Meditating with ADHD

Attention deficit hyperactivity disorder (ADHD) is a common mental health disorder that affects people of all ages. It can cause difficulty in focusing and managing emotions, as well as other symptoms such as hyperactivity and impulsivity.

While medication can help manage some of the symptoms of ADHD, many people have found that practicing mindfulness and meditation can also be beneficial. Research has shown that mindfulness-based interventions can help reduce the symptoms of ADHD, improve focus, and even reduce stress.

In this article, we’ll discuss some of the benefits that mindfulness and meditation can have for people with ADHD and how to get started. We also include a dedicated section for those who want to help ADHD sufferers in their family or circle of friends.

An Overview of ADHD

ADHD: The Basics

Childhood is a time of exploration and discovery, but for some children, it can also be a time of frustration. 9.8% of children in the United States aged 3-17 are estimated to be living with ADHD, and it can be a source of anxiety for both the child and parents.

In children, ADHD often presents itself as difficulty focusing, restlessness, and difficulty following directions or staying organized. Younger kids may exhibit hyperactive behavior, while older kids may seem overly emotional or have difficulty controlling their impulses.

ADHD often continues into adulthood, regardless of whether it was diagnosed in childhood. Adults may find themselves feeling disorganized, having difficulty staying focused on tasks, and feeling easily overwhelmed by life. Around 2.8% of adults worldwide have been diagnosed with ADHD, and this number is likely even higher due to a lack of diagnosis. Below, we share a list of the core symptoms of ADHD, which serve as the basis for diagnosis.

Core symptoms of ADHD:

• Difficulty paying attention to tasks or activities
• Impulsivity and difficulty controlling behavior
• Hyperactivity, especially in children
• Difficulty organizing tasks or activities and staying on track
• Fidgeting or restlessness
• Easily distracted
• Difficulty finishing tasks or activities
• Forgetfulness in daily activities
• Feeling overwhelmed by life
• Low self-esteem and feelings of inadequacy
• Emotion dysregulation or mood swings

Self-Diagnosing ADHD

If you’re reading this because you are curious if you have ADHD, it’s not possible to self-diagnose ADHD. It is important to speak with a medical professional if you are concerned that you may have ADHD.

A doctor can assess your symptoms and make a diagnosis if they are present. If you’re still unsure, there are tests and questionnaires available to help you determine whether or not you should speak with a medical professional.

Common Treatments for ADHD: Their Pros and Cons

It’s important to note that the best treatment for ADHD is an individualized approach tailored to each person’s needs. That said, some common treatments for ADHD include:

Medication

Stimulants, like Ritalin and Adderall, are commonly prescribed to treat ADHD in both children and adults.

• Benefits of medication include improved focus and reduced hyperactivity, however there can be some side effects such as decreased appetite, difficulty sleeping, and headaches.
• Additionally, as with any medication, there’s always the possibility of addiction or misuse. If a person stops taking these medications, there’s a risk of their symptoms returning.

Counseling and Therapy

Counseling and therapy can be an effective treatment for ADHD, as it can help a person learn strategies for managing their symptoms.

• Many therapists are trained in cognitive-behavioral therapy, which can be very helpful in managing symptoms.
• However, sessions can be expensive and time-consuming, which may not be an option for everyone. Patients also often have to look for a therapist that they feel comfortable with and trust before any real progress can be made.

Lifestyle Changes

Making lifestyle changes can help someone manage their ADHD symptoms.

• These include getting regular physical activity, eating a balanced diet, and getting enough sleep.
• Additionally, engaging in activities such as yoga, mindfulness meditation, and journaling can help increase focus and reduce stress. We’ll take a closer look at these lifestyle changes below, with an emphasis on meditation.

Intro to Meditation and Mindfulness for ADHD

For many, mindfulness and meditation can be a great complement to other treatments, such as medication and counseling. It can be a powerful tool for managing symptoms of ADHD such as disorganization, impulsivity, and hyperactivity.

Meditation and Mental Wellness: A Long History

Mindfulness and meditation have been practiced for centuries. From Eastern religions such as Buddhism and Hinduism to more contemporary practices, meditation has been used for its healing benefits.

