Meditation for ADHD: 5 Techniques & How To Get Started

What Is ADHD?

ADHD is a common behavioral disorder that is often diagnosed in childhood.^1,2,3 Symptoms of ADHD may lead to challenges in one’s life, including academic, occupational, and relational issues.² ADHD is typically broken down into three symptom categories–inattentive, hyperactivity, and impulsivity.⁴

Common symptoms of ADHD include:⁴

Inattentive ADHD

• Disorganization
• Procrastination
• Switching from one task to the next
• Difficulty focusing
• Difficulty staying on topic
• Difficulty listening
• Forgetfulness

Hyperactivity ADHD

• Fidgeting
• Always “on the go”
• Talking excessively
• Difficulty playing or doing things quietly
• Running or climbing when not appropriate

Impulsivity ADHD

• Impatience
• Difficulty waiting to respond or react
• Frequently interrupt others
• Starting conversations when not appropriate

Benefits of Meditation for ADHD

Meditation is a mind-body technique that trains an individual’s mind to be present within each moment. There are a variety of practices that fall under the umbrella of ‘meditation’ that may lead to improvements in one’s overall mental, physical, and emotional well-being.

Research suggests that meditation can be beneficial for people with ADHD as it may help in improving connectivity in the prefrontal cortex.⁵ This brain region is involved in impulse control, planning, focus, and dopamine levels.¹ Studies have found that mindfulness meditation, in particular, can be helpful in relieving ADHD symptoms.¹ One session per week for two and half hours along with daily home practices for eight weeks showed an increase in focus for participants.¹

Benefits of meditation for ADHD may include:

• Increased focus
• Increased relaxation
• Reduced anger and anxiety
• Increased impulse control
• Lowered stress
• Improved self-esteemitation.

Is Meditation Harder for Those With ADHD?

An individual diagnosed with ADHD may face some unique challenges when practicing meditations compared to others. Certain symptoms may make it more challenging, such as difficulty sitting still, time blindness, trouble focusing, or ADHD hyperfixation. However, this does not mean that those with ADHD cannot practice meditation. Rather, consistency, determination, and a desire to learn may foster resilience in overcoming these potential issues.

5 Meditation Techniques for ADHD

There are a variety of meditation techniques that an individual with ADHD can try. Different styles may work better for one person, but not another. It is worth trying out different approaches to find which one(s) work best for you.

Below are five meditation techniques that may improve ADHD symptoms:

1. Mindfulness Meditation

Mindfulness meditation is about intentionally focusing on the present moment, as well as noticing what you are experiencing. This is done by dedicating a certain amount of time to practice and create a mind-body connection by acknowledging your thoughts, emotions, and physical presence.

Mindfulness can be practiced throughout the day at any time. Doing so means being fully present in the moment and noticing what is happening within and around you. Developing mindfulness skills may benefit those with ADHD by increasing their ability to focus. This helps to manage impulsivity, as it increases an individual’s ability to think before acting, decreases the feeling of “being on the go,” and improves listening skills.

You can practice mindfulness meditation for ADHD by:

• Mindfully working: Mindful working means that you are focused on the task at hand. Try verbally saying or labeling things that you are doing (or try it in your mind, if you are around others!).
• Journaling: When journaling, you are actively maintaining a mind-body connection. Physically writing out exactly what you are thinking creates this connection and promotes mindfulness.
• Mindful showers: Pay attention to and observe the way water feels while hitting your skin, or how the soap suds up while washing your hair. It is so easy for the mind to wander while getting ready in the morning. Focusing on small details will foster a mind-body connection and keep you present.
• Mindful eating: Noticing the color of your food, the way your food smells, the temperature, and the texture as you are chewing your food can help with fully experiencing your meal.
• Mindful driving: Keep yourself present while driving by consistently noticing your surroundings and naming things to during your commute.
• Mindful focus: Choose a sound, sensory experience, or visualization and focus your attention on it for a focused meditation experience.

2. Breathwork

Breathwork may be incorporated into yoga practices or used on its own.⁶ Practicing this can help improve certain ADHD symptoms such as mental clarity, focus, and concentration, as it promotes relaxation and calm.⁶

You can practice breathwork meditation by:

• Tip: Set a timer for the amount of time you’d like to practice this technique for.
• Find a comfortable sitting or lying position.
• When you are ready, hoover one of your hands over your nose with your thumb above one nostril and your pointer finger above the other.
• Gently press your thumb down on your nostril, pinching your nostril shut, and inhale slowly.
• Once you have inhaled completely, pause, release your thumb, and gently pinch your other nostril with your pointer finger.
• Exhale through the other nostril, briefly pause, and inhale through the same nostril.
• Switch the nostril you are pinching again before exhaling.
• Alternate in this pattern for as long as you’d like.

3. Mantra Meditation

Mantra meditation is practiced by incorporating mantras or certain phrases into a typical meditation practice. This cultivates focus which can be helpful for those with inattentive ADHD. Mantra meditation can be done in a variety of settings, and performed while sitting, laying down, standing, or walking. One may keep their eyes open while focusing on a certain object or keep them closed. A mantra could be a sound, single word, or a phrase that is said once or repeated multiple times silently or out loud.

4. Body Scan

A body scan can be done at any point in the day or while meditating. There are guided body scan meditations available, or you can choose a method that works best for you. A body scan can be beneficial, as it creates a mind-body connection and promotes taking time to check in with yourself. It includes noticing where there is tension or tightness within your body and working to release it through relaxation techniques.

