Meditation and ADHD. Two words that seem like oil and water, right? If you’ve got ADHD like me, you know that sitting still with a quiet mind can feel nearly impossible. When I first tried meditating, I thought, “There’s no way this will work for me.” My brain bounces from one thought to another faster than I can even keep track! But here’s the thing: meditation can work for us, and with a few tweaks, it can become a powerful tool for calming the chaos.
Here’s what worked for me—and might work for you too.
Forget the "Perfect" Image of Meditation
Let go of the picture-perfect idea that meditation means sitting cross-legged in total silence for an hour. That’s not real life, especially if you have ADHD. I started small, and you should too. Even two to five minutes of mindfulness is a success! I would sit down and just focus on my breath. Yes, my mind wandered. Yes, I got frustrated. But with time, I realized that it’s normal to have those distractions. Meditation isn’t about eliminating thoughts but gently guiding your focus back to something simple, like breathing.
Tip: Set a timer for just two minutes to start. Sit comfortably, and if your mind drifts (which it will), bring your attention back to your breath.
Incorporate Movement
For me, sitting still for too long felt torturous. So, I tried something different—moving meditation! Activities like yoga, walking, or even stretching can help engage your body while calming your mind. When I walk, I focus on each step, feeling my feet hit the ground. This gives me the same meditative benefits as sitting still, but with the added comfort of movement.
Tip: Take a mindful walk. Focus on the sensation of your feet hitting the ground or the sounds around you. It’s like sneaking meditation into your day.
Use Guided Meditations
If your ADHD brain struggles with silence (like mine does), try guided meditations. These are absolute lifesavers for me. Apps like Calm or Headspace offer short, structured meditations that keep you on track. The guidance helps prevent your mind from wandering too far off, while giving you something to focus on.
Tip: Start with a 5–10-minute guided meditation. You’ll be surprised how much easier it is when someone’s voice gently anchors your mind.
Fidget Tools & Sensory Aids
This was a game-changer for me: use sensory objects during meditation. You don’t have to sit still! I often hold a smooth stone or a fidget tool in my hand, which helps keep me grounded. Some people like using singing bowls, incense, or candles. The point is, giving your hands or senses something to do can quiet the mental noise.
Tip: Try holding something calming, like a soft fabric, a stress ball, or even a favorite crystal, to help focus your restless energy.
Shorter, Frequent Session
Meditation doesn’t have to be a marathon. In fact, shorter, frequent sessions can be more effective for ADHD brains. I do quick meditations several times a day—sometimes just 30 seconds to pause and breathe deeply. These mini breaks help me reset and refocus.
Tip: Find micro-moments in your day to breathe and refocus. For example, when you’re waiting in line or taking a quick break from work.
Focus on a Single Sensation
One trick I learned was to focus on one sensation, like the feeling of my breath entering my nose or the sound of a fan in the room. It gives my brain something simple to lock onto, which helps block out distractions. I often hum quietly to myself—an auditory focus point that keeps me anchored.
Tip: Find a sensory anchor like soft music, white noise, or even the sound of your own breath to center your focus.
Be Kind to Yourself
This is the most important part. ADHD brains are different, and that’s okay. If your mind wanders a thousand times during meditation, it’s not a failure—it’s part of the process. It took me a while to stop being hard on myself when I couldn’t “empty” my mind. Remember, the goal of meditation is not to be thought-free, but to gently bring your attention back, again and again.
Tip: Treat yourself with kindness. Each time you bring your mind back from wandering, that’s a win! You’re training your brain to refocus, little by little.
Final Thoughts
If you’ve got ADHD, you know we’re wired to think differently, and that’s okay. Meditation doesn’t have to look like what you see in the movies. It’s about finding a practice that works for you. Whether it’s a mindful walk, a short breathing exercise, or even holding a crystal during a quick session, every little bit helps. Don’t be discouraged if it doesn’t come easily—ADHD brains are creative and adaptive, and so is the way we meditate.
Try these tips, find what works for you, and embrace the journey. It may not look like traditional meditation, but that’s what makes it perfect for us!
Let’s keep showing up, one breath at a time.