How mindfulness can soothe symptoms of ADHD

There are many common misconceptions about mindfulness, especially for people with attention-deficit hyperactivity disorder (ADHD). For example, you might think that mindfulness isn’t for you because you find it difficult to sit still or clear your mind. But research shows that mindfulness for ADHD can reduce symptoms of both ADHD and co-occurring conditions like depression. 

Ways mindfulness helps with ADHD

To be clear, neither mindfulness nor any other treatment approach can make ADHD symptoms go away completely. ADHD is a neurodevelopmental condition, which means it’s lifelong. But research shows that mindfulness can be helpful. In one systematic review measuring the effect of mindfulness training on ADHD symptoms, all of the studies found that mindfulness was beneficial in reducing symptoms. 

In particular, studies have found that mindfulness training can help reduce ADHD symptoms, like:

• Inattention: Being easily distracted and having a hard time focusing is one of the core symptoms of ADHD, especially the predominantly inattentive type. Studies have found that mindfulness training can improve attention in both adolescents and adults with ADHD.

• Executive dysfunction: Executive functioning skills are a set of complex cognitive skills that include things like reasoning, judgment, and decision making. Because of the way ADHD affects the brain, people who live with the condition often experience difficulties with these skills. Studies have found that mindfulness training may be helpful in improving executive functioning in adults, although the effect on children may not be as strong.

• Impulsivity: People with ADHD — especially the hyperactive-impulsive type — tend to have a hard time with impulse control, which can affect many areas of life. Mindfulness training has been found in some studies to be mildly to moderately effective for increasing impulse control, which means that it may help you think before you act.

• Social challenges: Difficulties with social relationships aren’t a core symptom of ADHD, but it’s an experience that many people with ADHD share. Studies have found that mindfulness training can improve social skills for people with ADHD including boosting compassion and sharing for children with ADHD. 

• Emotional dysregulation: People with ADHD may have intense emotional reactions and a hard time with emotional regulation. Mindfulness practices can help you become more aware of your emotional state and create space between feeling and reacting, which could help reduce emotional outbursts and improve self-regulation. This is true for adults and children as well.

The reason mindfulness meditation can be so helpful for people with ADHD could have something to do with the way both ADHD and mindfulness affect the brain. Mindfulness and ADHD interact with three neural networks. Since mindfulness strengthens the same areas of the brain, it could explain why it’s so helpful for people with ADHD.

Something else to consider is that mindfulness has been shown to significantly reduce stress and symptoms of co-occurring mental health conditions, like depression and anxiety. Stress doesn’t cause ADHD, but being under high levels of stress can sometimes make symptoms worse. So, if mindfulness helps you to feel less stressed, you may find that your ADHD symptoms become less intense as well.

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Four tips for practicing mindfulness with ADHD

Many people with ADHD believe that mindfulness isn’t for them. But, even if ADHD makes it difficult for you to sit still for long periods of time, that doesn’t mean you can’t benefit from mindfulness training. 

Here are four tips that can help you successfully practice mindfulness if you live with ADHD:

1. Set realistic goals

Try to let go of perfectionism when you’re setting goals for your mindfulness practice. You don’t need to become a mindfulness expert right away or even at all. Adjust goals to be realistic and achievable so you don’t lose motivation. For example, you may try to practice mindfulness for only one minute or even 30 seconds each day. Being consistent is more important than the length of time you spend practicing.

2. Remember that you don’t need to sit still

Many people — especially those with ADHD — think that mindfulness isn’t for them because they have a hard time sitting still. But mindfulness is simply about paying attention to the present moment. There are many ways to practice mindfulness even if you can’t sit still in meditation. For example, you can practice mindfulness while you’re eating by noticing how your food tastes, and chewing slowly or when you’re walking by feeling the sun on your face and how the ground feels under your feet.

3. Let go of trying to ‘clear your mind’

A common misconception about mindfulness is that it’s necessary to clear your mind of all thoughts. This can feel intimidating for people with ADHD, who often live with busy minds. But mindfulness isn’t about clearing your mind. Rather, it’s simply about noticing whatever comes up for you. Many thoughts are bound to come up during a mindfulness session. Instead of trying to push them away, simply acknowledge them and return your focus to the present moment. You can focus on things like your breath, your surroundings, or how your body feels.

4. Choose appropriate exercises

It’s also important to remember that mindfulness looks different depending on your age or stage. For example, adults may find that sitting meditation or journaling is helpful. Teens may prefer guided meditations or apps with short, engaging audio exercises. Younger children may benefit from playful approaches, like blowing bubbles, using breathing buddies (like a stuffed animal rising and falling with each breath), or doing yoga poses designed for kids. Find activities that are appealing to you, remember, there is no right or wrong way to be mindful.

Working with an ADHD therapist on mindfulness

Although anyone can practice and benefit from mindfulness on their own, you can also work with an ADHD therapist to get more guidance on how to incorporate this practice into your everyday life. When you talk to an ADHD therapist, ask them their recommendations on how they might incorporate mindfulness into your treatment plan.

In addition to incorporating mindfulness into your individual therapy, a few different research-based group mindfulness programs have also been found to improve overall mental health.

These include:

• Mindfulness-based cognitive therapy (MBCT): This structured program combines mindfulness practices with elements of cognitive behavioral therapy (CBT). Originally designed to help people with recurrent depression, MBCT can also benefit people with ADHD by improving their awareness of thoughts and patterns.
• Mindfulness-based stress reduction (MBSR): This group program teaches mindfulness meditation and gentle movement to reduce stress and improve emotional well-being. It could also help reduce ADHD-related stress and improve focus and self-regulation.

Find care with Rula

Mindfulness won’t erase ADHD, but it can offer tangible relief from symptoms. You don’t need a therapist to benefit from mindfulness, but it can be helpful to have a guide. With regular practice, mindfulness can become a powerful tool for building focus, reducing overwhelm, and improving day-to-day functioning.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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