How to Meditate When You Can't Sit Still: Mindfulness Meditation for ADHD

Have you ever sat cross-legged, trying to meditate, only to feel your leg bob uncontrollably? Visual distractions are everywhere, and you quickly lose focus. Or you've attempted to quiet your mind, but within seconds, you're bombarded with intrusive thoughts and random memories such that meditation practice becomes frustrating.

If this sounds familiar, you're not alone. Many people, especially individuals with Attention Deficit Hyperactivity Disorder (ADHD), find the prospect of mindfulness meditation daunting due to the difficulty of sitting still for an extended period.

Despite these challenges, exploring mindfulness meditation training can be a powerful tool for relieving ADHD symptoms. This age-old practice improves mental health, reduces stress and depressive symptoms, enhances focus, and helps with impulse control, amongst other benefits.

However, there's a common misconception that meditation training requires complete stillness, which can be discouraging for those who struggle with restlessness.

The good news is that you don't have to force yourself into an uncomfortable position to practice meditation training. This article will provide mindfulness meditation techniques and practical tips for daily routine, even if you have ADHD and find it challenging to sit still.

Pssst... We're going to let you in on a secret.

You don't have to sit quietly in the lotus position to meditate effectively; you don't even have to stop moving or have silence!

And if your ADHD brain wants to get right to the techniques and tips, it's okay to scroll down past the benefits.  We promise not to tell anyone. 

Benefits of Meditation and ADHD: Why Is Meditating Good for ADHD?

Meditation offers numerous benefits for adults managing ADHD, making it a valuable addition to one’s mental health journey. Current empirical support shows that meditation can significantly improve adult ADHD symptoms by targeting several core challenges associated with the condition.

ADHD Meditation Enhances Focus and Attention

One of the main benefits of meditation is its ability to enhance sustained attention. Many adults with ADHD experience a wandering mind, making it hard to stay focused on tasks. Meditation helps train the brain to maintain focus and reduce trouble concentrating. A study published in the Journal of Attention Disorders found that mindfulness meditation significantly improved attention and executive function in participants, resulting in noticeable improvements in daily life (PubMed).

ADHD Meditation Improves Impulse Control

Impulse control is another critical area where meditation is beneficial. Adults with ADHD often struggle with impulsivity, affecting various life aspects such as work and relationships. Meditation promotes self-monitoring and awareness, allowing individuals to pause before acting impulsively. This increased self-regulation leads to better decision-making and more stable emotional responses.

ADHD Meditation Helps with Emotional Regulation

Emotion dysregulation is common among adults with ADHD. Meditation helps by improving emotional stability through mindfulness and present-moment awareness. This practice enables individuals to recognize and manage their emotions more effectively, resulting in a calmer and more balanced emotional state. Research from the Journal of Clinical Psychology indicates that mindfulness meditation can reduce symptoms of anxiety and depression, contributing to better overall mental health.

ADHD Meditation Offers Physical Health Benefits 

Meditation also positively impacts physical health, which is often linked to mental well-being. Regular meditation practice has been shown to lower stress levels, reduce blood pressure, and improve sleep quality. These physical health improvements create a more conducive environment for managing ADHD symptoms, leading to a more balanced and focused mind.

In summary, incorporating meditation into the daily routine of someone with adult ADHD can lead to significant improvements in attention, impulse control, and emotional regulation. By addressing these core areas, meditation supports a more balanced and focused mind, enhancing overall quality of life. The current empirical support for meditation underscores its potential as a powerful tool in the mental health journey of those with adult ADHD.

Now that we have a general idea of the many benefits of meditation training for adult ADHD, it's time to address the elephant in the room (or should we say "squirrel"?) — dealing with the fact that many people with ADHD have trouble focusing, calming their mind, and sitting still long enough to reap the benefits.

Meditation for ADHD: Why Can't You Just Sit Still?

Sitting still to meditate can feel extremely difficult if you have ADHD or a naturally restless, easily distracted mind. There are genuine neurological and psychological reasons why traditional mindfulness meditation practices clash directly with your energetic brain.

Learning how to meditate with ADD or ADHD requires some adjustments to enjoy the full mental health benefits.

For individuals with ADHD symptoms, one of the core challenges is the impairment of executive functioning skills. This includes your ability to self-regulate emotions and behaviors and sustain focus. You may experience frequent, overwhelming bursts of restlessness and impulsivity that make staying physically still quite distressing.

