How can I calm my ADHD mind? 6 practices to find peace
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn more about the role of mindfulness and meditation to support those managing ADHD. Plus, 6 daily practices to help an ADHD mind find mental calmness.
Living with attention-deficit/hyperactivity disorder (ADHD) often means dealing with a constant stream of thoughts and feelings that can make it difficult to find a moment of peace. However, achieving mental calm is possible with the right strategies and understanding.
Understanding ADHD and the mind
ADHD is a condition that impacts the brain's ability to focus, regulate emotions, and manage tasks effectively. It's characterized by symptoms such as difficulty maintaining attention, impulsiveness, and, in some cases, hyperactivity. These symptoms can make daily tasks and managing emotions more challenging than for people who don’t have ADHD.
The ADHD mind often works fast, processing information, thoughts, and emotions more rapidly or differently than neurotypical minds. This can lead to a feeling of being overwhelmed or constantly on edge, as the brain juggles multiple stimuli at once.
People with ADHD might experience more intense emotions and may have a harder time regulating those emotions compared to those without ADHD. This emotional dysregulation can contribute to feelings of anxiety and stress, making it even more challenging to find calmness and focus.
Understanding the unique challenges and strengths of an ADHD mind is important in developing effective strategies for management. Recognizing that these experiences are part of how the ADHD brain operates can bring compassion and patience in managing its symptoms, including using mindfulness and meditation to help achieve a more balanced and calm state of mind.
The benefits of mindfulness and meditation for those with ADHD
Mindfulness and meditation for ADHD management can be powerful in improving mental health. These techniques can help slow the mind's rapid pace to help manage the constant stream of thoughts and stimuli.
Enhanced focus: Regular mindfulness practice can improve attention span and focus, and reduce distraction.
Emotional regulation: Observing emotions without immediate reaction can bring a better understanding of your emotional triggers and responses, leading to improved emotional regulation.
Reduced stress: Mindfulness and meditation practices promote relaxation and stress reduction by focusing the mind and reducing the fight-or-flight response often triggered by anxiety.
Improved sleep: The calming effect of meditation and mindfulness can improve sleep quality by helping prepare the mind and body for rest.
Increased self-awareness: Regular mindfulness and meditation practice can increase self-awareness, allowing people with ADHD to gain a deeper understanding of their thoughts, feelings, and behaviors.
Improved self-awareness: Increased self-knowledge can encourage a greater sense of self-acceptance and confidence.
How to overcome challenges with meditation if you have ADHD
Starting a meditation practice can be particularly challenging for those with ADHD. With the right approach, you can overcome the challenges.
Start small
Begin with short, manageable meditation sessions. Evn just a few minutes can make a difference. As you become more comfortable with the practice, gradually increase the duration so you can build a habit without feeling overwhelmed.
Use guided meditations
Guided meditations can be especially helpful for beginners, as it may provide direction and focus to make it easier to engage in the meditation process. Try our guided meditations specifically designed for different needs, including ADHD.
Create a routine
Choose a specific time of day for your practice, such as in the morning to start your day calmly or in the evening to help unwind before bed. Consistency may help you develop a meditation practice that feels natural for you.
Find a comfortable position
Sitting still for meditation can be uncomfortable or impractical for some people with ADHD. Fortunately, you don’t need to sit in a specific pose—you can meditate while lying down, sitting in a comfortable chair, or even walking or engaging in other forms of movement. The key is to find a position or activity where you can relax without falling asleep, which allows you to focus on your meditation practice.
Embrace a mindful mindset
It's common for the mind to wander during meditation, especially for those with ADHD. Gently acknowledge the distraction and bring your focus back to your breath or the guided meditation, which may build your ability to focus over time.
Use movement
If you find it challenging to stay still, bring movement into your meditation. Walking meditation, yoga, or tai chi can promote mindfulness and relaxation as you focus on your body's movements, helping to anchor your attention in the present moment.
Be patient and kind to yourself
Progress may be slow, and there will be days when meditation feels particularly challenging. Recognize and celebrate your efforts, understanding that each practice, no matter how small, contributes to your overall wellbeing.
6 mindful daily practices to calm an ADHD mind
Adopting daily practices tailored to your needs and lifestyle can significantly enhance focus, reduce stress, promote mental calmness, and improve overall wellbeing when managing ADHD.
1. Breathing exercises
Breathing exercises can be a simple and powerful tool to reduce anxiety and improve focus. Techniques such as deep breathing or the 4–7–8 method can help slow your mind and body, making it easier to manage stress.
