Mindfulness for people who hate meditating

No floor cushion required

Mindfulness meditation probably saved my life.

I was very depressed the first time I tried meditating.

I remember sitting on the floor of my apartment, feeling exhausted and hopeless. There was nothing that I wanted to do, and the thought of even just taking a shower was overwhelming. I felt too empty to cry, and too ashamed to call a friend.

I felt hopeless, like there was no chance I could ever feel better. But I was determined to try, and I had heard that meditation could help with mental health.

I opened Apple podcasts on my laptop and, after a quick search for “beginner meditation,” came across an episode from Gil Fronsdal, a former Zen monk. He walked me through a simple breath-counting meditation – counting each in-breath from 1 to 10, and then back down to 1 again.

Whenever my mind wandered and I lost count, Fronsdal guided me to gently, without judgment, return my focus to the breath, and begin again at 1.

Mind wandering, Fronsdal explained, is normal. It’s supposed to happen. And the most important part of meditation is the moment when you start over.

My depression wasn’t insta-cured (obviously) – but after the meditation, I did feel a tiny bit of ease, like there was just a little more space between me and the hopeless, exhausted, ashamed feeling.

And after meditating for a few weeks, I noticed a subtle, yet tangible, improvement in my everyday mood.

Since then, I’ve participated in dozens of meditation groups, used countless apps, and attended several silent meditation retreats. I’ve even had a handful of periods in my life where I did what I thought I was “supposed to” – sitting on a cushion consistently for 20 minutes every day.

But that’s not the only way to do it. These days, during a given week, I might do a mix of yoga, walking meditations, body scans, mindful eating, 4-7-8 breathing, and self-compassion practice.

And even though these practices are informal and sporadic, they still play a crucial role in alleviating my depression and supporting my overall well-being. And they’ve been a lot more sustainable than trying to sit on the cushion every day.

The majority of my clients are aware that mindfulness might be helpful for them, but they’re hesitant to try it:

“What if I can’t sit still?”

“It’s too boring.”

“But I can’t turn my brain off!”

Some people think that mindfulness requires a “clear mind” (it doesn’t!). And they think the only kind of mindfulness practice that “counts” is formal seated meditation.

The truth is that mindfulness is fantastic for ADHD – and there are lots of different ways to do it.

Cushion, singing bowl, comfy purple pants — all optional. Photo by Susanna Marsiglia on Unsplash

What Does the Science Actually Say About Mindfulness + ADHD?

Research shows that adults with ADHD who participate in mindfulness trainings see a ton of benefits compared to control groups, including:

• More sustained attention and concentration¹

• Better working memory²

• Greater impulse control³

• Reduced symptoms of co-presenting depression and anxiety⁴

• Reduced stress⁵

• Improved emotional regulation⁶

• Higher quality sleep⁷

These benefits are also impressively long-lasting, even if you don’t meditate every day. Several studies have followed up with participants 3-6 months after they finished their mindfulness training, finding that benefits were maintained even among participants who said that they were practicing inconsistently or informally.⁸

Mindfulness trainings in research include MBCT (Mindfulness-Based Cognitive Therapy) and MAPs (Mindful Awareness Practices). These trainings don’t just include seated meditation – they also include body scans, breathing exercises, walking meditations, and mindfulness during everyday activities. And research suggests that the most effective programs are tailored to ADHD, focusing on shorter sessions and more active, movement-based practices.⁹ (15, 16)

One Quick Mindfulness Technique

I do think seated meditation is awesome. I’ve had some incredible, life-changing experiences sitting with my eyes closed in a meditation hall.

But not everyone wants to do seated meditation every day, or maybe ever – and that’s okay. There is so much more to mindfulness practice.

Also, your mind doesn’t have to be “clear” or “empty.” Mindfulness is about being aware of the present moment – and the present moment often includes a busy, active mind.

One technique I particularly like is the Five Senses Grounding Exercise, a simple tool that is often used to help with anxiety:

• Notice 5 things you can see. (The pattern on the rug, the light on the wall)

• Notice 4 things you can feel. (The smooth screen of your phone, the texture of your pants.)

• Notice 3 things you can hear. (Cars on the road, wind blowing leaves.)

• Notice 2 things you can smell. (Coffee, sunscreen.)

• Notice 1 thing you can taste. (Toothpaste.)

A key sign that mindfulness is “working” is when you notice that, sometimes, you can pause before speaking or acting. When there is just a tiny bit more space between a stimulus and your response.

For example, one of my clients tried using mindfulness to help with emotional dysregulation. After a few weeks of informal practice, he found that he could often pause before he snapped at his partner. Instead of lashing out, he was able to tell his partner he was feeling dysregulated and needed a cooling-off break.

When people realize that mindfulness can include things like walking, cooking, dancing, taking a shower, or brushing your teeth, it can be much easier for them to integrate a practice into their daily lives.

Mindfulness becomes a valuable skill that can support us everyday, rather than a chore that we resent and avoid. And it’s easier to access the benefits of mindfulness – like better focus, memory, and overall well-being.

Next week, in my direct email list, I’ll send out a list of mindfulness tools and resources that can be helpful for ADHD brains. If you have a favorite tool that you think should be on that list, let me know!

Warmly,

Taylor

P.S. Cuddling with my cats is my favorite mindfulness activity. It feels so good to be fully present with a sleepy, purring cat on my lap. What kinds of activities help you be aware of the present moment?

