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How Mindfulness Can Help With ADHD

15/04/2020
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What is Mindfulness?

Mindful.org defines Mindfulness as “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.”

Mindfulness is about taking note and really being aware of your thoughts, feelings and environment, without any judgement, which in turn helps to give you a new perspective. 

The Benefits of Mindfulness

Mindfulness has many benefits and can have a big impact on day to day life when it is practiced on a regular basis. 

One of the many benefits of mindfulness is that it aims to help you build traits that can help you overcome the hurdles of life. Although it is an old practice, it remains very effective and anyone can practice it. You can learn to develop the perspective to see and also balance things with mindfulness and this will, in turn, make everyday living more flexible.

Mindfulness can help:

  • Curb Your Impulsivity
  • Practice Emotional Control
  • Be Flexible in Changing Tasks
  • Improve Your Working Memory
  • Plan and Organise Tasks Properly
  • Boost self-esteem
  • Reduce stress
a man writing on his notebook with an open laptop in front of him

How can Mindfulness can help with ADHD

The regular practice of Mindfulness Meditation has shown to assist adults with ADHD in increasing their ability to be focused on the moment by bringing your mind back to the present moment. Mindfulness has also shown to remarkably slow down the busy brain which is part of ADHD.

You can practice mindfulness in all of your daily activities. For example, if you are finding it challenging to sit and practice mindfulness, you could always build mindfulness in while on a gentle walk, and use the walking sensation, to refocus if you need to. When you begin to pay attention and become mindful, you will see things differently. 

Getting started 

As you’d expect there are a lot of resources to support and encourage mindfulness two really useful phone apps for mindfulness are Headspace and Calm

Mind, recommend the following mindfulness exercises to get started:

  • Mindful eating – paying attention and using all your senses to explore what you are eating or drinking. 
  • Mindful moving, walking or running – paying attention to how your body feels as you are moving, how things feel, what you can see and smell.
  • Body scan – moving your attention slowly through different parts of the body and focusing on the different sensations.
  • Mindful colouring and drawing – focusing on the colours and the sensation against the paper.
  • Mindful meditation – sitting quietly and focusing on your breathing and body sensations.
colored pencils spread on a yellow surface

How the ADHD Centre can help

Did you know we teach Mіndfulnеѕѕ Mеdіtаtіоn at the ADHD Centre? This is a grеаt way tо improve self-regulation that can be dіffісult if you have ADHD. When practiced regularly, it has been shown to hеlр аdultѕ with ADHD іnсrеаѕе their ability to stay рrеѕеnt in the mоmеnt and slow dоwn the buѕу brain thаt usually accompanies ADHD. It саn be incorporated into all aspects of the day. And studies ѕhоw іt wоrkѕ well tо rеduсе thе symptoms of ADHD. 

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Learn to strengthen your executive function skills with our six part Essential Mindfulness Course.

Executive function is the part of your brain that acts as the reins to steer action, the cheat sheet to allow a smooth transition from one activity to the next, the pause button to stop and think clearly and calmly before rushing into ‘doing’.

If this sounds like something that you’d like to find out more about, visit our website for further information or you can contact the ADHD Centre directly on 0800 061 4276 or connect@adhdcentre.co.uk.

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