Does Meditation Help with ADHD?
Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects millions of individuals worldwide. Over the last ten years, more adults (especially females) are being diagnosed with this condition. Characterised by symptoms such as inattention, hyperactivity, impulsivity, and emotional dysregulation, ADHD can significantly impact people’s ability to live in a world designed for neurotypical people. While traditional treatments often include medication and behavioural therapies, many people are exploring alternative approaches, including meditation. This blog post delves into the relationship between meditation and ADHD, examining how mindfulness practices may provide benefits for neurodivergent people.
Understanding ADHD
Before we explore the potential benefits of meditation for individuals with ADHD, it’s important to understand the core features of ADHD. Historically, this form of neurodivergence was primarily diagnosed in childhood (think boys swinging on their seats at school) but today, with increased understanding of the brain, we are seeing more young girls and adults being diagnosed. We are also learning about the different ways it can manifest beyond the traditional diagnostic criteria.
Symptoms vary widely among individuals but generally include:
Difficulty sustaining attention
Impulsiveness
Hyperactivity
Emotional dysregulation
Forgetfulness
Time blindness
Whilst often not included in the formal diagnosis, it’s also important to note that people with ADHD can also have positive traits like heightened creativity, energy, enthusiasm, conceptual thinking, passion and a general ability to think outside the box.
The Role of Meditation
Meditation is a practice that involves focusing the mind to achieve a state of mental clarity, emotional regulation and creativity. It encompasses various techniques, including mindfulness meditation, guided imagery, visualisation, concentration and transcendental meditation. The core principle behind meditation is to cultivate awareness of the present moment while developing a non-judgmental attitude towards one’s thoughts, feelings and experiences.
Meditation is like an act of rebellion in this fast paced world. We spend most of our days in a hurry, our thoughts either in the past or the future, often wishing things were different to how they actually are. Meditation is a practice that allows you to soften the resistance and constant thinking, by centering you into ‘the now’ with curiosity and acceptance.
Recent research has begun to explore how meditation may specifically benefit individuals with ADHD. While more studies are needed to draw definitive conclusions, early findings suggest that mindfulness practices can help improve attention span and emotional regulation—two areas often affected by ADHD. Meditation can also help neurodivergent people expand their creativity and problem solving capacity and also offer a much needed dose of self compassion.
Benefits of Meditation for Individuals with ADHD
1. Improved Attention Span
One of the most significant challenges faced by individuals with ADHD is maintaining focus on tasks at hand (especially if they do not interest the person). ADHD meditation techniques encourage practitioners to concentrate on their breath or other focal points while gently redirecting their attention back when distractions arise. By learning to return to the task at hand (focusing on the breath) during meditation, people are more likely to be able to do this in their everyday life too, for example, returning to their homework or emails when they have become distracted.
2. Enhanced Emotional Regulation
Emotional dysregulation is another common issue for those with ADHD. Individuals may experience intense emotions or mood swings that can disrupt their daily lives and impact their relationships with family, friends and colleagues. They may experience joy and happiness one moment, and irritability the next. ADHD meditation techniques foster self-awareness and encourage practitioners to observe their thoughts and feelings without immediate reaction.
By learning to identity and be with their emotions in meditation, neurodivergent people will be better equipped to manage their emotions when they arise in their everyday life. So when they notice they are feeling irritable, instead of reacting to this, they will know how to pause, and take a few breaths.
3. Reduced Anxiety and Stress
Many individuals with ADHD also experience anxiety or stress related to their symptoms or external pressures from school or work environments. Let’s face it, being neurodivergent in a world that caters to neurotypical people is not easy! ADHD meditation techniques have been shown to reduce anxiety levels by promoting relaxation and encouraging a sense of calmness through nervous system regulation.
Practising mindfulness can help create a mental space where individuals learn how to manage stress effectively rather than allowing it to overwhelm them. This reduction in anxiety can lead to improved focus, productivity, creativity and general well being — beneficial outcomes for anyone living with ADHD.
4. Better Sleep Quality
Sleep disturbances are common among those diagnosed with ADHD due partly to racing thoughts or difficulty winding down at night after a busy day filled with distractions or overstimulation from various sources (e.g., screens). Regularly practising meditation before bedtime has been linked to improved sleep quality as it helps calm the mind while promoting relaxation throughout the body.
So if you have ADHD and find it hard to wind down at the end of the day, why not try one of the sleep meditations on the free meditation app, The Happy Habit.
5. More self-compassion
As we have already discussed, living with ADHD and having trouble completing tasks, regulating our emotions and staying focused (on things that often don’t interest us) can lead to feelings of worthlessness, self-doubt and insecurity. We can feel like we aren’t good enough, not clever, motivated or organised enough. With ADHD meditation techniques we can learn to cultivate self compassion, understanding and self-confidence.
How To Get Started With Meditation
If you are keen to try free guided meditations to help with your ADHD, download the free meditation app The Happy Habit app and try one of the many guided meditations designed especially for neurodivergent people. The meditations are short, fun and engaging. You’ll be entertained and also feel more relaxed, at ease, creative and confident.
Whilst everyone’s journey towards diagnosis of ADHD and management will be different, we can all benefit from practicing mindfulness as a way to improve our attention span, slow down the racing mind, regulate our emotions and be more kind towards ourselves. So why not give it a try? You might discover a new sense of clarity and confidence.
