Three Quick and Easy Mindfulness Meditations for ADHD Brains

People have been meditating for thousands of years. But in more recent years, mindfulness has become a popular way to help people manage their stress and improve their overall well-being — and research shows it’s effective.

While meditation can have positive effects for anyone and everyone who practices it, meditation can be particularly helpful for people who have ADHD or ADD. Different forms of meditation mindfulness can help increase focus and attention, and decrease feelings of anxiety, depression, and rejection sensitivity.

Meditation and mindfulness include simple breathing techniques and setting intentions to help you stay present, relaxed, and judgment-free. Practice these three simple and easy mindfulness meditations to help calm your ADHD brain.

What is mindfulness meditation?

Mindfulness meditation is the practice of being present in the moment without judgment. By engaging in mindfulness meditation we are trained to become more focused throughout the day, and particularly during difficult situations.

Becoming more engaged, present, and not distracted can be particularly helpful for people with ADHD. If you have ADHD or know someone with ADHD you may notice how difficult it is to stay present. Our minds become hyper-focused on our work, replaying situations from the previous day or distracted by memories or thoughts of what we need to do.

When I tell the clients I work with that have ADHD that we are going to practice meditation I usually get the same look and responses. The look is usually a surprised smile, the look of fear and the response is usually something to the effect of “I can not even sit still for 5 minutes, how am I going to meditate?” or “I have a million thoughts going on in my brain right now, there is no way that I can be present to just one thing”. My response is always the same, “Meditation looks different for everyone and it does not have to be the stereotypical image of someone sitting cross-legged chanting ohm”.

Meditation comes in many forms, from simple breathing to focusing on washing dishes to walking down the street and taking in all the wonderful sights and smells. Mindfulness meditation can be easy, simple and fun.

3 Mindfulness Meditation Techniques for ADHD Brains

Mindfulness Technique #1: Practice Pausing

If you have ADHD you may feel emotions intensely which can make interactions and situations with friends, family or co-workers feel frustrating, tense or difficult. When situations become difficult you may yell, scream, or become passive aggressive. Learning to develop the practice of pausing before responding is a mindfulness technique that can help prevent unhealthy reactions.

How to practice pausing:

When you notice yourself feeling tense, uncomfortable or when you notice physical symptoms like increased heart rate or sweaty hands move to a quiet place. In this quiet place, check in with your body. To check into your body, notice where in your body you feel tension, what does the tension feel like? If you are able, name what emotions you are feeling. Rate their intensity from 1 to 100. Reflect on what possible outcomes or responses are in this situation.

Mindfulness Technique #2: Set Your Intention

Before beginning a task at home, school or work getting into the practice of setting an intention can help you focus on that task by preventing your mind from drifting on to a different topic or idea. Mindfulness directed at responsibilities, goals or tasks means checking in with yourself throughout the duration of the activity. This can be asking yourself, “Am I working within my intention or am I drifting off-task?”

How to practice setting your intention:

Setting an intention means setting a goal of what you are trying to accomplish. This goal should be specific and objective. This can sound like “I am going to sit at my desk for the next thirty-five minutes. I am going to start by reading the assignment, and rereading if I do not fully understand it. I will take one five-minute break fifteen minutes in. During this break I will reevaluate where my focus is and regroup to commit to my intentions. At the end of the thirty-five minutes I will stop my working. I commit to writing three paragraphs and they will be a first draft.”

Mindfulness also means letting go of judgment. If you got less completed in your work then you had anticipated or wanted, notice this difference. Do not judge yourself for this. Just set you intention again and try again.

Mindfulness Technique #3: Challenge Your Assumptions

Many of us with ADHD feel rejected or judged by others, even if that is not the case. This is called rejection sensitive dysphoria, a personality trait common to people with ADHD, consisting of deep emotional reactions to negative judgments, exclusion, or criticism. With RSD, there is an automatic assumption that someone’s irritability or indifference is intentional and directed at us. This can look like “My boss did not wave to me when they walked in the office. They must be upset with the report I handed in. I never do those reports good enough, what is wrong with me.” Our perceived rejection causes us to feel angry or depressed. But we aren’t mind readers, and often our assumptions are not true.

By practicing mindfulness meditation we stop and pause. In this pause, we get a chance to evaluate our thoughts. Are these thoughts real and based on facts, or are they perceived? Breathe in, consider your assumption and the discomfort it brings. Consider possible alternatives to your assumptions, and whether you can let go of the sensitive reaction.

There is Hope For You

Getting an official ADHD diagnosis and treatment isn't just about managing symptoms; it's about gaining a deeper understanding of yourself, unlocking your potential, and finding acceptance and support within a community that shares your experiences. It's a powerful first step towards building a life that feels manageable, fulfilling, and uniquely yours.

Here at the Thriving Wellness Center, we specialize in ADHD Evaluations and ADHD Treatment. We have locations in New York and New Jersey and perform thorough and professional ADHD testing and therapy in-person and virtually. If you are newly diagnosed with ADHD or interested in getting a diagnosis in New York, New Jersey, or virtually please contact us to see how we can help you improve your life.