Life with ADHD can often feel like you’re trying to organize a dozen racing thoughts that never slow down.
It can be exhausting, overwhelming, and sometimes, it feels like your mind is a browser with too many open tabs. As someone who has navigated these waters personally and professionally, I’ve discovered that mindfulness isn’t just a practice; it’s a lifeline.
In my book, “The Healing Journey—Navigating Adult ADHD and PMDD,” I delve into various strategies to manage ADHD symptoms, and mindfulness is a cornerstone. Here, I share ten simple but transformative mindfulness techniques that can help calm the chaos and bring a little more peace into your daily routine.
1. Focused Breathing
Start simple. Sit in a quiet spot and focus on your breath. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Aim for 10 minutes a day. This foundational practice helps center your thoughts and reduce impulsivity. Headspace offers guided sessions that can ease you into the habit.
2. Body Scan Meditation
Lie down and mentally scan your body from head to toe. Notice areas of tension and consciously relax them. This technique not only increases bodily awareness but also enhances your ability to concentrate—a challenge for many with ADHD. The Calm app provides excellent guided body scans, or you can listen to my guided meditations on Spotify, InsightTimer or Youtube. Here’s one of my favourite sleep meditations that include a body scan.
3. Mindful Walking
Turn a simple walk into a meditative practice. Focus on the sensation of your feet touching the ground, the sounds around you, and your breath. This can be a powerful exercise for those who find stillness challenging. It’s meditation in motion.
4. Eating Mindfully
Eat slowly and savor each bite. Notice the texture, taste, and smell of your food. Mindful eating helps improve your focus on the present moment and can be particularly grounding during meals. This guide from Mindful explains the basics beautifully.
5. Mindful Listening
Engage in conversations with full attention. Listen without planning your next response. This practice not only improves your relationships but also your ability to stay present during interactions, reducing distractibility.
6. Journaling
Spend a few minutes each day writing down your thoughts in a stream-of-consciousness style. This can help declutter your mind and track patterns in your thoughts and behaviors. Consider using apps like Day One for a digital journaling experience.
7. Single-Tasking
Do one thing at a time. If you’re drinking coffee, just drink coffee. If you’re reading, just read. This practice trains your brain to focus on the task at hand, which is crucial for managing ADHD.
8. Mindfulness Bell
Set a bell on your phone or computer to ring every hour. Use this as a cue to pause, breathe deeply three times, and re-center. This is great for those who lose track of time or get caught up in hyperfocus.
9. Mindful Coloring
Engage in coloring books designed for adults. This activity is not only relaxing but it also helps in maintaining focus on a single activity, reducing hyperactivity. Websites like Coloring Bliss offer a variety of coloring pages.
10. Yoga
Yoga combines physical postures with breath control and meditation, making it an excellent practice for ADHD management. It helps improve focus, reduce anxiety, and stabilize mood. Platforms like Yoga with Adriene provide free, beginner-friendly yoga routines.
Each of these techniques can be a step toward reclaiming your mental space and fostering a deeper sense of inner peace. Remember, the key to mindfulness is consistency, not perfection. Start small, be patient with yourself, and celebrate the moments of calm you create along the way.
For a deeper dive into managing ADHD with holistic strategies, consider exploring my book, “The Healing Journey—Navigating Adult ADHD and PMDD.” It’s crafted to guide you through embracing your neurodiversity and harnessing your unique strengths. Let this be your guide on the path to wellness and fulfillment.
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