• In India, meditation was a practice used to gain clarity and inner peace in the face of life’s challenges.
• In other cultures, meditation has been used to ease physical ailments as well as spiritual ones.
• Over the last few decades, mindfulness-based interventions have gained popularity in the western world. These interventions are now widely accepted as being helpful in reducing stress, improving focus, and creating a sense of calm.

Science and Mindfulness: A Balanced Mix of Evidence

Research has shown that ADHD affects the brain’s executive functioning. The brain looks different for those with ADHD, and a study shows that the caudate nucleus, putamen, nucleus accumbens, amygdala, and hippocampus of those with ADHD were smaller than those without the condition.

• These regions are responsible for many functions, such as decision-making, regulating emotions, and memory.
• This structural difference suggests that ADHD has several behavioral and cognitive impacts on an individual, and thus, mindfulness practices may be a viable solution to help individuals with ADHD cope with their condition.
• It’s thought that mindfulness practice can help rewire the brain and create new pathways for thinking and reacting. For example, mindfulness-based stress reduction (MBSR) has been shown to help those with ADHD better manage their symptoms, as well as improve their academic performance.
• Additionally, meditation can also be a great way to practice self-care. It’s an opportunity to slow down and focus on being present in the moment, something that can be challenging for those with ADHD.

Meditation for Kids with ADHD

You may be wondering whether meditation is something that can be helpful for kids with ADHD. The answer is yes! Mindfulness-based interventions have been found to improve the focus and attention of children with ADHD.

For instance, one study found that kids who participated in mindfulness training had improved performance on tasks measuring sustained attention and working memory. This shows that mindfulness can be an effective tool for helping children with ADHD manage their symptoms.

Getting Started With Meditation for ADHD

If you or your loved one has ADHD and want to try meditation, there are many resources to help you get started. Below, we discuss a step-by-step process to help ease individuals with ADHD into their own meditation practice and reap the benefits.

Things to Consider Before Doing Meditation

While meditation is a great practice for managing ADHD symptoms, it’s important to note that it shouldn’t replace any other treatments or therapies. It should be used as a way to supplement other treatments and work together for the overall betterment of one’s mental health.

Additionally, it’s important to be aware that some people with ADHD may find meditation challenging, so it’s best to start small and gradually increase the length and intensity of their practice.

Steps to Take Before Doing Meditation

• Understand what meditation is: Meditation isn’t just about sitting in silence for a certain amount of time. It’s a practice of being present, focusing on the breath and body, and learning how to become aware of thoughts without judgment.
• Decide what type of meditation to do: There are many types of meditation, so it’s important to find the practice that works best for an individual. Some popular types of meditation include mindfulness, loving-kindness, and guided visualization.
• Find a comfortable space: It’s important to find a space that is comfortable and calming to practice meditation in. This could be a bedroom, living room, or even outdoors if that’s more conducive to one’s practice.
• Create a routine: To make meditation a daily practice, it can be helpful to create a routine. This can include setting a time, duration, and type of meditation that works best for someone. In the case of individuals with ADHD, a routine can help keep a practice consistent and meaningful.
• Start small and work up: For those with ADHD, it can be helpful to start with shorter meditations and work up to longer ones. This can help in developing the habit of meditation as well as gaining confidence.

During Meditation Practice

Mindfulness meditation is thought to help those with ADHD because it increases the brain’s level of dopamine and thickens the prefrontal cortex which is involved in planning and focus. Follow these steps to get started:

• Get comfortable: First, get into a comfortable position. This may be sitting on the floor, on a chair or lying on the bed.
• Use music as a focus: Not all meditation has to be done in silence. The right music can give people with ADHD something to focus on. Mindfully breathe in and out to the tune of a song or rhythmic meditation music. Get started with curated sounds from the BetterSleep app.
• Acknowledge and release thoughts: Mindful meditation is not stopping thoughts completely. Instead it is acknowledging them, releasing them and returning your attention back to breathing.
• Take slow, even breaths: Aim to breathe slowly and evenly, but don’t put too much pressure on yourself. As your mind begins to calm, your breathing will slow naturally.
• Be kind to yourself: Avoid saying “I have to do this” or “I should be doing this.” Give yourself a break and repeat mantras such as:
  • “I will refrain from judging myself.’’
  • “I am capable of overcoming anything that hinders my success.”
  • “I am healing and growing with each breath I take.”
  • “There is no wrong way to meditate.”
  • “I meditate because I embrace myself for everything that I am.”
• Try moving meditation: The beauty of meditation is that it can be done sitting, lying down, or even walking. If you struggle staying still, relax yourself with a repetitive motion like walking.

