More than Meditation: Mindfulness as a Tool for Adults with ADHD to Live Intentional, Fulfilling Lives

Whether you were diagnosed in childhood or self-diagnosed more recently, as an adult with ADHD, you are likely familiar with the apps, lengthy books, social media accounts, life hacks, and well meaning advice from friends/family/coworkers on how to organize your house, stay on task, quit procrastinating, stop scrolling, maintain a schedule… and the list goes on.

While these resources may be helpful, more often than not, they can add to the already long list of overwhelming mental demands that leave you feeling stuck and disappointed. I want to emphasize that it is not a personal failure if you have not used that new organizational app, finished that self-help book, or replicated the schedule of your co-worker who seems to have it all together. At the core of an ADHD diagnosis lies difficulty with (A) attention and (B) executive functioning (i.e. cognitive functions like planning, organizing, problem solving, memory, and self-control) (APA, 2013). Both these cognitive domains (attention and executive function) are needed to implement strategies and reach our goals. A more helpful approach would therefore address difficulties with attentional regulation and executive functioning, thereby enabling you to change the way you function and feel.

And for this the research points to Mindfulness!

Evidence-based research suggests, mindfulness interventions may be particularly helpful in regulating attentional processes and executive functions, two core symptom clusters of ADHD (Bachmann et al., 2017; Poissant et al., 2020).

And no, you do not need to meditate to practice mindfulness!

Keep reading to learn what mindfulness is and is not and how it may help you navigate daily challenges, live intentionally, and thrive. 

What is mindfulness?

Mindfulness is the practice of being attentive to and accepting of experiences in the present moment. Traditionally, we may think of mindfulness as silent meditation; however, this is just one way in which we may practice mindful awareness. Mindfulness may also be practiced and trained throughout our daily activities by repeatedly and intentionally noticing moment to moment sensory input (what we see, hear, taste, smell, touch) and/or noticing internal processes (thoughts, emotions, sensory reactions). This means that you do not need to add another task to your list of things to do! You can practice mindfulness within your everyday life. 

Examples of mindfulness practice in daily life:

• Bringing your attention to the taste and smell of your toothpaste when you brush your teeth in the morning.

• Leaving out your headphones on your commute to work so you can shift your attention to the sounds of your surroundings.

• Taking one deep breath every time your phone rings or beeps with a notification.

• Listening to someone speak and holding your response until they have finished speaking.

• “Single tasking” or focusing on one thing at a time like watching a movie without scrolling on your phone.

• Silently labeling passing thoughts throughout your day, for e.g.“there is a worrying thought, there is a planning thought…”

• Noticing the feeling of warmth in your palms while holding your coffee cup.

But how will mindfulness help someone with ADHD? 

Below are some of the core ways in which mindfulness may help someone with ADHD improve function and wellbeing (from Zylowska & Mitchell, 2020): 

• Improved attention regulation: improved attention stability and flexibility, as well as improved control of mind wandering

• Improved emotional regulation: improved emotional awareness, reappraisal of negative emotions, willingness to experience and be affected by previously avoided emotions, decreased inner reactivity and emotional impulsivity in the context of strong emotions

• A more dynamic perception of self: expanded knowledge of one’s brain functions, ADHD patterns, and internal resources leads to detachment from a fixed sense of self and increased self- understanding

• Increased self-compassion: development of a more supportive, compassionate relationship with oneself, which reduces feelings of shame and self-judgment frequently found in ADHD. This improves feelings of self-acceptance 

• Leads to new responses, choices and behaviours: increased mental awareness of distractibility can invite more frequent self-directed correction of attention. This creates new opportunities to notice and make intentional choices 

Mindfulness may lead to the above benefits by promoting neuroplastic changes in the brain that enhance self-regulation (Hozel et al., 2011; Tang et al., 2015). And this is why mindfulness-based interventions may be especially helpful for adults with ADHD: because difficulty with attentional regulation and emotional regulation are the primary symptoms underlying impairments in function. 

Mindfulness and Lasting Change 

Neuroplasticity is the brain’s capacity to change and adapt as a result of repeated experiences. 

This means that overtime it becomes easier and requires less effort to practice mindfulness. And this is where the real change starts to happen. When you begin to practice mindful awareness, you begin to strengthen the connections in the brain for executive function including attention and regulation of emotions, allowing for more intention and flexibility in how you respond, think, and act. 

This quote from Victor Frankl so beautifully articulates the capacity for self-regulation built by mindfulness:

“Between stimulus and response, there is a space. In that space lies our freedom and our power to choose our response. In our response lies our growth and our happiness.”

