How to Practice Mindfulness as an ADHD’er
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.
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Remember: Mindfulness isn’t something that you’re graded on. It isn’t necessarily even something you can be “bad” or “good” at. This is a concept that can be hard to understand in Western culture, where we are so focused on outcomes.
When we practice mindfulness, we first set an intention to focus on one or more anchors. When our attention wanders from the anchors, we go through the following mental process. Next to each step, I’ve written what your internal dialogue might sound like.
NOTICE - “Oh, I notice my mind has wandered.”
ACCEPT - “Minds do that. Minds wander.”
DISMISS - “I’m not going to follow this thought down the rabbit hole.”
RETURN - “I’m returning my attention to my anchor(s) again.”
REPEAT - “Oh, my mind has wandered again.” Repeat steps 2-5.
As long as you’re doing your best to focus on your anchor, and returning your attention to it when it wanders, you are doing mindfulness “right.”
There are great benefits to practicing mindfulness whether your return your attention twice or 2,000 times in two minutes.
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Mindfulness works because of a concept called neuroplasticity. Neuroplasticity is the brain’s ability to change itself based on habit. We know the brain is capable of change, but it takes some time and effort.
You may not see a huge difference if you practice mindfulness once or twice. But if you practice it every day for a few minutes? Twice a week for an hour? On some type of regular basis? You will notice a difference.
In that way, it’s much like going to the gym to lift weights. You can’t lift weights twice and expect to see bulging muscles. But if you keep at it, the results won’t be far behind.
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Solution 1: Incorporate Movement
Incorporating movement into mindfulness practice may be more effective and pleasurable for people with ADHD, who often experience restlessness when they are expected to sit in one place for long periods of time.
Engaging in mindfulness via Tai Chi or yoga, or going on a “mindful walk” are some different ways to marry movement and mindfulness.
You can go on a mindful walk by simply walking out your front door with the intention to pay attention to your surroundings using the five senses. Notice your footfalls on the sidewalk. Listen for the sounds of birds or traffic. Observe the leaves on the trees.
When your mind wanders, which it inevitably will, simply bring it back to observing your surroundings with your five senses.
Solution 2: Find an App
The Calm app, Headspace and Insight Timer are three popular apps that provide videos and guided meditations about mindfulness.
Many apps have features that will track your progress for you, “gamifying” mindfulness in a way that can be helpful to ADHD’ers.
Solution 3: Join a Group or Class
Having external accountability, whether in the form of cancellation fees or disappointing an instructor, can help you stay engaged in mindfulness even when your motivation slows down. Search Google for local mindfulness or meditation groups in your area, or online.
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That is okay! Sometimes it’s hard for people with ADHD to maintain the same routine for a long time. It’s common for ADHD’ers to get bored and want to try new things.
There’s no shame in switching up your routine and trying some different tactics. If you were liking guided meditations before, try setting a timer for 5 minutes and anchoring your attention to your breath.
If you were previously into breathing exercises, try “shower meditations” - focusing all your attention on your 5 senses while in the shower.
There are a thousand and one ways to practice mindfulness. Find the one that’s working for you right now!
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.