathe
After one of my clients shared the same frustration, I decided to build something that would actually work. Something for neurodivergent brains, for those of us who struggle with impulse control, emotional regulation, and task initiation.
I knew it needed three parts:
A built-in pause, because our impulses move faster than our thinking.
Reflection questions that help us notice what we’re avoiding and why.
Breathwork to calm our nervous system and help us become present.
How Havn Works
Havn is a free Google Chrome extension that asks you to pause, reflect, and breathe before you visit the sites that steal your time and attention.
You choose the sites you want to block. The next time you reach for one, Havn steps in. First, a short wait you set yourself. Then a reflection question, something like, “Is this something you truly need, or is it a distraction from something important?” Then a breathing exercise, for as long as you choose.
When it’s done, if you still want to go on the site, you can. No shame or judgment about it. You took the time to pause, reflect, breathe, and make an intentional decision. That’s executive function at work.
I built Havn for my clients and for anyone whose brain works like mine, which is why it’s completely free.
Keep This in Mind
If site blockers haven’t worked for you, the problem was never a lack of willpower.
Avoidance usually starts with a feeling your brain wants to escape. Tools that only block the site leave that feeling in charge. Tools that create a pause give you room to choose.
If you’d like support building executive function skills that fit the way your brain works, apply to work with me. We’ll get clear on what you want to change and make a plan to get there.
FAQs
Do site blockers work for people with ADHD?
Sometimes, but many people with ADHD find them easy to bypass. Most blockers rely on a pop-up or a time limit, which doesn’t change the urge driving the visit. Blockers that add a pause and a moment of reflection tend to work better, because they give your thinking brain time to catch up with the impulse.
Can I still visit a blocked site with Havn?
Yes. After the wait, the reflection question, and the breathing exercise, you can still go to the site if you want to. Havn is designed to help you make an intentional choice, without shame either way.
Is Havn only for people with ADHD?
No. Havn was built with neurodivergent brains in mind, including people with ADHD and autism, but anyone who struggles with procrastination, impulse control, or getting pulled into distracting websites can use it. It’s free on the Chrome Web Store.
About the Author
Eric Kaufmann is an Educational Therapist, Certified Executive Function Coach, and speaker. He is the Co-founder of UpSkill Specialists, an executive function coaching company that helps adults and workplace teams overcome disorganization, procrastination, and productivity roadblocks.
Want to learn more about 1:1 coaching? Click here.
Interested in hosting a workshop for your team or company on how to improve executive function skills in the workplace? Click here.
Looking for guidance on how to become an adult executive function coach? Click here.
