7 Tips to meditate well with ADHD

Last Update on May 27, 2022 : Published on May 28, 2022

In these past couple of years we have been talking about mental health issues and discussing different ways and means to improve our mental health. Meditation has always been leading the list when it comes to healing the mind and body together.

Attention deficit hyperactivity disorder (ADHD) has seen a significant rise by almost 40% in the last decade. Therefore, it has become even more important for all of us to start doing things that can improve our mental health a lot before some mental health illness strikes us.

ADHD & Meditation


Can ADHD and meditation go well together? If you know what ADHD is, I’m sure you don’t have much hope for meditation working for ADHD. That’s because ADHD is characterized by inattentiveness, hyperactivity and impulsiveness.

This simply means People with ADHD have issues related to focus and concentration and that’s exactly what meditation requires. Meditation can benefit anyone who is willing to do it with their whole heart.

People With ADHD certainly have attention issues but with some tips and tricks, meditation with ADHD is possible and can help in managing and improving many symptoms of ADHD.

Also read: Breaking The Stigma Around ADHD (Effects, Tips, & More)

Let’s look at some tips that can help people with ADHD meditate well;

Meditation Tips For People With ADHD


1.Set a time for mediation: People With ADHD have time-blindness which makes it hard for them to know when to start, how long it has been and when to stop. What you can do is set some alarms, an alarm that tells you it’s time for meditation, an alarm that tells you you’re halfway there and a final alarm that tells you you’re done.  You can skip the second alarm if that disturbs you during the meditation.

2.Use soothing music: there are o hard and fast rules in meditation. You can make changes as per your will. For people with ADHD, sitting in silence might not work. You can use music to help you and guide you through your session. You can match your breathing to a soulful music of your choice.

3.Return back from wandering thoughts: it’s very common for a person with ADHD to be carried away from their thoughts. While you meditate, make sure to return back to focusing on your breathing if you find your thoughts wandering away. Make it a conscious practice, it’s okay if it takes time.

Also read: Meditate At Home With 5 Simple Steps (Which Type Of Meditation To Try At Home)

4.Give it time: it is difficult to concentrate on one thing for a long time for people with ADHD. When you are starting off it might seem like an impossible task but do not let go so easily, give it some time, you can begin with meditation just for 5 to 10 minutes and then keep building from there. Things don’t change overnight, they need time, patience and consistency.

5.Engage in motion mediation: there are various types of meditation which involve walking, dancing, performing yogic poses etc. you can give them a try if sitting still doesn’t work for you. Do what makes you feel comfortable, meditation is all about how you understand your breath, thoughts, and feelings.

6.Be compassionate: do not be harsh with yourself if you are not able to meditate properly in the beginning. It even happens with people who do not have ADHD, so it’s perfectly fine to fail at initial attempts. Consistency is key to everything, with a lot of compassion, keep at it and one day it’ll be as smooth as butter.

7.Avoid ‘should’ statements: Do not pressurize yourself to meditate. Using should statements like “you should meditate properly” “you should be able to concentrate longer” don’t do all that. Relax yourself and meditate for however long you can, things will improve only with practice and not by pressure.

That’s All Folks!

I hope this blog helps people with ADHD meditate well and enjoy the benefits of mediation. ADHD and meditation might sound unachievable but trust me with these tips on how to meditate with ADHD you can master meditation pretty easily. All you need is a lot of patience, compassion and practice. Share this blog with your friends and family and let them know how these meditation tips for ADHD are.

Thanks for reading.

Take care and meditate in peace!

About The Author

Kirti Bhati
Kirti Bhati

I am an English literature (major) and psychology (minor) graduate from St. Bede’s College, Shimla. Postgraduate in Clinical psychology from IIS University, Jaipur. She has published a Research paper on Music therapy in the military population and Workplace stress in a national seminar conducted by Fortis hospital (gurugram) and international seminar conducted by St. Bede’s College, Shimla, Respectively. Authored a dissertation work on ‘effect of social media addiction on the mental and physical well-being in adolescents’ Currently working at calm sage as a writer.

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