{"id":12823,"date":"2018-02-14T22:19:01","date_gmt":"2018-02-14T22:19:01","guid":{"rendered":"https:\/\/marlacummins.com\/stage2026\/?p=12823"},"modified":"2018-02-14T22:19:01","modified_gmt":"2018-02-14T22:19:01","slug":"meditation-can-work-for-adhd-adults","status":"publish","type":"post","link":"https:\/\/marlacummins.com\/stage2026\/meditation-can-work-for-adhd-adults\/","title":{"rendered":"Here Is How You Can Easily Use Meditation to Treat Your ADHD"},"content":{"rendered":"\n

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Not sure meditation can work for ADHD adults?<\/p>\n\n\n\n

As an ADHD adult, I know you may think you can\u2019t pay attention. But the real challenge for you is that you pay attention to everything. And this surplus of attention makes it hard to be intentional about where you focus your attention. So, you may have a hard time getting your important work done, right?<\/p>\n\n\n\n

You may also have challenges regulating your emotions. If you do, you may easily become angry, excited or sad, and feel these emotions more intensely than non-ADHD adults. This emotional dysregulation can also lead you to be impulsive. If regulating your emotions is one of your challenges, you\u2019d really like to do better. I know.<\/p>\n\n\n\n

These, and other challenges related to your ADHD, likely magnify the stress and overwhelm you may be feeling right now. And, if you want to minimize this, you know you need to learn how to work with your ADHD. But, while you know this, you may wonder how, right?<\/p>\n\n\n\n

The key is to create a holistic treatment plan<\/a>. A mindfulness practice<\/strong>, which may include meditation, can help you to manage the above challenges and more<\/strong>. And should definitely be part of your plan. But, if you\u2019re unsure whether a mindfulness practice can work for ADHD adults, you\u2019re not alone.<\/p>\n\n\n\n

Read on to see how a mindfulness practice can help you, and how you can start meditating<\/strong>, even with ADHD .<\/p>\n\n\n\n

What is Mindfulness and Meditation?<\/h2>\n\n\n\n

If I asked everyone reading this article to define mindfulness and meditation, I would receive a variety of definitions. And, if you looked up the terms right now, you might also find them used interchangeably. So, let\u2019s make sure we\u2019re on the same page before exploring further.<\/p>\n\n\n\n

Take a minute to look at the graphic above<\/strong>. Notice the person on the left<\/strong> has a mind full of many different thoughts. As is true for many adults with ADHD, this may be typical for you right now. That is, at any moment you are thinking about the past and the future. And these thoughts may bring up a variety of emotions.<\/p>\n\n\n\n

Contrast this with the person on the right. Her only thoughts are about what is in her immediate environment \u2014 the present moment. This is how I define mindfulness<\/strong>.<\/p>\n\n\n\n

Meditation,<\/strong> as I am using it, is a type of mindfulness. It is a practice, which has many forms, including walking, visualization, and breathing, just to name a few. I\u2019ll explore this more fully below.<\/p>\n\n\n\n

Both meditation<\/strong> and mindfulness<\/strong> can help you to quiet your chaotic mind and be in the present.<\/strong> I know you might be thinking, \u201cI would pay anything to get that!\u201d The good news is, other than time and energy, it doesn\u2019t cost anything.<\/p>\n\n\n\n

Why Mindfulness is an Important Skill for ADHD Adults to Develop<\/h2>\n\n\n\n

While your challenges with focusing your attention are largely due to your brain wiring, there is also a habitual component<\/strong>. That is, because your ADHD makes it difficult to focus and attend, you have developed a habit of not focusing. And, you will do more of what you are used to doing, unless you work on making it different. Make sense, right?<\/p>\n\n\n\n

And without a system for bringing yourself back to the present and taking control of your thoughts, actions and emotions, you cannot steer your life. Adopting a mindfulness practice<\/strong> will help you to manage your ADHD symptoms<\/strong>, and become better at focusing your attention<\/strong>.<\/p>\n\n\n\n

At the same time, I know your ADHD symptoms may make it challenging to develop this habit. The key to persisting is to remember that your ADHD might make it more difficult, and to be compassionate with yourself<\/a>. So, you might say to yourself, \u201cI know this is totally worth it, but it is also hard.\u201d<\/p>\n\n\n\n

Not sure if it is worth it? See what the research says.<\/p>\n\n\n\n

What Does the Research Say About Meditation as a Treatment for ADHD?<\/h2>\n\n\n\n

As psychologist and ADHD expert Keith Conners notes, \u201cYou must be a savvy consumer of your healthcare to get a proper diagnosis and treatment.\u201d<\/p>\n\n\n\n

This is especially critical if you are making decisions about your ADHD treatment based on your Internet research. It\u2019s just not easy to separate the wheat from the chaff. Because, while they may look credible when they are all \u201cdressed up\u201d on a website, there are some specious treatment claims out there.<\/p>\n\n\n\n

When it comes to meditation, there is plenty of anecdotal evidence to suggest that it is an effective complementary treatment for ADHD. And while not definitive, yet, there is also scholarly research to support this. At the very least, the research indicates that meditation can reduce the severity of your ADHD symptoms.<\/p>\n\n\n\n

One of the first studies released by Dr. Lidia Zylowska, author of Mindfulness Prescription for Adult ADHD, found that 78% of participants reported a reduction in their ADHD symptoms. And, since that first study, there have been many more done. If you are curious, google the key phrase, \u201cmindfulness-based therapies for ADHD.\u201d<\/p>\n\n\n\n

If you\u2019re willing to try it out, keep on reading to see how you can start a meditation practice.<\/p>\n\n\n\n

Begin Your Meditation Practice with a Mini-Habit<\/h2>\n\n\n\n

If you envision needing to sit for long periods of time, you may decide, \u201cI\u2019ll never be able to meditate!\u201d The good news is you can benefit from a meditation practice that is shorter, a lot shorter. But first, let\u2019s focus on helping you get started<\/strong>.<\/p>\n\n\n\n

You know that it\u2019s easier to turn on your ADHD brain and feel motivated when an activity interest you. So, the initial excitement about using meditation to treat your ADHD may help you try it the first time. But, when you don\u2019t see the payoff right away, you may quickly lose interest.<\/p>\n\n\n\n

And there goes your hopes of starting a meditation practice. At this point I bet you\u2019ve been through this start and stop cycle with creating habits many times, right? So, you may be leery of trying to create another habit. I get it.<\/p>\n\n\n\n

To make adopting a meditation practice easier<\/strong> begin with a mini-habit<\/strong>. Stephen Guise describes these habits as ones that are \u201cstupid small.\u201d The beauty of this strategy is, while you are focusing on creating the habit, you will feel very little resistance. Even when the novelty wears off. This is key for your ADHD brain.<\/p>\n\n\n\n

As you think about creating your meditation micro-habit consider the triggers that can help you build this habit<\/a>. These may include location, time, preceding action, and people. Below is one way you can go about doing this.<\/p>\n\n\n\n