Meditation for ADHD: 9 tips and techniques
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Meditating with ADHD can ease symptoms. We share 3 meditation techniques for people with ADHD as well as 6 helpful tips to support your meditation practice.
We live in a world that places the utmost importance on focus and productivity, but what if you have trouble focusing? If you suspect you may have ADHD, or if you’ve received a diagnosis from your healthcare provider you’re probably wondering how mindfulness techniques like regular meditation can help.
Meditative techniques can bring you moments of stillness that can quiet a busy mind. This type of mindfulness can provide you a space to explore moments of greater focus and calm, making the challenges of living with ADHD more manageable. This, in turn, can help improve your wellbeing and quality of life.
What is ADHD?
ADHD, or Attention-Deficit Hyperactivity Disorder, is a prevalent neurodevelopmental disorder. ADHD manifests in three main ways, depending on the predominant symptoms:
Inattentive: struggle with focus, task completion, and organization. They're easily distracted and often forget daily routines.
Hyperactive-Impulsive: restless, talkative, and have difficulty sitting still. Impulsivity can lead to interruptions and potential accidents.
Combined: features both of the above.
Note that symptoms can change over time.
While meditation isn’t a cure-all, it can be an effective complementary treatment for people with ADHD.
How can meditation for ADHD help?
ADHD can fuel intense creativity, enthusiasm, and hyper-focus that can make you feel unstoppable. It's as if you have moments where you can deeply immerse yourself in tasks and generate groundbreaking ideas.
However, there are drawbacks as well. You may be easily distracted, act impulsively, or struggle to manage multiple tasks. Plus, challenges with memory and sticking to routines can add complexity to daily life.
Meditation, with its grounding techniques, can help alleviate these symptoms. It's a practical tool backed by science and can offer a world of benefits to everyone, including those with ADHD. How?
Meditation can help with focus
When it’s hard to focus, meditation can act like the gentle reins, helping you steer your thoughts back to the present moment which can result in better focus.
Meditation supports relaxation
It can be draining getting through tasks when focus can be difficult. You may feel more pressure to do day-to-day tasks without getting distracted. Through deep breathing and mindfulness, meditation can offer much-needed respite from mental fatigue.
Meditation can reduce anger and anxiety
Being constantly overwhelmed can lead to frustration and anxiety. Meditation helps cool down emotional flare-ups, making it easier to handle challenging situations.
Meditation can support impulse control
If you’re monitoring impulse control, meditation can help create a tiny pause between the urge and action, leading to better decision-making tendencies.
Meditation can calm stress and anxiety
ADHD can often make you more susceptible to stress and anxiety. A few minutes of meditation daily can create calm on days where stress is high.
Meditation can improve mood
Day-to-day struggles for those with ADHD can lead to frustration but meditation can act as a natural mood-enhancer, which can help you feel more supported and resilient, even when dealing with stress.
Meditation boosts self-esteem
Living with ADHD can sometimes chip away at your confidence and self-esteem. Meditation can help you build a stronger sense of self-worth by promoting self-awareness and self-acceptance.
You don't need to meditate for hours on end to start feeling the benefits. Even a few minutes a day can make a world of difference. But remember, if ADHD significantly hampers your daily activities, consult a healthcare professional to get targeted support.
💙 If you or someone you love is navigating ADHD, we’re here to help. Explore our ADHD Support Series with Jeff Warren. These mindfulness tools were developed in conjunction with ADHD clinical psychologist, Alice Conner.
Meditation techniques to support ADHD
For someone with ADHD, meditation might feel daunting. With so many meditation practices out there, you might wonder, "Which one's right for me?". The trick is to try them out and see what resonates. Some techniques that can work for the bustling brains of those with ADHD include:
Body scan meditation
Have you ever done one of those top-to-toe checks when you've dressed up for a special occasion? Body scan meditation is similar, but you're mentally scanning through your whole body, observing sensations without judgment. It's like giving your brain a job – focus on the toes, now the feet, then the ankles, and so on. This technique can help anchor your wandering mind.
💙 Want a guided version? Check out our Body Scan meditation with Tamara Levitt to help you get started.
Mindfulness meditation
Picture this: you're sitting by a river, watching the leaves float by. In mindfulness meditation, your thoughts are those leaves. You observe them as they come and go without reaction or judgment. It teaches you to be in the present and to detach yourself from your thoughts. Remember — it's not about emptying your mind but simply training it to be still.
