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Meditation can be challenging with ADHD
Meditation offers a powerful way to calm racing thoughts, improve focus, and strengthen emotional regulation for individuals with ADHD. While traditional meditation may feel challenging, there are ADHD-friendly approaches that make mindfulness more accessible and engaging
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But it can also be incredibly helpful for managing symptoms
Movement-based meditation, such as yoga or walking meditation, can help restless minds stay engaged while practicing mindfulness. Guided meditations with clear instructions or short '5-Minute Calm' exercises can also provide mental resets during chaotic days.
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Breathing exercises and body scans can further help to center attention and reduce anxiety. By exploring meditation techniques tailored to ADHD minds, individuals can build focus and reduce overwhelm in a way that feels achievable
Check out our meditation resources!
Meditation Infographic
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A quick guide to ADHD-friendly meditation techniques and their benefits for improving focus, reducing stress, and calming the mind
Meditation, Mindfulness & Nervous System Regulation Tips and Tricks:
for ADHD
Place one hand on your chest and the other on your stomach—take deep breaths and feel your breath move through your hands.
Why it helps: This physical grounding technique helps focus your mind and reduce anxiety or agitation.
Deep breathing exercises
Shake It Out
How: Stand up and shake your arms, legs, torso, and head for 1–2 minutes.
Why it Helps: Discharges excess energy, resets the nervous system, and is excellent for restlessness or overwhelm.
How: Inhale deeply, then let out a big sigh while dropping your shoulders. Repeat 3–5 times.
Why it Helps: Releases tension, brings the body into parasympathetic (rest) state, and is a quick nervous system reset.
Try sets of sighing with shoulder drops
How: March in place while touching your right elbow to left knee and vice versa.
Why it Helps: Integrates both brain hemispheres, which improves coordination and focus, especially helpful before schoolwork or tasks.
Cross Lateral Movements
Do box breathing exercises
Inhale for 4 seconds. Hold for 4 seconds. Exhale for 4 seconds
Hold for 4 seconds…then repeat the cycle.
Why it works: it slows the heartrate and has a calming effect that's crucial for ADHD brains, which are often in a heightened state of alertness.
Mindful Coloring
Spend 10–15 minutes coloring in a mandala or simple design.
Why it helps: Mindful activities like coloring help calm the brain and promote a state of relaxation, which is particularly useful for teens with ADHD.
Do Guided Meditations
Use an app like Calm or Headspace for 10-minute guided sessions.
Why it helps: Guided meditation can help ease anxiety and ground your thoughts, making it easier to focus and stay centered throughout the day.
Do Visualization Exercises
Picture your goals in vivid detail for 5 minutes each morning.
Why it helps: Visualization can train your brain to focus on positive outcomes and help with staying organized and on-task.
Listen to music with headphones on. Look for binaural beats in the Alpha-Theta wave frequencies.
Frequency Range: 7.5 – 8 Hz
Why It Helps: This frequency promotes calm focus
and can help bridge the gap between distraction and flow, perfect for ADHD brains that struggle with sustained attention or hyperactivity.