You can practice a body scan meditation by:

• Get into a comfortable sitting or lying position.
• Close your eyes or focus on an object in front of you.
• Inhale through your nose and exhale through your mouth.
• Bring your focus down from the crown of your head to your forehead, and release any tension.
• Continue to scan down to between your eyebrows, your eyes, ears, lips, and tongue, releasing any tension and pressure.
• Continue to scan your focus to your throat, neck, and shoulders, releasing any tension or pressure.
• Continue with scanning down your upper back, your chest, upper arms, lower arms, abdomen, and lower back. Release tension in any areas you notice tightness.
• Continue to scan your focus to your hips, bottom, thighs, and calves. Again, releasing any noticed tightness or tension.
• Finally, continue to scan your focus to your wrists, fingers, ankles and toes. Release the pressure as you feel it.
• You can practice this body scan meditation as slowly or quickly as you’d like. Setting a timer may be beneficial to make sure you don’t lose track of time.

5. Grounding

Grounding falls into the category of mindfulness, and can assist a person in becoming more present and aware of what they are thinking and feeling within a moment. Grounding techniques can include a number of approaches, including meditation; describing objects around you; using your five senses; creating a safe space in your mind through guided imagery; visualizing your anxiety; and using affirmations.⁸ For those with ADHD, grounding techniques can help alleviate stress and stop the constant stream of ADHD racing thoughts. It can promote focus, a sense of control, and calm.

How to Practice ADHD Meditation on Your Own

Anyone can begin practicing meditation on their own. Consider what time of day works best for you to start implementing practices into your routine. Would meditating in the morning help to kick-start your day? Maybe practicing at noon would allow you to ground your mind and reset for the remainder of the day. Meditating before bed may be best if you have difficulty slowing down your thoughts or anxieties. Explore what suits you while you start on your meditation journey.

Here are some tips for starting a meditation for ADHD:

Start Small

Before setting aside a long period of time for meditating, start with a smaller goal. Try meditating for minutes and focus on building up to 10 minutes, then 15, and so forth. This will set you up for success. Increasing increments over one-to-two week periods can be helpful.

For example, try implementing a five minute meditation practice first. After two weeks, increase the time to 10 minutes for another two weeks. If you want to keep going, increase a little bit more as you see fit. Find the length of time that works best for you. Remember, there are many benefits to practicing meditations no matter how long your session is!

Try a Meditation App

Meditation apps can be a great resource when first getting started. Some apps allow users to search for the session duration and type of meditation they are interested in. Select a meditation that allows you to build up the length of a session over time, or do a search specifically for “ADHD meditation” or “meditations for ADHD.”

Wear Comfortable Clothing

Be sure to wear clothing that you will feel comfortable sitting in for periods of time. Otherwise, you may end up becoming distracted or annoyed. This could cause further disruption if you feel the need to move around and adjust your clothing throughout a practice.

Practice With Someone

Practicing with someone who is also motivated in developing a meditation routine can help you stay on track. This can hold you accountable to following through.

Find a Comfortable Space

Being in a space where you feel at ease, safe, and comfortable is important while meditating. This will allow you to relax and focus on the meditation rather than becoming preoccupied with other anxieties or unwanted thoughts.

Remove Distractions

Turn off the TV or your music and find a quiet space to practice meditation. While meditating, many choose to close their eyes, but if you don’t necessarily need to. Be sure to remove any visual distractions, as well. If there is anyone in your environment with you, let them know that you will be practicing for a certain length of time and request that they do not interrupt you during this period.

How to Find a Therapist for ADHD Meditation

When looking for a therapist who incorporates meditation into treatment, opt for one who also specializes in ADHD. An online therapist directory allows you to search for providers based on location, areas of focus, and accepted insurance. After finding a therapist, you can ask before scheduling or during your initial consultation if they use meditation practices. Providers who are trained in mindfulness-based cognitive therapy may be the perfect fit for you.

Other Healthy Tips for Those With ADHD

There are other lifestyle changes you can implement that may improve ADHD symptoms. For example, staying physically active, adjusting your food choices, and creating a routine are all little adjustments you can make to help manage your symptoms.

Below are some tips for managing ADHD symptoms:

• Exercise regularly: Generally speaking, there are many mental health benefits of exercising. Exerting energy can decrease symptoms related to hyperactivity.
• Adjust your food choices: Decreasing sugar intake or limiting the amount of caffeine you drink may reduce hyperactivity and impulsivity. Certain supplements and vitamins may improve your focus, as well. Be sure to talk to your doctor before adjusting your food intake, taking vitamins, or starting supplements.
• Create a routine: By creating structure within the day, you can stay better focused on tasks that need to be completed and in what order.
• Using a timer: By setting a timer, you can remain focused on one task for a certain period of time, helping to decrease distractibility and increase time management skills.
• Take breaks: Allowing yourself to take a (scheduled) break can improve productivity as it gives you time to “reset.” Take a short walk, grab some water, or do some stretches. Anything that allows your mind to fully disengage from the activity you are working on is helpful.

Final Thoughts

Alongside therapy and medication, meditation can be beneficial for managing ADHD symptoms. Techniques can easily be incorporated into a daily routine and have many benefits for anyone, including those with ADHD. You can start on your own at home or find a therapist who is experienced in meditation.