💙 Learn some new mindfulness tools from the U.S.’s top public health expert. Check out Mindfulness Tools with the U.S. Surgeon General.
Grounding techniques
If you’ve ever felt so overwhelmed that you wished you had an 'off' button, grounding techniques can come in handy. These involve connecting with the present by focusing on tangible things around you. Think: feeling the chair beneath you, listening to your breath, or even holding onto an object and naming its features.
💙 If you’re feeling distracted and unfocused, practicing a grounding technique like 5-4-3-2-1 can help you to feel more centered and focused.
6 tips for meditating with ADHD
Alright, let's get real for a moment. If you have ADHD, the idea of sitting still and focusing for an extended period might sound like a tall order. But meditating isn't about achieving a Zen-master level of concentration from day one. It's about taking baby steps and tweaking the practice to suit you.
1. Schedule the practice
Think about your favorite TV show. You probably always catch it. Give your meditation session the same priority. Setting aside a specific time daily gives your brain a heads-up: "Hey, it's our calm time now." This routine can be super handy because, perhaps surprisingly, ADHD minds thrive on structure.
💙 If meditating is new to you, you may be wondering where to start. Try Mindfulness for Beginners with Jeff Warren.
2. Meditate in a comfortable space
Imagine trying to meditate with blaring horns or the neighbor's dog barking incessantly. Not the most peaceful scenario. Choose a quiet spot or create a cozy meditation nook with where you can sit comfortably and feel relaxed.
💙 Try adding a soothing soundscape or ambient sound like Pink Noise to help you focus.
3. Get in a comfortable position
You're trying to focus on your breath, but all you can think about is that annoying itch on your leg. That's why it's crucial to find a posture that feels right. Whether sitting on a cushy chair, lying down, or even walking – make sure you're comfy.
💙If you’re curious about trying a walking meditation, try our Mindful Walking meditation.
4. Avoid electronics as much as is realistic
Remember the last time you thought of checking your email quickly and ended up scrolling through social media for hours? Electronic devices can be black holes of distraction. So, during your meditation time, keep them at bay. Give yourself a tech detox, even if it's just for a few minutes.
💙 You can learn more about why social media and screens have such power over the brain in our Social Media and Screen Addiction course.
5. Focus on breathing
When the mind starts to run through, "What's for dinner?" or "Did I reply to that email?", gently bring your attention back to your breath. It helps stabilize your mind, preventing it from becoming overwhelmed by a flurry of distracting thoughts.
💙 Sometimes just being told to focus on the breath can be too nebulous. If you’re looking for a specific breath practice, try Reset with the Breath with Jay Shetty.
6. Find a partner
Meditating with someone else can be like hitting the gym with a buddy. When you know someone's waiting, you're less likely to skip. Plus, it's a fun way to connect and share experiences. Your meditation sessions might become the highlight of your day!
Meditation for ADHD FAQs
What type of meditation is best for ADHD?
Well, there's no one-size-fits-all answer, but many with ADHD find solace in mindfulness meditation. It emphasizes staying present and focusing on the here and now. Training the mind this way can enhance attention span and regulate impulses, which are often challenging for those with ADHD. Give it a shot and see if it resonates with you!
Is meditation better than exercise for ADHD?
That's like comparing apples to oranges! Both meditation and exercise offer unique benefits. Meditation works wonders in improving focus and emotional balance and reducing anxiety. Conversely, exercise is fantastic for channeling excess energy, improving mood, and even boosting cognitive function. The winning strategy? Incorporate both into your routine for a holistic approach to managing ADHD. Just be sure to chat with your healthcare provider.
Is meditation good for ADHD kids?
Absolutely! But the trick is to keep it fun and engaging. You can't expect a child to sit silently for half an hour, right? Short, interactive meditation sessions using stories or visualization can be super effective. It not only helps kids with ADHD to manage their symptoms but also introduces them to mindfulness, a valuable life skill.
Is it hard for ADHD people to meditate?
Initially, it might be a bit challenging. The wandering mind and the symptoms of ADHD could make settling into meditation feel like trying to tame a wild horse. But guess what? With practice, patience, and the right techniques, it becomes easier. It’s worth persevering, as over time, many with ADHD find it a handy tool in their toolkit.
Calm your mind. Change your life.
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