Weekly Wins 31: Mindfulness and ADHD

I love it when people suggest useful things like “You just need to practice mindfulness to help with your adhd?”…. You’re kidding aren’t you?! Yes, of course I’ve tried it. I found it REALLY hard initially, but like most things, when you practice, it gets easier. Let’s talk about this a bit more.

Mindfulness, often described as the practice of being present in the moment without judgment, can be a transformative tool for individuals with ADHD (Attention Deficit Hyperactivity Disorder). While ADHD can make it challenging to stay focused or calm, mindfulness techniques tailored to ADHD can significantly improve concentration, reduce impulsivity, and enhance overall well-being.

Understanding Mindfulness

At its core, mindfulness involves paying attention to the present moment intentionally and non-judgmentally. It encourages awareness of thoughts, emotions, and sensations without becoming overwhelmed by them. For individuals with ADHD, this practice can help anchor their attention and manage impulsivity more effectively.

How to Practice Mindfulness with ADHD

1. Start with Short Sessions:
Begin with short sessions of mindfulness practice, ideally 5-10 minutes initially. Gradually increase the duration as you become more comfortable with the practice. I committed to doing 2 minutes first… Yep, only 2 minutes!

2. Choose a Comfortable Environment:
Find a quiet and comfortable space where you can sit or lie down without distractions. It could be a corner in your home or a peaceful spot outdoors. I however, can’t make it too comfortable or I’ll happily go to sleep. Not the aim of the game here!

3. Focus on Breathing:
Use your breath as an anchor. Notice the sensation of each inhale and exhale. When your mind wanders—which is natural—gently bring your focus back to your breath without judgment.

4. Body Scan Technique:
This involves mentally scanning your body from head to toe, noticing any tension or sensations. This practice promotes awareness of physical sensations and can help in grounding oneself in the present moment. This was fascinating for me to see that I was actually holding tension quite literally everywhere in my body. When my son did this he was quite relieved that there was something that could help him to stop his "muscles being tight all the time” (as he described!).

5. Labelling Thoughts and Feelings:
When thoughts or emotions arise, instead of getting caught up in them, practice labelling them. For example, silently say to yourself, "thinking" or "feeling anxious." This acknowledgment can create distance from the thought or feeling, reducing its intensity. This process also allowed me to get out of the usual, mad, sad, happy type emotions and delve deeper into jealousy, disgust, elation type feelings/emotions.

6. Use Guided Meditations:
Guided mindfulness meditations can provide structure and support. Many apps and websites offer guided sessions specifically designed for ADHD, incorporating gentle reminders and techniques to refocus attention. I however, either can’t find a short enough one, or one that doesn’t put me to sleep so I don’t tend to use this option a lot.

7. Movement-Based Mindfulness:
Engage in mindful movement practices such as yoga, pilates, tai chi, or walking meditation. These activities combine physical movement with mindfulness, making it easier to maintain focus. I love movement-based mindfulness! I get out of my own head SO easily and SO deeply when I’m focusing on my pilates technique, or focusing on how to do a particular exercise properly. This is a go to for me.

While mindfulness may seem challenging for those with ADHD, like most things, it is a skill that can be developed with patience and persistence. By incorporating mindfulness techniques into daily life, ADHDers can harness its power to cultivate greater focus, emotional resilience, and inner peace.
Consistency is key!

And, just start… stay an extra minute in the shower to practice!

Tell me your experience with practicing mindfulness! Are you any good at it? Do you need accountability?

Much love,
Alison xx