Combining Meditation and Other Practices to Manage ADHD

Combining mindful meditation with other practices is a way to manage and improve symptoms for those with ADHD. However, be aware that what works for one person might not work for the next. The best way to find out what works for you is to try.

8D Music and ADHD

8D (eight-dimensional) music changes the way you hear music. When listening to an 8D track with headphones, areas of the recording shift between each ear as the song plays. This can give the feeling of being in a large room with musicians and singers moving around you.

Benefits of 8D Audio for ADHD

According to research, music helps promote focus and attentiveness in individuals with ADHD. 8D audio in particular has a range of benefits including:

• Calming
• Stress relief
• Improved focus
• Increased positivity
• Full body tingles

Art and ADHD

Art is another form of expression that can be used to manage ADHD symptoms. It has been suggested that the creative process of creating art helps individuals with ADHD to focus and feel more relaxed. Art can also be used to express emotions that are difficult to verbalize.

Benefits of Art for ADHD

In addition to helping with focus and relaxation, art can also be beneficial for those with ADHD in other ways:

• Increased self-esteem
• Improved problem-solving skills
• Reduced irritability
• Increased creativity

Exercise and ADHD

Exercise is a great way to manage symptoms of ADHD. The body needs physical activity to release dopamine and norepinephrine, hormones that can help people with ADHD focus and concentrate better. Exercise can also improve mood and reduce stress.

Benefits of Exercise for ADHD

Exercise can have a range of benefits for people with ADHD, including:

• Improved concentration
• Reduced impulsivity
• Increased energy
• Improved self-esteem
• Better sleep quality

Nutrition and ADHD

Eating a healthy, balanced diet can also help to improve symptoms of ADHD. Eating plenty of fresh fruits and vegetables, lean proteins, and whole grains provides the body with essential vitamins, minerals, and other nutrients that can help reduce symptoms of ADHD. Additionally, eating foods low in sugar and saturated fat can help to improve focus, concentration, and energy levels.

Benefits of Nutrition for ADHD

A healthy diet can have a range of benefits for those with ADHD, including:

• Improved focus and concentration
• Increased energy levels
• A lightness in feeling
• Improved sleep quality
• Enhanced cognitive function

Other Practices

In addition to 8D music, art, and exercise, there are a number of other practices that can be combined with meditation to manage ADHD. These include:

• Journaling and self-reflection
• Yoga/ Tai Chi/ Qigong
• Nature walks
• Breathwork
• Hypnotherapy

Sleep, Meditation, and ADHD

Sleep is an essential part of managing ADHD symptoms. Without enough quality sleep, not only can concentration be affected, but it can also cause irritability, fatigue, and difficulty focusing.

The Connection Between Sleep and ADHD

Studies have found that lack of sleep can exacerbate ADHD symptoms.

• Poor sleep can lead to increased impulsivity, irritability, and difficulty concentrating. It can also lead to difficulty regulating emotions and thinking clearly.
• When we sleep, our bodies produce a hormone called melatonin. Melatonin helps regulate our sleep-wake cycle and is important for restful sleep. People with ADHD have been found to have lower levels of melatonin, making it more difficult for them to fall and stay asleep. In fact, studies found that late melatonin onset (not falling asleep until late) can be a common symptom of ADHD.

Meditation for Better Sleep

Regularly practicing mindful meditation can help ADHD sufferers get better sleep by calming the mind and body, reducing stress, and helping to regulate their sleep-wake cycle:

• When meditating before bed, it is important to focus on deep breathing and relaxation. This can help release tension and reduce racing thoughts that can make it difficult to fall asleep.
• Meditation apps such as BetterSleep are great resources for those just getting started with meditation. These apps provide guided meditations and breathing exercises specifically designed for better sleep.

