mindfulness for ADHD

[Lilwonder]

Anyone tried mindfulness/meditation for your ADHD? If so, what are your thoughts?

[Cat00]

In my 20s and 30s I had a series of nervous breakdowns, culminating in a colossal one that lasted for a year and half and got me down to 34 kg in weight. I hadn't been diagnosed with ADHD then. They came because I have many chronic pain disorders and I don't sleep. I became terrified of my own body and what it might put me through next, every couple of years I'd develope another incurable pain condition and I just couldn't cope with normal life aswell anymore.

There was no available treatment the only option was self help and that came in form of mindfulness and meditation. I did it everyday, however badly. Because I was in a state of constant panic the mindfulness helped more than than the meditation I think, although I did a couple hours a day regardless.

I did gradually get better and was able to start building back my life. Trouble is I don't really know if it was the mindfulness or just time that made me better. I have to say I hated doing it, I was just sufficiently desperate, I stopped as soon as I could.

I think ADHD and meditation/mindfulness are particularly ill-suited but obviously I didn't know I had it at the time. Since then I have come to the conclusion that the best meditations for ADHDers, or me really, are moving meditations. So I swim and I do my kung fu forms with thought.

I used to go to the Buddhist centre twice a week and the general consensus was women preferred more active meditations or 'wisdoms' and that men preferred sitting meditations. Who knows really, you have to discover what works for you personally.

Sorry that was accidentally long 😅

[BLC89]

Hello Lilwonder,Mindfulness and meditation have been found to have profound positive impacts on ADHD, focus and general mental health.

The trick is finding a style that works for you and fits with your life style so it's as easy as possible to stick with it.

Meditation works your focus muscle and no matter how you do it you are strengthening those muscles. Every time you bring your focus back to your focal point - breath, steps, slow movements - your focus muscles are being flexed and getting stronger. And when you can sustain focus you are building endurance.

In my personal experience meditation helps create space between me and my thoughts. I'm not anxious I'm feeling anxious. Minor tweak to the language huge tweak to meaning.

I highly recommend putting a note on your calendar for 3 months in the future explaining what you may be struggling with right now. When you read that note, it reminds you how far you've come.

Meditation and mindfulness take time and changes are subtle. Over time there are big changes but because it's gradual you need to purposely and mindfully😉 take a look back to see how far you've come.

Have fun with it, try different styles, see what feels best.

BLC89

Full disclosure: I am an ADHD Parent Coach. I have been married to ADHD for nearly 30 years and raised two kids who have ADHD. Learn more at bluelakecoaching.com

[Lilwonder in reply to BLC89]

Ok, thanks for this. In truth I have tried meditation in the past and have found it to be very triggering, especially if I use a guided meditation. Any ideas on why?

I will continue to “practise” with very short and focus oriented meditations (there is one recommended by Andrew Huberman that takes about 3-4 mins) and also movement meditation while walking. Swimming is great too, but I live very far from a pool so like you say, it is much more difficult to do regularly. With your encouragement I’ll keep going with these efforts.

[BLC89 in reply to Lilwonder]

Sometimes when sitting still is uncomfortable it means there is something you don't want to think about and you're afraid it will pop up when your mind is quiet or there is unproccesed trauma.Having guided meditation trigger could be related to feeling like you are being told what to do. ADHDers have a TON of resistance to being told what to do. I think it comes from school/life messages - just try harder, you would if you really wanted to, your not living up to your potential. All those messages imply someone knows better than you what you are feeling or thinking or how hard you are trying. It discounts your self-knowledge. So when being guided thru meditation all you hear is "let me tell you how to do this correctly."

That's my guess as a place to start. Try a short guided meditation with the goal of paying attention to what comes up, what are you making it mean?

I hope that makes sense and at least gives you a place to start.

BLC89

[Lilwonder in reply to BLC89]

Ok! Yes. Excellent. Many thanks. Your theory sounds indeed like it could be plausible.

[HotMess2023]

I find it to be essentially impossible because my mind is all over the place. It's like: "eat vegetables, they're good for you" but I don't even have the ability to chew.

BLC89's suggestions look reasonable though. I hope you will post back with how it goes for you.

[Mamamichl]

I do mindfulness a lot. It’s a lot of practice not to judge yourself when your mind wanders. There are mindfulness activities that are called “walking meditations” that help sometimes. Technically cooking or doing a craft is mindfulness if you focus on what you feel and how to make it.

[4evrDanzr]

Hi Lilwonder, I've tried various types of meditation throughout my life and have found that two ways work best for me. Long walks through the woods or a quiet park or beach-- anywhere in nature where you can be alone safely. I let my senses have a field day--noticing the scent, the touch of the air on my body, the sounds, and all of the colors and shapes around me. Paying attention to the senses helps me to let go of the "noise" in my head for a little while.

I have also found that doing lovingkindness meditations work for me. In the past, I was so self-critical that I would sit there and berate my self for doing the meditation "wrong". I recommend reading or listening to Sharon Salzberg. Her book on Loving-Kindness is wonderful! I recently purchased her new book: Real Happiness: A 28 Day Program to Realize the Power of Meditation. I just pick out certain sections to read because my ADHD brain does not want to follow any program!

I hope this helps.

[Lilwonder in reply to 4evrDanzr]

Thanks for these suggestions!

[Steph99 in reply to 4evrDanzr]

You mentioned that it’s difficult to follow a program so you pulled from the sections that worked for you. I have read a lot of articles and books on Buddhism and mindfulness. The practice of mindfulness meditation is exactly what you shared. Not judging the process —just noticing. Then and only then can we begin an actual practice that we can call our own. I have difficulty seeing myself fit into programs and systems. I do think it is the ADHD brain that causes the difficulties of having only 1 puzzle piece or 1 puzzle. I view difficulties of ADHD as a social dilemma. It is a world communicating to us to think, see, act, and work a different way to fit. It makes finding a vocation and maintaining vocational fit difficult for ADHD.

[lofi_cat]

I did transcendental meditation for a year or so, and it was a really interesting experience. Full disclosure, my ADHD wasn't diagnosed back then, so I guess I wasn't specifically using it to help with that. The problem I ran into, which now makes sense in light of my diagnosis, was that it takes a lot of discipline to meditate regularly and sit quietly for 20 minutes, and I couldn't keep myself interested enough to keep the habit. But I still love other forms of meditation. In particular, I like guided meditations and Youtube videos that use sounds like bells or singing bowls. I find them both stimulating and calming.

[Steph99]

I have practiced mindfulness meditation since a teenager. Mindfulness meditation benefits anyone who starts a practice. It may be more difficult for an ADHD person to start and stick with a practice. It can’t be used in place of medicine and therapy treatment but enhances and expands freedoms that an ADHD person may not otherwise enjoy as others do and can like attention, concentration, information processing, and emotion regulation processes.