How to Practice Mindfulness as an ADHD’er

Photo of someone sitting cross-legged in front of a mountain. Courtesy of Unsplash.

Introduction

If you have ADHD, a hundred different people have probably encouraged you to practice mindfulness. And you’ve probably tried a few times and then forgot about it for some months, or some years…

In this post, I will discuss what mindfulness is, why it’s helpful for folks with ADHD, and some adaptations to make practicing mindfulness easier and more fun for people with ADHD.

What is mindfulness?

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally,” - Jon Kabat Zinn

Mindfulness is a state of being, as well as a practice. We often refer to the practice of mindfulness as “meditation.” However, it is possible to be mindful without meditating in the traditional sense.

Mindfulness does NOT mean “thinking about nothing.” Rather, it means noticing our thoughts, accepting them, dismissing them, and returning our attention to its ANCHOR. (More on this under “Problem 1”).

What’s an anchor?

If you’re engaging in a guided meditation, the anchor of your attention may be the instructions provided by the speaker.

On the other hand, if you are meditating on your own, you might anchor your attention to your breath, your body, the sounds around you, or something else entirely.

How does mindfulness help folks with ADHD?

A 2020 meta analysis of 14 studies indicated that mindfulness-based interventions are an effective treatment for ADHD symptoms as well as executive dysfunction in adults.

People with ADHD often struggle with impulsivity, difficulties with short-term memory, and disorganization, to name just a few. Practicing mindfulness on a regular basis can help manage these symptoms.

Common problems when people with ADHD practice mindfulness

Often, people with ADHD are interested in practicing mindfulness, but run into various problems. I’m going to address a few below.

Conclusion

If you’re struggling to practice mindfulness as an ADHD’er, you are not alone! Keep trying! I’m hopeful you’ll figure out what works for you soon enough.

Previous
Previous

Finding Hope when Things feel Hopeless