Mindfulness meditation trains attention control and emotion regulation – areas of deficit in ADHD. Regular practice shows promise for reducing inattentive symptoms and impulsivity. Though more evidence is still needed, this affordable, accessible therapy empowers individuals with ADHD to improve their own functioning.
Attention-deficit/hyperactivity disorder (ADHD) is a common neurodevelopmental disorder characterized by persistent patterns of inattention, hyperactivity, and impulsivity that impair functioning.
Core symptoms like difficulty sustaining attention, distractibility, restlessness, and acting without thinking can significantly impact school, work, relationships, and more.
Mindfulness refers to purposefully paying attention to the present moment with curiosity, openness, and acceptance. Through mindful meditation, individuals learn to observe thoughts and sensations without judgment, which research shows strengthens attention networks in the brain.
By training present-moment awareness, mindfulness enables people to focus better, think before acting, and manage unhelpful impulses. Because of this, it is possible that mindfulness could be a useful method for managing the key symptoms of ADHD.
Although more research is still needed, mindfulness shows early promise as an accessible, low-risk supplemental treatment that empowers people with ADHD to improve their own functioning through awareness training. This article explores the science behind using mindfulness strategies to mitigate ADHD symptoms.
Is Mindfulness Effective For ADHD?
Research suggests that mindfulness interventions may help reduce some symptoms of ADHD, especially problems with inattention. Multiple studies have found that mindfulness meditation can lead to improved attention and concentration in both children and adults with ADHD.
For example, one meta-analysis showed a moderate-to-large effect size for reductions in parent- and teacher-rated inattentive symptoms following mindfulness programs for children with ADHD.
Research in adults has also indicated that mindfulness may decrease self- and clinician-rated symptoms of inattention.
There is less consistent evidence regarding the effects of mindfulness on hyperactivity and impulsivity. While some studies have found reductions in hyperactive/impulsive symptoms as well, others have only seen significant improvements in the inattentive domain. This aligns with findings that mindfulness specifically targets attention networks in the brain.
Beyond core ADHD symptoms, mindfulness interventions may also positively impact executive functioning, like inhibition, working memory, and cognitive flexibility.
Preliminary research shows participants report some improvements in these areas of self-regulation. However, more objective neuropsychological measures have had mixed results, indicating a need for further study.
Research suggests mindfulness could additionally help reduce commonly co-occurring difficulties for people with ADHD, like anxiety and depression.
Multiple trials demonstrate decreased depressive symptoms, and one meta-analysis confirmed this effect specifically in adults.
Mindfulness Practices That Could Help Someone With ADHD
Below are some common mindfulness techniques:
Body Scans
Body scans involve systematically focusing your attention on different parts of your body. Typically, you would start at your toes and slowly move your attention up through your legs, hips, back, arms, shoulders, neck, and face.
As you focus on each body part, notice any sensations you feel there without judging them. If your mind wanders, gently return your focus. Body scans increase bodily awareness and attention regulation.
Grounding
Grounding techniques quickly shift your attention from thoughts back to sensory perceptions. For example, you could name and focus on things you see, hear, and physically feel during an activity.
If you feel distracted or overwhelmed, stop and ground yourself by noticing your surroundings, the chair supporting you, your feet on the floor, etc. Grounding brings you back to the present moment.
Focused Attention Meditation
This involves concentrating your attention exclusively on one thing like your breathing. Sit comfortably and breathe naturally. Focus all your attention on the physical sensations of each inhale and exhale.
When inevitable thoughts arise, note them briefly and return to your breath. This builds attentional control capacity over time.
Open Monitoring Meditation
Rather than fixating on any one thing, open monitoring involves letting your attention rest in a relaxed, open state. Sit quietly and let your attention expansively observe anything arising without focusing on any particular sensations, thoughts, or feelings.
Walking Meditation
This mindful movement practice involves focusing closely on the physical sensations and rhythm of walking.
Walk at a natural pace, but shift your awareness acutely onto your feet touching the ground, muscles contracting, etc. If thoughts intrude, return to sensing the walk.
How to Incorporate Mindfulness into Your Life
If you are unsure where to start when it comes to using mindfulness techniques, below are some ways to incorporate this practice into your life:
Establish a Regular Mindfulness Practice
- Set aside 5-10 minutes each day to sit quietly and focus on your breathing. Use a timer or alarm so you don’t lose track of time.
- Try doing mindfulness while performing routine activities like brushing your teeth, washing dishes, or walking. Stay focused on the sensations and actions of the activity.
- Use mindfulness apps like Headspace and Calm which provide guided meditations. The structure can help people with ADHD maintain focus.
Practice Mindful Awareness Throughout the Day
- Notice when your mind wanders and gently bring your attention back to the present moment. Don’t judge yourself.
- Observe your thoughts, feelings, and bodily sensations with curiosity and acceptance.
- When doing activities, stay focused on what you are doing rather than multitasking.
Use Mindfulness for Emotion Regulation
- Take a few deep breaths when you notice frustration, anxiety, boredom, or other difficult emotions arising.
- Label your emotions in a non-judgmental way, e.g., “I’m feeling frustrated right now.”
- Imagine your thoughts and feelings as clouds passing by in the sky, existing separately from you.
Use a Technique That Works for You
- Many types of mindfulness meditation exist besides the stereotypical seated silent meditation. Moving meditations like walking, Tai Chi, or yoga can work well for those with ADHD who struggle to sit still.
- Find a type of mindfulness you can stick with consistently. Any form that relaxes you and trains your attention is helpful for ADHD.
- Focused attention practices like knitting, folding napkins, or counting beads can also calm and focus the ADHD brain.
Be Patient with Yourself
- Don’t expect to be able to meditate for long periods when starting out. Do what you can manage.
- If you get distracted or agitated during mindfulness, gently bring your attention back without self-criticism.
- Remember that building mindfulness skills takes regular practice over time. Don’t give up!
If mindfulness meditation increases anxiety or depression, it may not be advisable. Pay attention to whether you feel better after practicing. The key is finding what works for you and being patient and compassionate with yourself.
Limitations of Mindfulness for ADHD
Despite evidence that mindfulness can be beneficial for people with ADHD, it may not be the best management method for several reasons, as discussed below:
- As mindfulness requires sustained attention and concentration, which are areas of deficit in ADHD, some individuals may struggle to engage effectively in mindfulness practices due to inattention, distractibility or hyperactivity.
- The benefits of mindfulness rely on regular, daily practice, so establishing and maintaining a formal meditation routine can be challenging for those with executive functioning impairments common in ADHD, like poor organization skills and task initiation.
- Mindfulness promotes acceptance of the present moment rather than changing it, so for people who thrive on high stimulation and excitement, the non-judgmental observing aspect could seem boring and unsatisfying long-term.
- Sitting still during meditation can be very difficult for more hyperactive ADHD subtypes, so movement-based practices like yoga and walking meditation may be more suitable alternatives.
- There is a lack of conclusive evidence showing mindfulness improves more behavioral aspects of ADHD like impulsivity and hyperactivity, so individuals with predominantly hyperactive/impulsive symptoms may require other targeted treatments.
- The effects of mindfulness on core ADHD symptoms appear small to moderate based on current research, so more severe ADHD impairments may not improve to a clinically meaningful extent through mindfulness alone.
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