Tips for Managing ADHD Symptoms Through Sleep and Meditation

1. Establish regular sleep routines: Have a set bedtime and wake-up time every day, including weekends.
2. Avoid stimulants around bedtime: Avoid caffeinated beverages, cigarettes, and other stimulants before bed.
3. Keep electronics out of the bedroom: The blue light emitted from screens can disrupt sleep.
4. Try natural supplements: Melatonin, valerian root, and chamomile are all natural supplements that can help promote better sleep
5. Exercise regularly: Exercise helps to reduce stress, boost energy, and improve sleep quality.
6. See a doctor: If you’re having trouble with sleep or other symptoms of ADHD, talk to your doctor about treatment options.

For Loved Ones and Caregivers of ADHD Sufferers

If you’re a hands-on parent, partner, or caregiver of a loved one with ADHD, you can offer your support by helping them develop their own personalized meditation practice.

By providing the right guidance and support, you can help your loved one manage their symptoms and enjoy their day-to-day lives. This can empower them to take control of their ADHD and lead healthier and fuller lives.

Tips for Getting Your ADHD Sufferer Started with Meditation

Start Open Conversations

Encouraging open conversations about ADHD can help your loved one understand their diagnosis better and develop a better understanding of how to manage the condition. This can help empower them and give them more control over their symptoms.

Some conversation starters include:

• What do you think of your ADHD diagnosis?
• How does it affect your daily life?
• How do you deal with your symptoms?
• What do you think of meditation as a way to manage your ADHD?

Keep It Simple

Meditation can come in many forms, so it’s important to make sure your loved one is practicing what works best for them.

• Start by introducing them to simple, mindful techniques they can do on their own, such as focusing on their breathing, counting from 1-10, or repeating mantras.
• Encourage them to practice for a few minutes every day and to make it part of their daily routine. This can help them become more comfortable with the practice and make it easier to incorporate into their lives.
• You can start at home, where there are fewer distractions, and then gradually move to more complex forms of meditation.

Provide Guidance

If your loved one is interested in exploring meditation further, there are many online resources available that can help them learn more about the practice and its benefits for those with ADHD. Additionally, you can provide guidance through books, videos, or talking about your own experience of meditation, if you have tried it before.

Enroll in Mindfulness Meditation Training

If your loved one is looking to take their meditation practice to the next level, some form of mindfulness-based cognitive therapy training or brief mindfulness meditation training can be beneficial.

• Mindfulness training can teach practical skills that can help people with ADHD better manage their disorder and build healthier ways of thinking and responding to stress.
• Or, you can enroll yourself and your loved one in a group class or workshop together. This can help them learn more about the practice and feel supported throughout the process.
• A good mindfulness teacher should be able to provide tailored instruction that works with your loved one’s specific needs.

Help Them Find Support

Having the support of other people with ADHD can be very helpful when starting out with meditation.

• Seeking out an ADHD support group or talking to a mental health professional can provide valuable insight into the practice and help your loved one stay on track.
• Encourage them to talk openly about their experiences and ask for help if needed. This will provide the encouragement and motivation they need to stay committed to the practice.

Be Mindful of Overstimulation

It’s also important to keep in mind that, while meditation is a great way to manage ADHD symptoms, it can be overwhelming for some with the condition.

• Be mindful of any signs your loved one might show that suggest they are overstimulated. This could include signs of anxiety, agitated behavior, or difficulty concentrating.
• Encourage them to take breaks from the practice whenever needed, and remind them that it is ok to take a step back if they become overwhelmed.

Set Realistic Goals

Setting realistic goals can help your loved one stay motivated to practice meditation consistently.

• This could include aiming for a certain number of minutes per day, or starting with smaller goals such as focusing on breathing for 1-2 minutes before bed.
• As they become more comfortable with the practice, their goals can become longer and tougher. Having an end goal in mind can help them stay on track and reach their goals.

Help Them Monitor Their Progress

Finally, encourage your loved one to take note of their progress and celebrate their successes.

