How To Meditate With ADHD: Tips To Try

There are many benefits to meditation, including potential effects such as reduced stress and better physical health. With attention deficit hyperactivity disorder (ADHD), it can be harder to slow down and focus. That doesn't mean that those with ADHD should avoid meditation, however - quite the opposite. People with ADHD can benefit from meditation, and it may even help with ADHD symptoms.

So, how do you meditate with ADHD? In this article, we'll talk about how meditation can help with ADHD symptoms, the role of mindfulness for those with ADHD, and finally, tips for meditating with ADHD.

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Can Meditation Help ADHD?

A substantial body of research suggests that meditation and mindfulness exercises can be helpful for people with ADHD. This includes studies on kids, teens, and adults. Meditation training requires that individuals focus on the present moment, and it has been shown to reduce mind wandering alongside other effects.

Studies on meditation training in people with ADHD show that it is correlated with the following:

• Mental health benefits, such as an increased ability to regulate emotions
• Improvements in executive functioning
• Reductions in core symptoms of ADHD (e.g., impulse control, sustained attention)
• Better sleep quality

Similar results have been found in the use of yoga for ADHD.

The Role Of Mindfulness With ADHD

Meditation is an excellent way to promote mindfulness. Multiple mindfulness-based interventions have been shown to induce positive behavioral and cognitive impacts in people with ADHD. Mindfulness-based cognitive therapy and mindfulness meditation training are two of them. Multiple studies on mindfulness meditation training in people with ADHD show that it can have a number of positive effects. These positive effects include but aren't limited to improvements in cognitive function, emotional regulation, quality of life, self-awareness, self-acceptance, and even grade point average. Similarly, a systematic review of thirteen studies on adults with ADHD found that mindfulness-based interventions were associated with a reduction in ADHD symptoms.

How To Meditate

Meditation is a practice people use to train awareness and attention. To meditate, people may use a number of different techniques. For example, one may focus on their breath pattern or a specific thought. There is truly no wrong way to meditate, but it can be intimidating, especially with ADHD or any other condition that may interfere with concentration. So, what can you do?

Tips For Meditating With ADHD

Maybe, you know that meditation helps you, but you find your mind wandering when it comes time to do it. Perhaps, you've always wanted to try meditation, but you can't get yourself to follow through. Use these tips to help yourself or your child with ADHD meditate effectively, and above all else, don't give up! Sometimes, things take trial and error, and that's okay. Keep trying until you discover what works for you.

Find a comfortable space

Dress comfortably to meditate, and ensure your environment is comfortable, too. Reduce distractions and be mindful of your surroundings. Is there something going on in the background that makes it hard to wind down or focus? Is there something that would make you or your child more comfortable during meditation? Ask yourself these questions and use them to help you create an ideal environment for your meditation practice.

Keep an open mind

It is important to approach new things with an open mind. If you believe in something, after all, you're more likely to put in the optimal effort and get the best results. When you set out to try meditation, give it a fair chance. Let yourself take the time you need to start a sequence and make a conscious effort to release skeptical thoughts.

Be patient with yourself 

While learning to meditate, make sure that you apply self-compassion. Don't beat yourself up if you miss a day or take some time to wind down and get started. If you have a day where it's tough to meditate, take a deep breath, try again, and do your best. Positive affirmations such as "there's no wrong way to meditate" can be helpful, especially for those who struggle with frustration or perfectionism.

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Let go of all-or-nothing thinking

Similar to extending patience to yourself, be cognizant of potential cognitive distortions such as all-or-nothing thinking. Try to avoid falling into the idea that if you miss your daily practice or meditate differently than others, it's not for you. People use meditation training in all different ways. You can meditate per diem if you prefer, and if you do want to make it a part of your daily life, you can simply continue on the next day. In fact, part of informal practice in mindfulness-based stress reduction can be to acknowledge and release unhelpful thoughts or negative self-talk.

Try different types of meditation

There are many different types of meditation out there. Starting a meditation practice is not about changing who you are, so strive to find what works for you. Moving meditation, for example, could be ideal for someone with ADHD who has trouble sitting still or focuses best when moving their body. Moving meditation may employ walking, yoga poses, or stretching. Likewise, mantra meditation involves repetitive words, phrases, or sounds and is a great way to calm wandering thoughts with a little extra stimulation. 

Keep a routine

If your goal is to maintain a consistent meditation practice, make it a part of your routine. Remember that meditations can be short - in many cases, you'll be able to find brief mindfulness meditation training videos and recordings that last for ten minutes or less. Craft your meditation routine to make it realistic and manageable for you or your child.

Consider the time of day

Some people find that they're more able to engage in mindfulness meditation or other meditation practices at a specific time of day. Alternatively, you may notice that meditation training is more helpful for you at a certain time of day. For example, some people use meditation to sleep. In this case, it'd be ideal to meditate at night before bed. Think about what's most realistic and most beneficial for you.

Use an app

Guided meditation apps can be incredibly helpful for people with ADHD who want to start a mindfulness practice. This is because apps will walk you through your meditation practice with an audio recording and, sometimes, other features, like soothing music, white noise, pictures, or words on the screen. In turn, you may find that it is more doable to stay focused on your meditation training.

There are a ton of meditation apps out there, and these apps are great for anyone starting or working to maintain a meditation practice. Many meditation apps have various meditations to choose from, and they often show users the length of time a specific meditation training takes. Some apps also let you select meditation trainings based on the concern you want to address. For example, guided meditations might be geared toward ADHD, sleep, or stress.

YouTube videos are a possible alternative to meditation training apps, especially for those who are just starting out. There are a ton of brief mindfulness meditation training videos that are free and readily available online.

Can Meditation Treat ADHD?

It's true that meditation training can support attentional functioning and provide other benefits, and the research to back it up is rather extensive. That said, meditation and other mindfulness practices are not considered treatments for ADHD at this time. You should not use meditation to replace physician-recommended treatments, such as stimulant medication. Use mindfulness practices as a supplement to your or your child's current treatment plan. Do not modify your or your child's treatment plan without consulting a medical professional.

Takeaway

At first glance, meditation may seem daunting to those with attention deficit hyperactivity disorder. However, if you or your child has attention deficit hyperactivity disorder (ADHD), you may find that starting a meditation practice is well worth the effort. Research suggests that meditation training can promote executive functioning, reduce mind wandering, help manage ADHD symptoms, and promote self-acceptance, alongside other positive effects. While it is not a treatment, many people with ADHD practice meditation and find that it enhances their quality of life.