—Victor Frankl, Man’s Search for Meaning

Mindfulness for Adults with ADHD: A Guided Program

In light of all the promising effects of mindfulness for adults with ADHD, Davis Occupational Therapy is proud to offer for the third year in a row an Adult Mindfulness Program for Adults with ADHD.

Unlike other mindfulness programs, this one is specifically designed to be ADHD-friendly, addressing the unique challenges adults with ADHD face. It helps them cope with daily struggles, improve well-being, and live more intentionally, ultimately empowering them to achieve their personal goals. The group aspect of this program also provides the opportunity for peer support, shared experiences, and meaningful connections.  

The program starts February 22nd, 2025. Don’t wait—spots are limited, and we’d love to have you with us on this transformative journey. Register today and start making meaningful strides toward managing your ADHD with mindfulness.

Understanding Initiation Challenges in ADHD

How to stop “procrastivity” and get things done!

Many of my ADHD clients share that there are certain tasks they struggle to get going on at home, school or work. They either avoid the task altogether or muddle through it making mistakes along the way. 

When I start working with a client, I have them identify tasks that are easy to check off their daily list. Within these achievements, there are usually clues that can help with those less engaging tasks. 

What is Initiation?

Initiation refers to our ability to begin a task or activity. In individuals with ADHD, it can be difficult to find the motivation and harness the energy to get going on a task. Initiation is a critical part of executive function. It is necessary to complete tasks. 

The Science Behind Initiation Difficulties

Dopamine is a chemical in the brain that helps to regulate pleasure and attention. It can be lower in people with ADHD. Dopamine levels affect motivation and task initiation.

Procrastivity

"Procrastivity" is when we procrastinate boring tasks by using our activity levels to engage in more interesting tasks. When you know you need to file your income taxes but you are feeling the energy to purge your closet instead. You are productive…but for the things that are less important.

Strategies for Overcoming Initiation Challenges

• Start Small: Pick 3 goals each day. Break big tasks into smaller tasks.

• Use Timers: When creating your “to do” list for the day, add the time it will take to complete each goal. 

• Create Routines: Establishing regular schedules to build consistency. For example, create your daily “To Do” list in the morning while eating your breakfast. 

• Visual Aids: My biggest piece of advice to my clients is to step back from technology and go old school. Get yourself a wall calendar, notebook or weekly organizer. Top it off with some colourful pens, highlighters and stickers. Make it fun!

• Accountability Partners: Finding support through friends or family. At Davis OT we offer “Body Doubling” sessions so you can boost your productivity. Our OTA, Sophie will point you in the right direction and keep you on track!

• Find an OT: Occupational Therapists work with individuals to improve participation in their daily activites. OTs also are great at sparking engagement. This is especially useful for those with ADHD. 

It’s important to understand the significance of initiation challenges in ADHD. It’s also important to share this information with your family and friends. This can lessen your own feelings of frustration, anxiety, self-worth and lost control. 

Explore some of the strategies mentioned and share your experiences in the comments! You are unique and it's important to find the best fit. Seek support from an OT if you’re feeling overwhelmed.

How do I know if I have ADHD?

How is ADHD diagnosed in adults?

The pandemic threw many of us into a tailspin. It was hard managing all the things that suddenly changed. The routine was no longer as you knew it. It became more difficult to manage all the roles that you were responsible for.

We have emerged from the pandemic yet many of us are still feeling unbalanced. You may have started to hear more and more about adult ADHD. Your social media feed is filled with all things related to ADHD. There is A LOT of misinformation and it can be overwhelming. I’m going to share some facts from credible sources. 

A thorough assessment and diagnosis of ADHD should include the following:

• A complete physical history as there are many disorders that mimic the symptoms of ADHD. 

• A personal and family history of mental health disorders. Many mental health conditions can mimic ADHD including anxiety disorders, mood disorders, substance abuse issues and personality disorders.

• A personal and family history of cardiac issues.

• A review of childhood symptoms. For a diagnosis to occur, symptoms must have been present by the age of 12. If possible, a review of old report cards or a discussion with parents can be helpful.

• Rating scales of symptoms completed by the assessed adult and a significant other. Those with ADHD are not always best at recognizing where they have difficulties.

• Vision and hearing tests. 

Who can assess & diagnose ADHD?

The following health professionals can assess and diagnose ADHD in Canada:

• General Physician (GP or Family Physician)

• Pediatrician

• Psychiatrist

• Neurologist

The practitioner you choose to conduct the assessment must be knowledgeable about ADHD.

Is there a cost for an ADHD Assessment?

The assessment of ADHD is usually covered by provincial health care plans. Always ask if there are any extra fees.

