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.