Meditation for ADHD

Over the years of supporting executives with ADHD, I’ve heard about many challenges my clients experience with meditation:

Meditation feels incompatible with ADHD. Many of my clients feel that the traditional approaches to meditation, which often involve starting with sessions as long as 10 minutes, are nothing but a source of frustration.

Can't sit still. They often tell me that sitting still feels impossible because their bodies and minds are constantly in motion.

Struggle to clear the mind. They also find it extremely challenging to clear their minds during meditation. The constant chatter in their heads makes it hard to focus on achieving a quiet mind.

Difficulty in habit formation. Most of them find it hard to create a consistent meditation practice. However, they are often told that consistency is key to reaping the benefits of meditation.

Alternative flow states are easier. At the same time, many of them find it easy to enter flow states through other activities, such as playing music or engaging in other hobbies, which makes meditation less appealing.

In Meditation for ADHD, we explore a number of mindful meditation techniques specifically tailored to the unique challenges and strengths of folks with ADHD.

With carefully curated practices, we explore the landscape of the ADHD mind, learning to harness its potential and calm its restlessness.

The book not only provides practical, frustration-free techniques but also sheds light on the scientific evidence backing their efficacy.

It's for the seekers and the finders, the dreamers and the doers – anyone who yearns to navigate the ADHD mind with grace and confidence.

CHAPTER ONE: Why write another book on meditation?

Most books on meditation are a source of frustration for folks with ADHD
Meditation and attention regulation, stress reduction, and emotional control
Personal connection

CHAPTER TWO: What is Meditation?

The impact of meditation on brain functions
Different types of meditation
Insights and perspectives from meditation teachers and psychologists

CHAPTER THREE: Getting started with meditation

Setting achievable goals
Creating a meditation space
Simple meditation practices

CHAPTER FOUR: Tailoring meditation to ADHD

Meditation practices particularly effective for ADHD
Overcoming common challenges faced by individuals with ADHD
Techniques to enhance focus and mindfulness, key areas affected by ADHD

CHAPTER FIVE: Integrating meditation into daily life

How to seamlessly incorporate meditation into your daily schedule
Developing a consistent meditation practice
The importance of sleep, exercise, and diet in enhancing the effectiveness of meditation for ADHD

CHAPTER SIX: Advanced techniques and tips

Deepening your practice
Strategies for overcoming periods of stagnation in meditation practice
Further learning resources

CHAPTER SEVEN. Maintaining the journey

Long-term practice and benefits
Community and support

1. What is the effectiveness of meditation for ADHD?

Meditation, including mindfulness and yoga, has been shown to improve symptoms of ADHD, enhance executive functioning, and reduce emotion dysregulation (Chimiklis et al., 2018; Mitchell et al., 2017).

2. Does meditation improve attention and executive functioning in ADHD?

Yes, some studies suggest that meditation improves attention and executive functioning in individuals with ADHD (Singh et al., 2018).

3. What are the potential benefits of meditation for ADHD beyond symptom reduction?

Meditation may also improve self-esteem, sleep quality, and parent-child relationship quality in individuals with ADHD (Harrison et al., 2004); Zaccari et al., 2021).

4. Is meditation suitable for all types of ADHD?

Meditation may be beneficial for various types of ADHD, but its suitability and effectiveness can depend on individual characteristics and the ADHD presentation. Tailoring the approach to the individual is recommended (Strålin et al., 2022).

5. Are there specific types of meditation that are more effective for ADHD?

Various forms of meditation, including mindfulness, Sahaja Yoga Meditation, and Samatha meditation, have been studied with varying results. The effectiveness may depend on the individual and the specific type of ADHD (Harrison et al., 2004; Singh et al., 2016).

6. Is meditation effective for both children and adults with ADHD?

Meditation-based therapies have shown potential benefits for both children and adults with ADHD (Evans et al., 2017; Zhang et al., 2018).

7. How long does it take to see benefits from meditation in ADHD?

The time frame for observing benefits from meditation in ADHD varies. Some studies report improvements after several weeks of consistent practice, but this can differ based on individual factors and the type of meditation practiced (Mitchell et al., 2017).

8. Can meditation be used as a standalone treatment for ADHD?

Meditation can be a beneficial adjunct to traditional ADHD treatments, but it should not be considered a first-line or standalone treatment due to the need for more extensive research (Bachmann et al., 2016).

9. Can meditation replace medication in the treatment of ADHD?

While meditation offers benefits, it should not replace medication, especially for those with severe symptoms. It can be a complementary approach to standard ADHD treatments (Bachmann et al., 2016).