Particularly if you have the hyperactive-impulsive type of ADHD, the act of remaining motionless can cause anguish. Your body is hardwired to need constant movement and stimulation. Asking you to sit without fidgeting feels like torturing an energetic child by demanding they hold perfectly still. This makes mindfulness meditation training via typical seated practices challenging.

Even for those without an ADHD diagnosis, an innately restless mindset or tendency towards boredom can severely impair your ability to meditate effectively. Particularly, ISTPs and ENFPs may have difficulty sitting still as they get bored quickly. They may also find their thoughts bouncing rapidly between to-do lists, worries, observations, and completely random thoughts and memories every few seconds. 

Quieting the dizzying inner chatter feels nearly impossible.

For both psychological conditions like Attention Deficit Hyperactivity Disorder and general personality-based restlessness, mindfulness meditation requires fighting against your neurological programming. Your energetic brain is designed to constantly crave stimulation from old or newer activities. Staying anchored to the present moment goes against this hardwiring, making how to meditate with ADD an uphill battle using conventional approaches.

The good news is that even if you struggle with physical stillness, mind wandering, and impulsivity, mindfulness-based cognitive therapy is still achievable.  

With some creative adjustments to the typical meditation techniques, you can gain the powerful benefits of mindfulness training without waging war against your lively, energetic psyche.

ADHD Meditation Techniques: How to Meditate If You Can't Sit Still

When it comes to meditating with ADHD, the trick is to choose a mindfulness practice that works for you. Fortunately, there's no one-size-fits-all approach. The key is being open-minded and experimenting until you find a way to practice mindfulness that jives with how your mind works.

The meditation practices that tend to work well for ADHD are those that allow more engagement, sensory focus, and physical movement rather than forcing you to be completely motionless. By providing an "anchor" for your attention in a multi-sensory way, these practices can make mindfulness training feel much more accessible and sustainable despite ADHD symptoms.

A few meditation techniques for ADHD worth trying include:

Body Scan Meditation

This practice involves systematically focusing on each body part, noting the physical sensations. Body scan meditation allows you to anchor your awareness to concrete focus points while allowing for movement and fidgeting as needed.

Grounding Techniques

Like body scans, grounding practices help anchor you to the present moment by tuning into physical sensations. This could involve noticing the feeling of your feet on the floor, objects you're holding, or the sounds around you.

Guided Visualizations

Having someone's voice guide you through immersive visual imagery provides an engaging anchor for your attention. Look for guided meditations that use vivid descriptions of landscapes, colors, etc., to hold focus.

Walking Meditation

Walking meditation is a form of mindfulness that involves focusing on the physical experience of walking, such as the sensation of each step and the rhythm of movement. It is particularly beneficial for people with ADHD because it combines physical activity with mindfulness, helping to reduce restlessness and improve focus.

This practice allows individuals to engage their bodies and minds simultaneously, making it easier to stay present and calm. Walking meditation can be done anywhere, making it a versatile tool for managing ADHD symptoms in various settings. 

Ultimately, meditation for ADHD requires enough engaging stimuli and movement to prevent boredom and restlessness from derailing your practice. Once you find a style that resonates, mindfulness training becomes much more accessible.

7 Practical Meditation Tips for ADHD: Mindfulness Meditation Training

Traditional seated mindfulness meditation can feel restrictive for those with active minds and bodies. However, the essence of mindfulness meditation is about cultivating mindful awareness throughout your daily life. 

For adults with ADHD, mindfulness meditation offers a powerful opportunity to become more aware of thoughts and feelings without judgment, ultimately improving focus and self-control. ADHD adolescents can also benefit from learning how to meditate to manage their symptoms.

Here are seven meditation tips for ADHD to get you going:

1. Start Small

The number one principle for practicing meditation with ADHD or restlessness is starting small and being patient. You may begin with just 3-5 minutes daily. You should resist the urge to judge or harshly critique yourself, as building up the "muscle" for meditation takes time and practice.

In the beginning, even a brief mindfulness meditation of 60 seconds should be celebrated. By starting small and reasonable, it's easier to stick with the habit before ramping up. Adjust your expectations - meditating with ADHD or an energetic mind is more challenging, and that's okay.

2. Use the STOP Mindfulness Technique for ADHD

The STOP method of meditation is a simple yet effective mindfulness technique designed to help individuals manage stress and improve focus, making it particularly beneficial for people with ADHD.