• Acknowledge even small wins and remind them that they are taking steps towards better managing their ADHD.

Encouragement for Loved Ones and Caregivers of ADHD Sufferers

We know how difficult it can be to support your loved one with ADHD, especially when they’re struggling to manage their symptoms. Meditation may not work for everyone, but it could be a great way to help them relax, gain clarity, and develop better self-control. For you, we offer some pieces of encouragement:

Take Care of Yourself, Too

Caring for someone with ADHD can be overwhelming and exhausting, so it’s important to take time for yourself.

• Make sure you are getting enough rest, engaging in activities that nourish your mind and body, and setting aside time for yourself to relax.
• For example, when it becomes too overwhelming for you, take a break and do something for yourself. Even if it’s just for a few minutes, taking time out to focus on yourself can give you the mental space and clarity to better care for your loved one.

Understand That Things Take Time

ADHD can take time to manage. It might help to learn as much as you can about the condition and discuss strategies with your loved one that could help with their symptoms. Cutting yourself and your loved one some slack can go a long way.

• If you’re monitoring your loved one’s progress, it may also be beneficial for you to monitor your own.
• You can ask yourself questions like: How am I feeling? What’s going well and what’s not? This can help you make more mindful decisions in your caregiving approach.

Build a Strong Support Network

You don’t have to go it alone.

• Talk to friends, family members, and healthcare professionals about your loved one’s condition and how you can best provide support.
• You may also find helpful resources and support groups online. There are many places to turn for advice and companionship, so don’t be afraid to reach out.

Summary

We dedicated more space to this blog because we understand how much of a challenge it can be to support someone with ADHD. Below is a summary of all the things we discussed above:

ADHD: The Basics

• ADHD is a complex neurological disorder that affects an individual’s ability to focus and pay attention.
• People with ADHD can experience symptoms such as trouble concentrating, restlessness, impulsivity and difficulty with organization.
• ADHD can be managed through medication, lifestyle changes, and therapies such as cognitive behavioral therapy and mindfulness.

Meditation: Helping with ADHD Symptoms

• Meditation is a practice that offers many benefits for those with ADHD, such as improved concentration, emotional regulation and overall wellbeing.
• There are a variety of meditation techniques available and it’s important to find the right one that works best for you or your loved one.
• Guided meditations can be a great way to get started and help keep people on track with their practice.

Sleep and ADHD

• Sleep is an essential factor for managing ADHD symptoms. Making sure to get adequate rest and establishing a consistent sleep schedule can help improve ADHD symptoms.
• To get better sleep, creating an environment that is conducive to rest and relaxation can be helpful, as well as avoiding electronic devices before sleeping.
• Sleep apps can also help monitor and track sleep patterns, and apps like BetterSleep also feature music and stories to help soothe the mind and body.

Encouragement for Loved Ones and Caregivers of ADHD Sufferers

• You are not alone in your caregiving journey. Don’t be afraid to reach out and ask for help when needed.
• Take time for yourself, understand that things take time, and build a strong support network.

We hope this blog has been helpful in providing insight into how meditation can help manage ADHD symptoms. Remember, every journey is different and it’s important to find the right practice that works for your loved one. With patience, dedication and the right tools, managing ADHD can be a positive experience.

Closing Thoughts

Life with ADHD is an ever-evolving journey and can be difficult to navigate. From nonstop doctor visits to multiple lifestyle changes, there is no shortage of challenges to overcome. Whether you have ADHD or support someone who does, know that there are resources available to help you on your journey.

This blog discussed plenty of information about ADHD and how to cope with it, from what it is, to various treatments and management strategies. We also discussed sleep hygiene, meditation, and additional resources and tips for caregivers.

By understanding the basics of ADHD and how it can affect a person’s life, you can be more equipped to support and empower yourself and/or those around you. With the right knowledge and understanding, we can all make a huge difference in the lives of those living with ADHD.

We hope that this blog has provided you with helpful insights and tips to help manage ADHD. If you or someone you know is struggling, remember that there are many people who want to help. Don’t be afraid to reach out and ask - you are not alone.

Frequently Asked Questions (FAQs)

Q: I think I have ADHD, what do I do?

