Prefer Video? Watch the YouTube Video Here!
If you have ADHD and feel like mindfulness “isn’t for you,” you’re not alone.
We hear all the time that mindfulness improves focus, emotional regulation, and executive functioning. If you've tried it once (or ten times) and felt that you were "bad at mindfulness", frustrated or antsy, you might need a different approach.
What Mindfulness Actually Is
Mindfulness is simply paying attention to the present moment, and is often practiced by noticing body sensations.
For example:
- Feeling the warmth of a coffee cup
- Watching steam rise
- Noticing the sound of water while washing dishes
It’s about noticing, not interpreting or analyzing. And yes, that’s hard. Especially with ADHD.
Why Mindfulness Feels Unachievable with ADHD
1. You think you have to be still.
You don’t. Mindfulness in action is much more doable for many of us. Walk mindfully. Wash dishes mindfully. Drink coffee mindfully.
You don’t. Mindfulness in action is much more doable for many of us. Walk mindfully. Wash dishes mindfully. Drink coffee mindfully.
2. You think you’re bad at it.
You and everyone else. With or without attention regulation issues, our modern world is distracting and we all have a hard time turning down the volume on those distractions. Mindfulness practice includes noticing when your mind wanders and bringing it back. (Even if that happens 100 times).
You and everyone else. With or without attention regulation issues, our modern world is distracting and we all have a hard time turning down the volume on those distractions. Mindfulness practice includes noticing when your mind wanders and bringing it back. (Even if that happens 100 times).
3. Your brain won’t let go of tasks.
It's not uncommon to quiet your mind just to have dozens of reminders/ things to do/ great ideas pop up. Be ready for that and have a way to jot those down while you’re practicing. Fear of forgetting these things can keep us distracted. Freeing up your brain will help you return to the moment.
It's not uncommon to quiet your mind just to have dozens of reminders/ things to do/ great ideas pop up. Be ready for that and have a way to jot those down while you’re practicing. Fear of forgetting these things can keep us distracted. Freeing up your brain will help you return to the moment.
4. You think it has to be a big production.
Start with 30 seconds. Seriously. Tiny practices build the skill.
Start with 30 seconds. Seriously. Tiny practices build the skill.
5. You’re starting too advanced.
Jumping straight into noticing intense emotions can be overwhelming. Start with simple, neutral experiences first. If "noticing how an emotion feels in your body" has been tricky for you, you may need to build the skill before applying it to the more complex world of big feelings.
Jumping straight into noticing intense emotions can be overwhelming. Start with simple, neutral experiences first. If "noticing how an emotion feels in your body" has been tricky for you, you may need to build the skill before applying it to the more complex world of big feelings.
6. You forget to do it.
It sounded like a good idea, but you haven't gotten around to it. Attach a tiny mindfulness practice to something you're already doing (like brushing your teeth or taking a walk). Or set a simple reminder (but don’t overload yourself).
It sounded like a good idea, but you haven't gotten around to it. Attach a tiny mindfulness practice to something you're already doing (like brushing your teeth or taking a walk). Or set a simple reminder (but don’t overload yourself).
The Bottom Line
Mindfulness is foundational for emotional regulation and attention and both areas many of us struggle with. If you’ve given up on mindfulness before, consider trying again — this time in a way that works for you!
Need more support ?
I can help.
0 Comments