Building a meditation practice and maintaining it is hard for everyone, and if you are diagnosed with ADHD, it can be twice as hard for you when your brain is constantly seeking instant gratification and stimulation. The changeable nature of the ADHD brain also means you might find a strategy that works for a while, but then stops being effective as it becomes habitual.
However, meditation has proven effective in addressing ADHD symptoms such as hyperactivity, trouble focusing, executive dysfunction, impulse control problems, and erratic emotions. These symptoms can become milder and easier to cope with when people diagnosed with ADHD regularly engage in both exercise and meditation.
If you are diagnosed with ADHD and would like to try meditation to give you a sense of calm, try these tips:
Choose a short time goal, such as 60 seconds or two minutes, and set an alarm on your phone. Put on some music and focus on your breath, just for that short, manageable time goal. If you don’t achieve it, don’t worry, or put pressure on yourself. Simply adjust the time goal to whatever is manageable, and then gradually build up the time as you find it easier to practice.
Try meditating in a space where you feel totally comfortable and engage in self-stimulating movements, such as rocking while following the meditative practice. This will allow you to relax in a comfortable, regulated state, rather than activities that are overly engaging or distracting.
Instead of traditional meditation, try mindfulness. Start by going for a mindful walk by choosing a route that has some pretty or interesting scenery. While walking, pick five things to stop and observe, just for a few minutes at a time. If you tend to listen to music while walking, try to pause the music so you are focused purely on the mindful observation exercise. Take several deep breaths, and really focus your attention on every aspect of your chosen object; this might be the grain of a tree trunk, the window display of a shop, or a tuft of grass. These short, focused bursts in between walking may have a similar effect on your brain as meditating.
If meditation is not for you, try yoga. Yoga is one way of incorporating movement into meditation. Try it while watching or listening to something you find naturally stimulating, such as your favourite TV show or band. Once you start to feel the benefits of the yoga practice, you might choose to switch off the stimulating content and turn on a yoga video, or practice to relaxing music.
Be kind and patient with yourself as you try out different strategies and find what works for you.
