Attention Deficit Hyperactivity Disorder (or simply ADHD) is a type of mental disorder that induces hyperactivity in individuals and prevents them from controlling their own impulses. This condition is commonly diagnosed in kids and teenagers. If nor checked early enough, it progresses into adulthood. Adults who suffer from ADHD normally struggle getting organized, managing their time, setting life goals and maintaining their jobs. It’s easy to notice the symptoms of ADHD in children. They include:
- Doesn’t complete tasks or follow instructions
- Distracted very easily
- Daydreams a lot
- Loses things often
- Makes overly careless mistakes and fails to pay attention
- Hates doing tasks that involve sitting still
- Has trouble organizing daily errands and even forgets things
- Appears not to be listening to people
Mindfulness for ADHD
One study was conducted by the Journal of Attention Disorders to figure out the relationship between ADHD and meditation. The study suggested that mindfulness had a positive impact on adults and adolescents suffering from attention deficits. The conclusion was backed up by several meditation experts. Basically, meditation involves 3 basic steps. In the first step, individuals focus their attention on an object (breathing, for instance). This object acts as an attention anchor. The second step involves noticing and acknowledging the presence of distractors, and learning to let go of them. The third and final step involves refocusing on your anchor.
This simple mindfulness meditation for ADHD exercise should be repeated frequently to ensure that individuals improve their focus. The idea of focusing on a specific attention anchor helps ADHD patients to focus on the present moment. As a result, they remain rooted to what’s happening presently. Their concentration spans also improve dramatically as a result of performing a thoroughly consistent mindfulness for ADHD training. Participants who completed the aforementioned study reported extremely high satisfaction levels, giving the program an average score of 9.
A 30% reduction in ADHD symptoms was reported among 78% of those who participated in the study. Anxiety and depression symptoms also reduced among adults. This result represent an extremely significant breakthrough in the management and treatment of ADHD – a decline of 30% in ADHD symptoms is more beneficial compared to the small benefits offered by ADHD medication thus far. Individuals living with ADHD are often seeking alternative non-pharmacological methods of treating this condition. With such overwhelming evidence linking ADHD and meditation, the answer is within reach. Meditation for ADHD could therefore offer the perfect solution to people suffering from ADHD.
Training your mind to be calm
Anyone can practice mindfulness and benefit from it. You only need to sit down, get comfortable and take at least five minutes to focus on your breathing technique. Notice the varying sensations seething through your body as you breathe deeply. Pay attention to the rising and falling of your diaphragm. You may soon find yourself thinking of other stuff – your meeting with a client or dinner plans with your sister. Don’t beat yourself up for this, it’s completely natural. Simply notice these thoughts and then refocus on your breath.
Mindfulness is a practice that can be performed at any given time. Whether you’re cooking, conversing with your friends or brushing your teeth, simply tune your mind to a state of deep self-awareness. Notice every detail about the tasks you carry out. Doing this for several minutes every day trains your mind to focus on the here and now. Tokpa Korlo, a meditation teacher also diagnosed with ADHD, says that our fear of now often kills our motivation and passion to do what we really want. It makes life difficult. But when we practice mindfulness, we cherish the present time and seize the current moment. It’s therefore unsurprising that mindfulness for ADHD works wonders.
If you’re looking for help coping with ADHD, you could always try guided meditation. While there are many apps that could help you, the Mindworks Meditation App comes highly recommended. It contains an assortment of daily guided meditations and Mind Talks which will prove extremely beneficial, including compelling real-life instructions and meditation guidelines from Tokpa Korlo. Get it from your phone’s app store. Remember, “Meditation applies brakes to your mind.”