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Mindfulness and ADHD A Helpful Guide

Mindfulness is essentially the art of being more present in the moment and aware of your thoughts, feelings, and sensations in an open and accepting way. It helps to develop a way of being more in tune with others and the world around you. 
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Mindfulness and ADHD A Helpful Guide

15/08/2023
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Mindfulness is essentially the art of being more present in the moment and aware of your thoughts, feelings, and sensations in an open and accepting way. It helps to develop a way of being more in tune with others and the world around you. 

For people with ADHD, certain mindfulness practices and techniques have been shown to be particularly effective in managing some of the more debilitating symptoms and can help sufferers to regain control in many areas of their lives.

A study published in Behavioural Neurology found that some techniques were helpful as part of treatment for ADHD.

Some practices involve sitting quietly but like other forms of meditation, there are also practices that involve movement and spending time outdoors.

Mindfulness with ADHD – out and about

Engage in activities that bring your focus to the present moment. Including yoga, tai chi, walking meditation, or mindful movement practice. Activities such as these, combine physical movement with mindfulness. This allows you to stay present while being active.

You can practice mindfulness by focusing on your breath, even if you’re on the move. Pay attention to each breath as you inhale and exhale. Bring your awareness back to your breath whenever your mind starts to wander.

Take moments throughout your day to tune in to your senses. Pay attention to the sounds, sights, smells, tastes, and physical sensations around you. Do this while walking or during everyday activities. Being outdoors can foster a sense of presence and connection to the environment.

Spending time outdoors has many benefits for both our minds and bodies. Whether you’re in a nature park or your own back garden, being in nature can help lower stress and make you feel more relaxed.

Immersing yourself in green spaces offers a soothing peace that clears your thoughts and enhances your ability to concentrate. As a result, this can lead to reduced heart rate and blood pressure. The advantages are significant and there are many green spaces, such as local parks, that you can enjoy without cost.

Spending time outdoors has many benefits for both our minds and bodies. Whether you’re in a nature park or your own back garden, being in nature can help lower stress and make you feel more relaxed.

Immersing yourself in green spaces offers a soothing peace that clears your thoughts and enhances your ability to concentrate. As a result, this can lead to reduced heart rate and blood pressure. The advantages are significant and there are many green spaces, such as local parks, that you can enjoy without cost.

Mindfulness with ADHD – around the home

If sitting still for an extended period is challenging, start with shorter sessions. Even a few minutes of seated mindfulness can be beneficial. You can always increase the duration as you become more comfortable.

If you need structure, try guided meditation recordings or apps that have mindfulness practice. These guides can lead you through various techniques while keeping your mind focused.

Try Headspace £2.92 per month 

There are also some great free versions such as Insight Timer  or Health Minds Programme 

Sticking to a routine is important if you have ADHD and there are ways to incorporate mindfulness into your daily routine. Pause and observe your thoughts and feelings during routine tasks like brushing your teeth or loading the dishwasher.

You can even incorporate mindfulness into your mealtimes. When you eat, take note of every bite, and pay attention to the taste, texture, and experience of the food. Eating mindfully can be a powerful way to be present without being still.

Top tips for making mindfulness a success

Start with short sessions

Begin with brief mindfulness exercises to avoid feeling overwhelmed or restless.

Use guided meditations

Follow audio or video guides to keep your focus and stay on track during meditation.

Mindful breathing

Practice deep breathing exercises to ground yourself and enhance focus.

Set reminders

Use alarms or reminders to prompt mindfulness practice throughout the day.

Create a designated space

Establish a peaceful space for mindfulness practice to signal relaxation and focus.

Be kind to yourself

Embrace self-compassion and avoid self-judgment during your mindfulness.

Stay consistent

Make mindfulness a regular habit, even if it’s a few minutes a day, to experience lasting benefits.

What happens if it is not working for you?

If you find that mindfulness is not working as you hoped, don’t worry it’s not uncommon.

Remember that mindfulness is a skill that takes time to develop. Avoid self-criticism and be kind to yourself.

Consider different mindfulness techniques or methods. Try different practices, such as guided meditations to find what resonates with you.

If you’re practising mindfulness on your own try a mindfulness group or class led by experienced instructors.

Extra support from a mental health professional can also help. Especially if you are experiencing difficulties, such as stress, anxiety, or depression.

There is support available such as these additional audio guides from the NHS 

Remember that mindfulness is a personal journey, and there is no one-size-fits-all approach. It’s important to find methods that suit you and your lifestyle. Consistency and patience are key to succeeding regardless of the techniques you use.

Mindfulness resources from the ADHD Centre

We run several courses at the ADHD Centre to help you to discover the benefits of mindfulness. Including a tailored six-part Essential Mindfulness Course to help with ADHD. If you sign up today, the first lesson is FREE!

Throughout the training, which is led by our experienced ADHD and mindfulness coach, Alexandra Loewe, we focus on executive functions which regulate our behaviour.

These mental processes enable us to think clearly, remember and organise our thoughts, cope with emotional stress, and navigate the ordinary challenges of the day. It’s common for an ADHD brain to struggle to control and master executive functions.

Listen to Alexandra talk about her own experience with ADHD and how mindfulness has helped here HERE
Just 15 minutes a day has helped her to see more clearly and put perspective into her life.

The mindfulness course also helps with flexible thinking, time management, self-control, and organisation. These skills are the key to leading a successful and balanced life.

Throughout the course, you will experience key benefits, such as:

  • Mastering the art of curbing impulsivity
  • Cultivating emotional control
  • Embracing flexibility in adapting to new tasks
  • Enhancing your working memory
  • Excelling in planning and organising tasks with precision

Find out more about the course HERE

More about the mindfulness course leader

Alexandra Loewe is the ADHD coach and mindfulness coach at The ADHD Centre. She has worked for 25 years in education and mentoring, working with young people to develop their social and creative skills.

Working with adults and children on the autism and ADHD spectrum, she has worked in schools as a mindfulness practitioner and has developed a vocal health strategy. Incorporating mindfulness and confidence building.

She runs workshops in Emotional Intelligence backed up with one-to-one life coaching and presentation skills programmes.

You can benefit from Alexandra’s expertise in our six-part mindfulness course. Start your mindfulness journey today – Join the course HERE

THE ADHD CENTRE

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