A: If you think that you may have ADHD, we recommend seeing a medical professional for an accurate diagnosis. They can help you develop a treatment plan that works best for your individual needs.

Q: Can ADHD be so severe that medication is necessary?

A: Yes, ADHD can be severe, but medication can also be prescribed for milder forms of ADHD. If a doctor has recommended medication, it is important to understand the risks and benefits of taking it. Talk to your doctor about any concerns or questions you may have before starting a medication.

Q: What are the different types of ADHD?

A: There are three types of ADHD: inattentive type, hyperactive-impulsive type, and combined type. The type of ADHD is determined by the symptoms a person exhibits.

Q: Is meditation the most effective way to manage ADHD?

A: Meditation can be a great tool for managing symptoms of ADHD, but it’s not the only way. Different strategies work for different people, so it’s important to find the right balance of methods that works best for you. Many ADHD sufferers find success in lifestyle changes such as better sleep hygiene, diet modifications, regular physical activity, and cognitive behavioral therapy.

Q: My loved one’s medication is not working. Can meditation help?

A: Yes, meditation can help manage the symptoms of ADHD. While medication is important for managing the condition, research has shown that mindfulness and meditation can help improve concentration, focus, and emotional regulation. However, it is still very important to consult with a doctor first before trying any new treatment method. A doctor will also explore other types of medication if one is not working.

Q: How do I get my loved one interested in meditation?

A: It can be difficult to get someone interested in meditation, but it’s important to make them feel comfortable and supported. Try introducing guided meditations as a way to get them started. You can also talk about the benefits of meditation and how it could help with their symptoms.

Q: What if my loved one doesn’t want to meditate?

A: It is important to be patient and understanding. It may take time for them to warm up to the idea of meditation and it is important not to pressure them. You can also try activities such as yoga or deep breathing exercises, which can be beneficial for relaxation.

Q: How often should my loved one meditate?

A: Research suggests that mindfulness and meditation can help manage the symptoms of ADHD. It is recommended to start with shorter sessions, such as 5-10 minutes per day and gradually increase the duration over time. It is also important to find a practice that works best for your loved one.

Q: Are there any side effects associated with meditation?

A: Generally, the practice of meditation is considered safe and without any side effects. However, it is important to consult with a doctor first before trying any new treatment method. Additionally, if the person feels uneasy or uncomfortable during the practice of meditation, they should stop and speak to a doctor if necessary.

Q: What other resources are available to help with ADHD?

A: There are many resources available to help with ADHD, such as online support groups, online mental health services, and specialized counselors. Additionally, there are many books and websites dedicated to ADHD and related topics.

Q: Will ADHD ever go away?

A: While there is no known cure for ADHD, it can be managed effectively with the right treatment plan. This includes medication, therapy, and lifestyle changes. As we’ve discussed in this blog, meditation can also be an effective tool in managing the symptoms of ADHD. With patience and dedication, it is possible to manage the condition and live a fulfilling life.

Q: Our meditation teacher doesn’t seem to be helping our loved one. What should we do?

A: If your meditation teacher is not meeting the needs of your loved one, it is important to find an alternative.

• There are many meditation teachers with different styles and approaches, so it is important to find one that your loved one can connect with.
• You can also look into online meditation programs, which can provide a more personalized and tailored experience for your loved one.
• Additionally, you can reach out to local mental health professionals for more guidance. This can help you find the best teacher and practice.

Q: Are the positive effects of meditation long-term?

A: Yes, the positive effects of meditation can be long-term.

• Research has shown that regular meditation can help improve concentration, focus, and emotional regulation over time.
• Additionally, it can help reduce stress and anxiety levels, which can have long-term benefits for overall wellbeing.
• However, it is important to note that meditation should be practiced regularly for optimal results. It can take time and effort to see the full benefits of meditation, but the rewards are well worth it.

Q: Are paid meditation sessions better than free ones?

A: It really depends on the individual and their needs. Some people may find that paid meditation sessions are more helpful because they provide personalized guidance from a qualified teacher. However, there are plenty of free meditation sessions available online that can provide the same benefits as paid ones. Ultimately, it is important to find a practice that works best.