10. Are there any risks or side effects of using meditation for ADHD?

Generally, meditation is considered safe with minimal side effects. However, it's important to approach it under guidance, especially for individuals with mental health disorders, to ensure it's practiced correctly and beneficially (Poissant et al., 2019).

Bachmann, K., Lam, A., & Philipsen, A. (2016). Mindfulness-Based Cognitive Therapy and the Adult ADHD Brain: A Neuropsychotherapeutic Perspective. Frontiers in Psychiatry, 7. https://doi.org/10.3389/fpsyt.2016.00117.

Chimiklis, A., Dahl, V., Spears, A., Goss, K., Fogarty, K., & Chacko, A. (2018). Yoga, Mindfulness, and Meditation Interventions for Youth with ADHD: Systematic Review and Meta-Analysis. Journal of Child and Family Studies, 27, 3155-3168. https://doi.org/10.1007/S10826-018-1148-7.

Evans, S., Ling, M., Hill, B., Rinehart, N., Austin, D., & Sciberras, E. (2017). Systematic review of meditation-based interventions for children with ADHD. European Child & Adolescent Psychiatry, 27, 9-27. https://doi.org/10.1007/s00787-017-1008-9.

Harrison, L., Manocha, R., & Rubia, K. (2004). Sahaja Yoga Meditation as a Family Treatment Programme for Children with Attention Deficit-Hyperactivity Disorder. Clinical Child Psychology and Psychiatry, 9, 479 - 497. https://doi.org/10.1177/1359104504046155.

Mitchell, J., McIntyre, E., English, J., Dennis, M., Beckham, J., & Kollins, S. (2017). A Pilot Trial of Mindfulness Meditation Training for ADHD in Adulthood: Impact on Core Symptoms, Executive Functioning, and Emotion Dysregulation. Journal of Attention Disorders, 21, 1105 - 1120. https://doi.org/10.1177/1087054713513328.

Modesto-Lowe, V., Farahmand, P., Chaplin, M., & Sarro, L. (2015). Does mindfulness meditation improve attention in attention deficit hyperactivity disorder? World journal of psychiatry, 5 4, 397-403. https://doi.org/10.5498/wjp.v5.i4.397.

Poissant, H., Mendrek, A., Talbot, N., Khoury, B., & Nolan, J. (2019). Behavioral and Cognitive Impacts of Mindfulness-Based Interventions on Adults with Attention-Deficit Hyperactivity Disorder: A Systematic Review. Behavioural Neurology, 2019. https://doi.org/10.1155/2019/5682050.

Singh, N., Lancioni, G., Karazsia, B., Felver, J., Myers, R., & Nugent, K. (2016). Effects of Samatha Meditation on Active Academic Engagement and Math Performance of Students with Attention Deficit/Hyperactivity Disorder. Mindfulness, 7, 68-75. https://doi.org/10.1007/S12671-015-0424-5.

Singh, N., Lancioni, G., Nabors, L., Myers, R., Felver, J., & Manikam, R. (2018). Samatha Meditation Training for Students with Attention Deficit/Hyperactivity Disorder: Effects on Active Academic Engagement and Math Performance. Mindfulness, 9, 1867-1876. https://doi.org/10.1007/S12671-018-1014-0.

Strålin, E., Thorell, L., Szybek, K., Lundgren, T., Bölte, S., & Bohman, B. (2022). Cognitive-behavioral group therapy for ADHD predominantly inattentive presentation: A feasibility study of a new treatment protocol. Nordic Psychology, 74, 325 - 339. https://doi.org/10.1080/19012276.2021.2020683.

Zaccari, V., Santonastaso, O., Mandolesi, L., Crescenzo, F., Foti, F., Crescentini, C., Fabbro, F., Vicari, S., Curcio, G., & Menghini, D. (2021). Clinical application of mindfulness-oriented meditation in children with ADHD: a preliminary study on sleep and behavioral problems. Psychology & Health, 37, 563 - 579. https://doi.org/10.1080/08870446.2021.1892110.

Zhang, J., Díaz-Román, A., & Cortese, S. (2018). Meditation-based therapies for attention-deficit/hyperactivity disorder in children, adolescents and adults: a systematic review and meta-analysis. Evidence-Based Mental Health, 21, 87 - 94. https://doi.org/10.1136/ebmental-2018-300015.

Zylowska, L., Ackerman, D., Yang, M., Futrell, J., Horton, N., Hale, T., Pataki, C., & Smalley, S. (2008). Mindfulness Meditation Training in Adults and Adolescents With ADHD. Journal of Attention Disorders, 11, 737 - 746. https://doi.org/10.1177/1087054707308502.

Mastering Evidence-Based and Frustration-Free Mindful Techniques

About the Book

Table of Contents

Frequently Asked Questions

References