1. Hepark, S., Janssen, L., de Vries, A., Schoenberg, P. L. A., Donders, R., Kan, C. C., & Speckens, A. E. M. (2019). The efficacy of adapted MBCT on core symptoms and executive functioning in adults with ADHD: A preliminary randomized controlled trial. Journal of Attention Disorders, 23(4), 351-362. https://doi.org/10.1177/1087054715613587

Mitchell, J. T., McIntyre, E. M., English, J. S., Dennis, M. F., Beckham, J. C., & Kollins, S. H. (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(13), 1105-1120. https://doi.org/10.1177/1087054713513328

2. Bachmann, K., Lam, A. P., Sörös, P., Kanat, M., Hoxhaj, E., Matthies, S., Feige, B., Müller, H., Özyurt, J., Thiel, C. M., & Philipsen, A. (2018). Effects of mindfulness and psychoeducation on working memory in adult ADHD: A randomised, controlled fMRI study. Behaviour Research and Therapy, 106, 47-56. https://doi.org/10.1016/j.brat.2018.05.002

Schoenberg, P. L., Hepark, S., Kan, C. C., Barendregt, H. P., Buitelaar, J. K., & Speckens, A. E. M. (2014). Effects of mindfulness-based cognitive therapy on neurophysiological correlates of performance monitoring in adult attention-deficit/hyperactivity disorder. Clinical Neurophysiology, 125(7), 1407-1416. https://doi.org/10.1016/j.clinph.2013.11.031

3. Geurts, D. E. M., Schellekens, M. P. J., Janssen, L., & Speckens, A. E. M. (2021). Mechanisms of change in mindfulness-based cognitive therapy in adults with ADHD. Journal of Attention Disorders, 25(7), 946-958. https://doi.org/10.1177/1087054719896865

Janssen, L., Kan, C. C., Carpentier, P. J., Sizoo, B., Hepark, S., Schellekens, M. P. J., Donders, A. R. T., Buitelaar, J. K., & Speckens, A. E. M. (2019). Mindfulness-based cognitive therapy v. treatment as usual in adults with ADHD: A multicentre, single-blind, randomised controlled trial. Psychological Medicine, 49(1), 55-65. https://doi.org/10.1017/S0033291718000429

4. Poissant, H., Moreno, A., Potvin, S., & Mendrek, A. (2020). A meta-analysis of mindfulness-based interventions in adults with attention-deficit hyperactivity disorder: Impact on ADHD symptoms, depression, and executive functioning. Mindfulness, 11, 2669-2681. https://doi.org/10.1007/s12671-020-01458-8

Hoxhaj, E., Sadohara, C., Borel, P., D'Amelio, R., Sobanski, E., Müller, H., Feige, B., Matthies, S., & Philipsen, A. (2018). Mindfulness vs psychoeducation in adult ADHD: A randomized controlled trial. European Archives of Psychiatry and Clinical Neuroscience, 268(4), 321-335. https://doi.org/10.1007/s00406-018-0868-4

5. Janssen, L., de Vries, A. M., Hepark, S., & Speckens, A. E. M. (2020). The feasibility, effectiveness, and process of change of mindfulness-based cognitive therapy for adults with ADHD: A mixed-method pilot study. Journal of Attention Disorders, 24(6), 928-942. https://doi.org/10.1177/1087054717727350

6. Mitchell, J. T., McIntyre, E. M., English, J. S., Dennis, M. F., Beckham, J. C., & Kollins, S. H. (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(8), 653-664. https://doi.org/10.1177/1087054713513328

Janssen, L., Kan, C. C., Carpentier, P. J., Sizoo, B., Hepark, S., Schellekens, M. P. J., Donders, A. R. T., Buitelaar, J. K., & Speckens, A. E. M. (2019). Mindfulness-based cognitive therapy v. treatment as usual in adults with ADHD: A multicentre, single-blind, randomised controlled trial. Psychological Medicine, 49(1), 55-65.

7. Hoxhaj, E., Sadohara, C., Borel, P., D'Amelio, R., Sobanski, E., Müller, H., Feige, B., Matthies, S., & Philipsen, A. (2018). Mindfulness vs psychoeducation in adult ADHD: A randomized controlled trial. European Archives of Psychiatry and Clinical Neuroscience, 268(4), 321-335. https://doi.org/10.1007/s00406-018-0868-4

8. Janssen, L., de Vries, A. M., Hepark, S., & Speckens, A. E. M. (2020). The feasibility, effectiveness, and process of change of mindfulness-based cognitive therapy for adults with ADHD: A mixed-method pilot study. Journal of Attention Disorders, 24(6), 928-942. https://doi.org/10.1177/1087054717727350

Hepark, S., Janssen, L., de Vries, A., Schoenberg, P. L. A., Donders, R., Kan, C. C., & Speckens, A. E. M. (2019). The efficacy of adapted MBCT on core symptoms and executive functioning in adults with ADHD: A preliminary randomized controlled trial. Journal of Attention Disorders, 23(4), 351-362. https://doi.org/10.1177/1087054715613587

9. Zylowska, L., Ackerman, D. L., Yang, M. H., Futrell, J. L., Horton, N. L., Hale, T. S., Pataki, C., & Smalley, S. L. (2008). Mindfulness meditation training in adults and adolescents with ADHD: A feasibility study. Journal of Attention Disorders, 11(6), 737-746. https://doi.org/10.1177/1087054707308502

Mitchell, J. T., Zylowska, L., & Kollins, S. H. (2015). Mindfulness meditation training for attention-deficit/hyperactivity disorder in adulthood: Current empirical support, treatment overview, and future directions. Cognitive and Behavioral Practice, 22(2), 172-191. https://doi.org/10.1016/j.cbpra.2014.10.002