Spend a few minutes each day practicing deep breathing. Inhale slowly through your nose, hold your breath, and exhale slowly through your mouth to help reset your mind, especially in moments of high stress or distraction.
💙 If you’re new to meditation, try Practices: Meditation for Beginners, a simple breathing practice to help you get centered.
2. Listening to music
Calming, instrumental music, especially lo-fi, can help soothe an overactive mind. Create a playlist of songs that relax you for times when you need to focus or unwind. Music can also be used to help minimize distractions in your environment, making it easier to concentrate on tasks.
💙 Try listening to Infinite Lo-Fi for Focus to help you feel more grounded.
3. Move your body
Physical activity can help release pent-up energy and improve mood and focus. Regular exercise you enjoy can help regulate neurotransmitters like dopamine and serotonin, which play essential roles in attention and mood regulation.
💙 Did you know that movement can help your brain health? Check out Mel Mah’s Moves for Brain Health.
4. Engaging your senses
The 5–4–3–2–1 grounding technique can be an effective way to bring your mind back to the present and reduce feelings of overwhelm. Focus on five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
💙 Connect with all five of your senses in Tour Your Senses, a meditation to help you stay present and connected to your body and the world around you.
5. Journaling
Writing down your thoughts and feelings can be a therapeutic outlet for ADHD management. Try journaling to help you organize your thoughts, reflect on your day, and set goals. It can also be a space to record accomplishments, so you can acknowledge achievement and progress.
💙 Press play on Adrift (Creative Flow State) from Calm’s Silk: Music for Focus playlist to make journaling feel a bit more exciting and energized.
6. Asking for support
Reach out to friends, family, or professionals when you're feeling overwhelmed. Sharing your experiences and challenges with others can provide relief and open up avenues for support and advice.
💙 If you or someone you love has ADHD, consider exploring our ADHD Support Series, which was developed with ADHD clinical psychologist, Alice Conner.
Calming a mind with ADHD FAQs
What calms an ADHD mind?
Calming an ADHD mind involves activities that reduce overstimulation and help focus attention. Practices such as mindfulness and meditation have been shown to be effective, as they teach the mind to focus on the present moment, reducing the tendency for thoughts to wander.
Physical exercise can be another powerful tool in helping to release built-up energy and producing neurotransmitters like dopamine and serotonin. Breathing exercises may also provide immediate relief by engaging the body's natural relaxation response, slowing the heart rate, and reducing stress.
Enjoyable hobbies that require concentration, like drawing, playing an instrument, or gardening, can also be therapeutic distractions and help to calm the mind.
Can a person with ADHD be calm?
People with ADHD may achieve mental calmness through specific techniques, including structured routines, physical activities, calm environments, mindfulness practices, and sometimes medication, as prescribed by a healthcare professional. Consistency in combining these practices may promote effective ADHD management. With the right support and management strategies, people with ADHD may experience significant improvements in relaxation and focus.
How can I quiet my ADHD mind?
Quieting an ADHD mind involves practices that help reduce internal and external distractions, allowing for better focus and relaxation. Techniques such as mindfulness meditation for ADHD, where you focus on your breath or a single point of reference, can train your brain to dismiss distractions more effectively. Regular physical activity can help to expend excess energy and improve concentration. Organizing your environment to reduce clutter and distractions can also make it easier to focus and feel less overwhelmed.
Establishing a consistent daily routine, including time for relaxation and activities you enjoy, can provide a structure that helps manage ADHD symptoms. Relaxation techniques, like deep breathing, progressive muscle relaxation, or listening to calming music, can help in moments of high stress or when trying to fall asleep.
What do people with ADHD need to calm down?
To calm down, people with ADHD might use a combination of behavioral strategies, lifestyle changes, and sometimes even medication.
Medications, such as stimulants (methylphenidate or amphetamine-based drugs) and non-stimulants (atomoxetine or guanfacine) are commonly prescribed to help manage the core symptoms of ADHD, including impulsivity and hyperactivity. Sometimes, these medications may contribute to a calmer state of mind. It's important that any medication is prescribed and monitored by a healthcare professional, tailored to the person’s specific needs.
Beyond medication, regular physical exercise, mindfulness and relaxation techniques, and a structured routine can all be effective ways to help calm the mind. Dietary adjustments, such as reducing caffeine and sugar intake, can also play a role in ADHD management.
Calm your mind. Change your life.
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