If you have ADHD, meditation might seem impossible. How can something that’s based on sitting still and clearing the mind work for people who often fidget or have racing thoughts? According to mental health experts, though, there are ways to make meditation work for you.
10 Tips to Meditate When You Have ADHD
1. Find a Comfortable Position
You might see people meditating while sitting in a lotus position all the time but that’s not set in stone. You can sit normally, lie down, or be in any position where you feel comfortable.
2. Don’t Stress About Falling Asleep
Some people describe meditation as relaxing but falling asleep is often treated as failing. For those with ADHD, though, completely relaxing the mind could lead to falling asleep. In this case, sleeping might be a sign of success.
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3. Prepare for a Transition
When you have ADHD, your brain may always be on the go. Just because it’s time to meditate, it doesn’t mean your brain will automatically slow down. You have to encourage the transition into meditation by calming things down. Some activities that can help include taking a bath, changing into comfortable clothes, or listening to music.
4. Focus on Your Breathing
Before settling on clearing your mind, your breathing should be your first focus. It might not be as rhythmic as you want it to be initially but as you breathe in and out, that will improve.
5. Use Your Sensory Cues
Sensory cues don’t always have to work against you. You can use the items that make you comfortable to get you into the right frame of mind for meditation. Some people use specific clothing or a comfortable chair.
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6. Find Your Anchor
Instead of focusing on your thoughts, people with ADHD benefit from finding an anchor that can keep things under control. You can use something from yourself like your breathing or an external item like a picture on the wall. Each time your mind starts racing, go back to your anchor.
7. It’s Fine to Move
Meditation is usually associated with being still. However, some people with ADHD find it useful to move a little when meditating. As long as the movement is simple and repetitive, you should be fine.
8. Set a Time
Having a specific time for meditation will help you to stick to the practice. It also means you’ll know when to start transitioning into a frame of mind and space that will be conducive to meditating.
9. It Doesn’t Have to be Quiet
The room doesn’t have to be silent for you to meditate successfully. Some people like listening to music while they meditate. You can try different types to see what works for you.
10. Explore Different Locations
While meditating in the same space works for some people, those with ADHD may get bored and resist that. That’s why it’s a good idea to mix things up. You can try different rooms, using an outdoor space, or going for a walk.
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How Meditation Helps
Studies show that mindfulness meditation, in particular, can be helpful for people with ADHD. In this type of meditation, you treat something as your anchor. Each time your mind wanders, you’re supposed to come back to this anchor to help with your focus. Most times, the anchor is your breathing but if that doesn’t work, you can try something else. If you practice mindfulness meditation regularly, you’re likely to see an improvement in your ability to concentrate, finish tasks, and regulate your emotions during high-stress situations.
Signs You Need Medication
While meditation can help you manage ADHD, it’s not a cure and it may not be enough for some people. If your symptoms are interfering with your work, personal, or social life then it could be time to talk to your doctor about treatment. Some of the symptoms that adults with ADHD can experience include restlessness, poor impulse control, talking excessively, chronic disorganization, and the inability to sit still. A diagnosis usually entails discussing your symptoms and testing if anything else is making you sick. Once you’re diagnosed, the doctor may recommend a combination of stimulants and therapy.
Millions of Americans are living with ADHD but not all of them have been diagnosed. There’s no cure for the condition but there are ways to manage it. One of those ways is meditation. It might not seem like a good fit but you can get the benefits of meditation by using the right techniques. If they don’t help, talk to your doctor about treatment options.
Medically Reviewed By:
Sidney Hankerson, MD, MBA
Dr. Sidney Hankerson is an Associate Professor and Vice Chair of Community Engagement in the Department of Psychiatry at Mount Sinai and Director of Mental Health Equity Research. His work focuses on reducing racial disparities in mental health, particularly among Black men. He serves on the NFL’s Mental Wellness Committee, is a 2nd opinion physician for the NBA, and was recognized by the National Academy of Medicine as an emerging leader in health.
