Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder characterized by problems with attention, impulsivity, and hyperactivity. It is often diagnosed in childhood but can continue into adulthood.
While medication is a standard treatment for ADHD, there are also non-pharmacological approaches that can help manage symptoms. One such approach is meditation for ADHD, which effectively reduces symptoms of ADHD.
In this article, we discuss how meditation can help you with your ADHD and give you practical tips and advice on introducing meditation for ADHD into your daily routine.
What is ADHD?
What are Mindfulness and Meditation?
How Can Meditation Help with ADHD?
Why Might Someone with ADHD Find it Hard to Meditate?
- Difficulty sitting still: People with ADHD may have trouble sitting still for long periods, making it difficult to practice meditation.
- Difficulty focusing: ADHD can make it difficult for some people to focus their attention, making it hard to meditate.
- Difficulty controlling thoughts: People with ADHD may have racing thoughts or problems controlling them, making it hard to stay present and focused during meditation.
- Distractibility: People with ADHD may be easily distracted, which can make it hard to stay focused during meditation.
Why mindfulness is an Important Skill for people with ADHD to Develop
- Improved grades: Mindfulness meditation for ADHD has been shown to improve attention and focus, which can be beneficial for people with ADHD who may struggle with academic performance. By practicing mindfulness, individuals with ADHD may be able to concentrate better on their studies and achieve better grades.
- Improved job prospects: In addition to improving academic performance, mindfulness meditation may also improve job prospects for people with ADHD. Employers often value employees who can focus, stay organized, and control their impulses, and mindfulness meditation can help individuals with ADHD develop these skills.
- Improved relationships: People with ADHD may struggle with maintaining relationships due to attention, impulsivity, and hyperactivity difficulties. By practicing mindfulness, individuals with ADHD may be able to better understand and regulate their emotions and behavior, leading to improved relationships with friends, family, and partners.
- Reduced stress and anxiety: Mindfulness meditation is effective in reducing stress and anxiety in people with ADHD, as well as in the general population. By developing mindfulness, individuals with ADHD may be better able to cope with the challenges of daily life and feel more calm and composed.
What Does the Research Say About Meditation as a Treatment for ADHD?
Journal of Child Neurology Journal of Consulting and Clinical Psychology Journal of Clinical Psychology
How to meditate with ADHD: Techniques and tips
- Find a quiet place: Choose a quiet, distraction-free place to meditate. This can help you stay focused and present during your practice.
- Start small: Begin with short meditation sessions, gradually increasing the length as you become more comfortable.
- Use guided meditation for ADHD: Consider using a guided meditation app or listening to a guided meditation recording to help you get started.
- Focus on your breath: One common meditation technique is to focus on your breath, bringing your attention to the sensation of the breath moving in and out of your body.
- Use a mantra: Another technique is to use a mantra, such as “peace” or “calm,” to focus the mind.
- Use candle meditation: Another option is to focus on an external point, such as a candle flame. This helps pull awareness away from the self and focus externally, which can help some practitioners.
- Be patient: Meditation can be challenging at first, but becomes easier with practice. Be patient with yourself, and don’t get discouraged if you find it difficult at first.
