ADHD Mindfulness Exercises That Actually Work (From a Mindfulness Teacher With ADHD)
If you’re anything like me, you have a chronically busy mind. In mindfulness, we call this the “monkey mind.” You might have been told you’re just anxious or that you worry too much, but for many women, a constantly busy mind can be part of undiagnosed ADHD.
Busy minds can be helpful when we’re working, thinking and being creative, but they’re not so helpful when you’re stressed, or lying in bed at 2am planning out the next month. I was diagnosed with ADHD this year, and I also identify as highly sensitive. Long before my diagnosis, I used mindfulness to manage my mind and the way I interact with the world around me. For people with ADHD, it isn’t a lack of attention. It’s more like too much attention, pulled in every direction, which creates a constant cycle of noise in our minds.
Before I had healthy coping habits (in my early twenties), I spent a lot of time masking and using alcohol to feel better, which never worked out well. During the pandemic years, my sleep, health and mind were not in a good place (probably true for most of the world). Desperate for some relief, I came across mindfulness. I started with small breath awareness exercises and instantly felt calmer and more present. And in true ADHD style, needing to know everything about it, I trained as a Mindfulness Teacher with Mindfulness Now Oxford. It’s now a core technique I use in my coaching with clients.
Why Mindfulness Can Feel Hard With ADHD at First
Mindfulness can seem impossible at first because of what we think it is. We imagine it means sitting and meditating for hours on end. That can be mindfulness, but it’s only one part of it. Jon Kabat-Zinn describes mindfulness as paying attention to the present moment, on purpose and without judgement. It’s about noticing what is, rather than getting lost in the mind.
For an ADHD brain, being asked to sit still and do “nothing” can feel almost physically uncomfortable. The restlessness kicks in, the mind starts making lists, and it’s easy to decide you’re just bad at meditating.
It can also feel challenging because mindfulness asks us to observe the mind rather than be caught up in it, and that can be scary. Do I actually want to know what’s going on in there? When our minds are this active, the busyness can be a way of distracting ourselves from the things we’re putting off.
How I Learned to Meditate With ADHD
If I can learn to meditate, I’d argue most people can, with or without ADHD, simply because my brain runs on overdrive most of the time. Meditation has helped me so much, and I’ve had some deep, even transcendental, experiences in meditation.
Learning to meditate is a journey. You may never reach the silence of a Zen Buddhist monk, but a silent mind isn’t really the point. Mindfulness is about awareness and observation, not forced peacefulness. The mind is busy because that’s what minds do, but we are not only our minds. We are made up of many parts.
I learned to meditate in small steps. I started with 3-minute breathing meditations, and now I can comfortably sit for 30 minutes on a good day. I’d also love you to drop the stereotypical idea of what meditation looks like, because you can meditate while washing the dishes, doing chores or colouring in. Doing things with presence and observation is the key to mindfulness. Meditation comes in many forms, and some are much more ADHD-friendly than others. Here are the ones that work for me.
ADHD Mindfulness Exercises That Actually Work
One-Minute Check-Ins
In just one minute, we can bring our attention back to the body and breath and shift our awareness. I like to scatter these throughout the day, especially when I’m in a tough situation.
The Orienting Pause
ADHD and highly sensitive brains can get distracted easily. Simple orienting exercises, like tracking colours, sounds or objects around you, bring you back into the moment. When I lived in Asia, I used to do this at traffic lights on my bike. The red light became my reminder to stop, pause and observe.
Walking Mindfulness
ADHD brains thrive on movement. If I don’t move my body every day, you can bet I’ll either cry, get grumpy or snap. Mindful walking helps me feel grateful and lifts my mood, and our nervous systems need nature. Walking in the woods or by the sea is one of the best things I do for my wellbeing.
Humming and Breath
Ever felt like the outside world is very loud? That’s often a sign of overstimulation, and with modern technology it’s hard to get away from it. My favourite breathwork technique is bee breath. You can find it free on my Insight Timer, with a full demonstration and tips for beginners.
Movement First, Then Stillness
In my opinion, movement should always come before stillness. My mornings start with a short yoga routine, followed by my meditation. Movement helps regulate my nervous system, which makes stillness much more possible. (I’ve written more about this in why HSPs need embodiment practices.) I love Thich Nhat Hanh’s 10 mindful movements, and you can watch them here.
How to Make Mindfulness Stick With ADHD
Despite what your ambitious neurodivergent brain might think, more is not better. Less is more. Try slotting a quick breathing meditation in first thing in the morning, or use everyday moments like washing up as cues for mindful presence. The more you practise, the more you’ll see that you are not your thoughts. You can become an observer of them rather than a constant participant.
Your Brain Can Do This, in Its Own Way
If you’d like more support, try my Mindful Morning track on Insight Timer. I also use these strategies in my 1:1 coaching. If that sounds like what you need, take a look at Meant for More, my 1:1 coaching for neurodivergent and highly sensitive women who want to step into lives of peace, power and purpose.
Not ready for coaching yet? Start with my free Awaken Your More challenge.
Which exercise will you try first? Let me know in the comments.
Rachel