A psychologist can also assess for ADHD. Psychologists are not covered by provincial health plans. You can use extended health benefits to cover a part of the cost. Psychologists also cannot prescribe medication as a treatment option.

How does ADHD affect adults?

Many adults with ADHD underestimate the impact of ADHD symptoms. They have learned to live with ADHD by choosing lifestyles that limit symptoms. This makes diagnosis difficult.

In adults with untreated ADHD, symptoms of inattention, impulsiveness, and hyperactivity can:

• impair school and work performance

• damage self-esteem

• interfere with relationships

• reduce the chance of success and satisfaction in many areas of life

The role of OT in ADHD

ADHD is a very treatable disorder. Occupational Therapists can help individuals with ADHD by:

• Assessing the unique sensory needs of the client

• Highlighting the relationship between mood, performance and sensory stimuli

• Organizing their physical environment to better meet their habits & routines

• Optimizing time management

• Enhancing social awareness and interactions

• Developing stress management techniques

• Tailoring a job to your strengths

• Identifying and advocating for workplace/school accommodations

Mindfulness, Nature & ADHD

Mindfulness-based practices in nature can strengthen attention and emotional regulation. This strategy can also improve executive functioning and well-being in adults with ADHD.

Our 5-week Mindfulness in Nature Group begins on May 2, 2024. A Registered Social Worker and Occupational Therapist will lead this group. This group is an opportunity to connect with other adults with ADHD. You will also improve your knowledge and understanding of ADHD. We will help you establish new mindfulness practices to strengthen your mind! 

3 Reasons why you should see an OT for an Ergonomic Assessment

Individual seated at desk hunched over while working on a laptop

Occupational Therapists & Ergonomic Assessments

What is Ergonomics?

You arrive at the office bright eyed and bushy tailed, ready to conquer the world. By about 11 am you are starting to fidget and a hotness is pulsing in your lower back. At 2pm you can’t sit in the chair anymore. You start to find reasons to walk about, chat and get a coffee. Yes, it may be the sugary donut that you had for lunch OR it could be the workstation that hasn’t been set up to fit your body. 

Ergonomics focuses on designing and arranging objects so that people interact more efficiently and safely with the objects.

Reason 1: You’re working from home on a laptop

Post pandemic hybrid work continues to hold in popularity. At the end of 2023, 12% of employees were splitting their days between the office and home, compared to 4% in January 2022. 

If you are a hybrid employee, I am almost certain that you were given little or no guidance on how to set up your home office. I’ll even go further to say that it’s likely that you’re working primarily from a laptop in your home office. 

Studies have shown that using a laptop increases:

• upper back strain

• neck strain

• shoulder strain

• eye strain

• work errors

• and limits productivity because you’re not in the best ergonomic position. 

Reason 2: You don’t know how to adjust your office chair

Office chairs are fairly standard in the workplace. As a new hire you are assigned a workstation your first day with a chair or you are part of this “hoteling” set up where you never know which chair you will be sitting in from day to day. What a nightmare!

“Show me what your chair does?”

This is the first question that I ask my clients when I’m conducting an ergonomic assessment. We begin by flipping the chair over and checking out the adjustability. If it’s an “ergonomic chair” it should have adjustability and form to your body. This is usually not the case, especially for very short or very tall people. Ergonomic chairs are designed to meet the needs of 90% of the population which means that 10% of people have a chair that will not fit their shape. 

open office setting with a row of standard workstations

Reason 3: You’re finishing off your workday in pain

Proactively we should all have our workstation assessed and adjusted to our unique shapes, BEFORE an injury happens. I am certain that there are some of you already experiencing aching and fatigue when at work. You return home at the end of the day, rest and feel better, only to repeat the cycle the next day. I would classify you in the “early stage: of a repetitive strain injury”.  Making some changes to your workstation will end the cycle.

The science behind this type of injury is that you are being forced to hold a certain posture. Then your muscles get tired. Tired muscles means blood flow is reduced and the muscle gets weak. Injuries result from weak muscles. 

How soon can I book an Ergonomic Assessment?

There are many reasons to schedule an ergonomic assessment. I’ve highlighted 3 issues that I most commonly see. 

It’s a new year and it’s time to improve your workplace well-being. 

Occupational Therapy is covered by most employee health benefit programs. Check with your insurance provider and determine the annual amount of money that you have access to each year for OT. 

Speak to your manager about whether Ergonomic Assessments are available within the organization. Some larger companies have a professional on staff that can do these assessments. 

If you would like to find out more about what is involved in an Ergonomic Assessment at Davis OT please head to this page on the website!