STOP stands for:

1. Stop,
2. Take a breath,
3. Observe, and
4. Proceed.

This method encourages individuals to pause momentarily, take a deep breath, and become aware of their current experience before continuing with their activities. This practice helps in breaking the cycle of impulsivity and mind-wandering often experienced by those with ADHD.

The STOP technique is valuable for individuals with ADHD because it provides a structured way to interrupt automatic reactions and create a moment of mindful awareness. 

This brief pause allows for better self-monitoring and impulse control, which are commonly challenging areas for those with ADHD. By regularly incorporating the STOP technique, individuals can enhance their ability to manage distractions and maintain focus on tasks.

Tips for practicing the STOP method, especially for those who struggle with sitting still or calming their mind, include integrating the technique into daily activities. 

For instance, one can practice STOP during routine moments like waiting in line, walking, or even while transitioning between tasks. Additionally, using physical reminders, such as setting an alarm or placing sticky notes with "STOP" written on them, can help reinforce the habit of pausing and practicing mindfulness throughout the day. These strategies make it easier for individuals with ADHD to incorporate mindfulness into their daily lives without requiring extended periods of stillness.

3. Use Objects to Anchor Attention

Another suggested meditation technique for individuals with ADHD symptoms or general struggles with focus and restlessness is to use an external object to help prevent distractions. By focusing all your senses on a candle flame, raisin, or similar small object, you create an anchor to "pinch" you when your mind wanders.

You may find a small crystal or stone helpful for grounding techniques during distracted moments. Gently trace the lines and ridges with your fingers as a way to pull your focus back to the present. Body scan techniques that tune into physical sensations can also work.

4. Try Mindfulness On-The-Go

Who says you must stay completely immobile to meditate? If sitting still causes too much agitation and restlessness, look into movement-based practices like walking meditation. This mindfulness exercise involves being genuinely present and centered while strolling.

Other options are to meditate while doing chores like washing dishes or folding laundry. The key is fully tuning into the sights, sounds, and physical sensations to keep you anchored in the present moment. This fulfills the intention of mindfulness while fitting into the movement needs of the unfocused, energetic mind.

5. Use Reminders and Apps

You can use a little external support. Setting phone alarms or reminders to "practice mindfulness" a few times daily may help sustain meditation. You can also use mindfulness apps like Insight Timer that provide games, audio guides, and prompts.

When you inevitably miss some sessions, don't beat yourself up. Lapses are part of the process. Simply re-commit to your next scheduled reminder without judgment.

6. Make It a Routine

One of the most critical tips for any new habit, especially for those with ADHD, is to make your meditation practice part of a consistent routine. Pick the same time and place for your mindfulness sessions each day, and tie it to an existing habit or activity.

For example, you might commit to a short breathing meditation immediately after your morning coffee or before bed each night. Or, dedicate a quiet living room corner to your "at home" practice. Associating the habit with environmental cues will help ingrain the routine.

7. Bring Mindfulness into Your Daily Life

Apply mindfulness throughout your day. As in, all day! A dedicated meditation routine is cool. However, you can also apply brief pockets of mindfulness to other daily activities. This reinforces the habit of present-focused attention. For example, practice mindful eating by fully savoring each bite of your meal. Or try mindful parenting by taking pauses to tune into your child's needs during interactions.

^{7 Tricks for ADHD Meditation With a Busy Brain courtesy of ADDitude Magazine}

Yes, You Can Meditate with Attention Deficit Hyperactivity Disorder!

While mindfulness meditation can understandably feel daunting when you have ADHD or a naturally restless personality, it absolutely is possible with the right approach and self-compassion.

Be patient, get creative with techniques, and don't get discouraged. With time, mindfulness can become a powerful tool for improving your focus, present moment awareness, and ability to better sustain attention.  

Want to learn more about mindfulness and meditation training? 

• Does Meditation Work For Everyone? Discover What Type of Mindful Meditation Works Best
• What is Mindfulness Meditation? Beginners Guide on How to Do Mindful Meditation 
• Practicing Mindfulness vs. Meditation Practice: What is the Difference Between Mindfulness and Meditation?
• Mindfulness 101 (free member's series) 
• Mindfulness Meditation Training for Attention-Deficit/Hyperactivity Disorder in Adulthood: Current Empirical Support, Treatment Overview, and Future Directions (PubMed)