Meditation and ADHD: Why It’s Worth Trying

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Meditation and ADHD: Why It’s Worth Trying

If you aren’t meditating, you’re not serious about managing your ADHD.

Hear me out. Meditation is free. It requires no equipment, no training, no travel, and no insurance. All you need is three minutes and a little will power. Meditation and ADHD work well together. Find out why!

Is a Few Minutes a Day Such a Big Ask?

I know the drill. You get up in the morning in a bad mood already. Your spouse, your pets, your kids are all clamoring for your attention. You need to finish all of these chores you let slide from last night and make all sorts of preparations for the day ahead. Life is chaotic. I know. But challenge yourself to spare three minutes. It might be the smartest thing you ever do. Because the improvements you’ll get in your mood, your clarity of mind, your focus and your energy level will definitely be worth the investment.

Meditation and ADHD: An Overlooked Treatment

It costs $0. It takes less time than stopping at the drive-thru for breakfast or folding the laundry. It’s a basic habit that’s easy to learn. Why isn’t everyone doing it?

The reason may be you know about the facts of meditation, but nobody has told you about the feeling yet. It’s called the “flow” or the “zone.” It’s a warm, almost dreamy state of simply being still. It is the perfect sensation for the rapid-fire ADHD brain. When your active mind reaches the flow, your spirit breathes a sigh of relief. Your mind says, “Oh, this is how it’s meant to be.” So often ADHD minds feel restricted. The thoughts are too big, they move too fast, and they feel too colorful. But in the zone, there are no boundaries or limitations. Even after you come back from the flow, a feeling lingers for hours of being in control, optimistic, happier, less restless, and not as impulsive.

Adopting a Mediation and ADHD Mindset

Are you convinced yet? Or at least curious? Anyone reading this, informing themselves about how to lead a satisfying life with ADHD, deserves to experience that sense of relaxation. Please, consider adopting a practice of your own. Here’s how to adopt a meditation and ADHD mindset:

  • In the morning, set aside time for a daily meditation. It’s best to use the same time every day.
  • Pick a spot with minimal noise and disturbances. Eliminate as many distractions as you can: phones, TV, anything with a ringer or alert that might interrupt you. You might want to keep a clock nearby at first, to force yourself to commit to a full three minutes, but make sure it doesn’t have a distracting tick-tock.
  • Sit in a comfy chair, or on a pillow on the ground, or just directly on the ground.
  • If you want, get a cup of tea or burn a candle for a sweet scent.
  • Have something beautiful to look at, like the view out of your window, and begin to gaze at it. Most people meditate with their eyes partially open, but do what feels natural for you.
  • Focus on your breaths, making them even and deep.
  • Thoughts will pop into your mind, maybe even trying to nag at you until you get up and start moving again. Let them wash away, come and go. You have made a bigger commitment. Everything can wait for these three minutes.
  • This next step is the one without directions. A moment comes when your mind is simply quiet. You might not even realize you’ve achieved it until it’s already gone.
  • When your mind stirs and you feel ready to finish, simply get up. (But if it has been less than three minutes, stay there and see it through!)
  • Repeat the next day. Stay in the flow for as long as it lasts. Naturally, the duration will get longer the more you practice. Eventually aim for 30 minutes of meditation, or if you’re an overachiever, 30 minutes when you wake up and 30 minutes before bed.

Personal Support on Your Journey

I’m so serious about everyone making this part of daily life I’m offering my personal support to anyone reading this who commits to meditation. Tell me how you’re doing, even on a daily basis, on Twitter or Facebook. You can even email me at for personal tips.

The time for excuses is over. This tool is essential for anyone with ADHD, no ands, ifs or buts. It is a manageable commitment, for a short amount of time, totally free. Once you experience it for yourself, you’ll wonder why you waited so long. Start today with meditation and ADHD. It could change your life.

By | 2018-04-29T16:20:40+00:00 April 27th, 2018|Self-Image, Treatment|3 Comments

About the Author:

As founder and president of ADHD FREE, Carol has proven to be one of the foremost thought leaders on the subject of ADHD and other innovative brain types. Her decades of hands-on experience with ADHD as well as her cutting-edge research provide valuable tools and success strategies for children, teenagers, college students, adults, executives and couples that Carol coaches, trains and consults with. Every day Carol provides her clients with the tools they need to lead orderly, happy lives in the classroom, office and home. After working with Carol, you will know your unique gifts, be able to express your true talents, and successfully achieve a more stress free and fulfilling life.


  1. Carrie Silverberg February 23, 2014 at 8:14 pm - Reply

    Hi Carol,
    Thank you for this post! It is so common to hear things like: ‘you want me to meditate; do you remember I have ADHD? My brain doesn’t stop….. Ever!’ With encouragement, those same clients eventually do try it and after practice are hooked because they like how grounded they feel afterwards. They also report being better able to control their impulses.
    I suggest mindfulness and meditation to clients of all ages. With young kids we do an exercise where they put a hand on their tummy and focus in the movement as the breath goes in and out. We start with as little as 30 seconds and slowly increase the time. Parents are amazed at how well this works to help their child feel calmer.
    A great book for reference is The Mindfulness Prescription for Adult ADHD by Lidia Zylowska.
    I agree whole heartedly, with nothing to lose as there are no costs, travel and only a small time of time required. It is a great tool for anyone who feels the pressure of day to day living, but for someone with ADHD it can make a huge difference in their lives and their ability to function at their maximum potential.
    Carrie Silverberg BA(Psyc), RECE
    ADHD Consultant and Coach

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