Mindfulness is like a workout for your brain, which can be especially beneficial for those with ADHD. Practicing mindfulness consistently can change the way you think, feel and act. It can improve your mental health, reducing stress and anxiety and even alleviate depression. Living with ADHD comes with its challenges, particularly in the realm of executive function, impulsivity and mental health. Can mindfulness help ADHD? Yes it can. We’re sharing the reasons why and 6 important things you need to know.
What Is Mindfulness?
Mindfulness is the act of bringing your attention to the present moment, rather than dwelling on the past or worrying about the future. It’s the ability to be fully present and not overly reactive or overwhelmed by what’s going on around you. Through mindfulness, you can train your brain to focus on what’s happening in the moment, including your thoughts, sensations and feelings. It can reduce stress and anxiety, help with distractions, steer you away from negative thoughts and emotions, and help you develop self-regulation skills. It’s something you can incorporate into your daily routine to help you move through life more calm, self-aware, and attuned with yourself.
Can Mindfulness Help ADHD?
Mindfulness can help ADHD in a number of ways. Practices like meditation can train the brain to improve focus and attention, and concentrate better. By enhancing attention, it can potentially improve core symptoms of ADHD, such as task completion, self-regulation and impulse control. Mindfulness can also contribute to improving executive functions including working memory, planning and organization. By strengthening these cognitive skills, it can help you significantly in your day to day life.
It can also reduce impulsiveness, encouraging you to think before making decisions, impulse spend, or saying whatever pops into your head. Mindfulness can also help with emotional regulation. It helps you become more aware of your emotional responses, making it easier to manage your emotions.
Many people with ADHD experience excessive mind-wandering. It’s natural for the mind to wander, but mindfulness allows you to recognize when this is happening and re-focus on the present moment. This is particularly helpful for people who struggle with anxious thoughts or who have trouble falling asleep because their mind won’t stop racing.
While mindfulness can be a helpful tool for managing ADHD symptoms, it should be used in conjunction with other tools as part of a comprehensive treatment plan. This may include medication, therapy and other lifestyle changes.
How to Practice Mindfulness with ADHD
1. Try Mindfulness Meditation
Mindfulness meditation is a practice that involves bringing your attention to the present moment and noticing what’s happening in your body and mind. Through meditation you can observe your thoughts and feelings without judgment and without trying to control them. You can do guided or unguided meditation, although if you’re just starting out, you may find a guided meditation to be more accessible. There are several apps that provide meditations and teach you a variety of tools to help you get centred throughout the day. Headspace, Calm and Activations are some of our favourites.
2. Start Gradually
Mindfulness practices, especially meditation, can be difficult for some people, especially if you think you have to jump right into 20 minute meditations. Start with short mindfulness sessions for 2 or 3 minutes and gradually work your way up from there. You don’t have to go all in from the start. Be patient with yourself and increase the duration as you get more comfortable. Don’t get discouraged if your mind wanders (because it will, especially in the beginning). Gently redirect your attention and continue your practice.
3. Do Deep Breathing Exercises
Deep breathing helps you connect with the present moment and reduce anxiety and stress. It involves focusing on the physical sensation of breathing, slowing down your breath and allowing your mind to relax. It can be particularly helpful to do during moments of heightened stress or anxiety, as well as before bed to help relax and prepare you for a restful sleep.
There are various deep breathing exercises you can try, including the box method, where you inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds and hold for 4 seconds; belly breathing where you focus on expanding your belly as you inhale and contracting it as you exhale; and 4-7-8 breathing where you inhale for 4 seconds, hold for 7 seconds and exhale for 8 seconds.
4. Start Mindful Eating
Some individuals with ADHD struggle with binge eating, often due to boredom, stress or under stimulation. They may struggle to pause and think about the consequences of overeating before doing so. The ADHD brain also produces less dopamine than neurotypical brains, so they tend to crave short-term gratification, which can manifest as binge eating. Mindful eating encourages you to eat more slowly, chew thoroughly and really taste your food. Take your time with each bite, paying attention to the flavours and how they change. Don’t eat in front of your phone or TV, as it’s easier to overeat when you’re distracted. Pay attention to when your body is full and stop when you feel satisfied.
5. Engage in Mindful Movement
Mindful movement can be achieved through activities like walking, yoga, stretching or tai chi. It involves paying attention to your breath, feelings and body sensations, and bringing your mind back to the present when it wanders. During mindful movement you should be focusing on your breath and paying attention to how your body feels. You can acknowledge any thoughts or emotions that arise, but the goal is to bring your focus back to your mind and body.
6. Practice Mindfulness Regularly
Make mindfulness part of your regular routine. It requires consistent practice to be effective. The more you do it, the more comfortable you’ll get using mindfulness in your daily life. Try doing mindfulness meditation when you wake up in the morning, or deep breathing exercises before you go to sleep. Focus on mindful eating when you enjoy your meals and incorporate mindful movement into your day.
If you want to increase your mindfulness on a daily basis, use these tips and practices.
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