A New Approach for ADHD brains
By: Christina Crowe, RP
In today’s fast-paced world, mindfulness is a buzzword, especially within mental health circles. However, for those of us with with ADHD, traditional mindfulness teaching and techniques often fail to cater to our neurodivergent brains.
This article introduces DIY*Calm, a more tailored method of integrating mindfulness into our daily routines, offering a new path for those with ADHD to achieve the calm we hear so much about.
Understanding ADHD and Mindfulness
The conversation around ADHD treatment has evolved impressively over the last 5-10 years, yet many healthcare training programs still segregate ADHD into optional coursework (like mine did). This outdated approach overlooks the importance of understanding ADHD through a neurodivergent lens, a critical piece of the intersectionality wheel.
Mindfulness, which has a rich history spanning 800 years, can be adapted specifically for the ADHD mind, a journey I have personally been on for the last 15 years.
Like many, my initial attempts at mindfulness were met with frustration. Traditional practices seemed incompatible with my fast mind, which actually worked well for me throughout different parts of my day.
It took time (and the eventual deeper understanding of how my ADHD presented) to see the value in quieting my mind and finding peace. I decided to give it another try.
It’s a bit challenging to tease apart the many influences that helped shape my approach. It is definitely a convergence of trauma-based, nervous system knowledge (when is your brain actually available to learn?), as well as principles about what healthy versus unhealthy stressors, but also the conditions they occur in.
The epiphany marked the beginning of a new look at an old skill—a calming practice that, like any new pursuit, demanded patience and practice.
So when are you supposed to try this? Are you taping your foot? skimming ahead? I get it, I’m busy too!
Perhaps the most important lesson I learned was the need to practice mindfulness in calm moments, not during stress. Which means you need to both identify these moments possibly both in advance, and in the moment.
This foundational understanding—a calm body precedes a calm mind—became the cornerstone of my approach. As emphasized by trauma experts like Dr. Eric Gentry and Dr. Bob Rhoton, who presided over my first trauma certification, stress reduction begins with physical calmness, enabling clarity and better decision-making.
Adopting Mindfulness in Everyday Life
To integrate mindfulness effectively, I recommend a simple yet consistent practice to start:
- 10 to 30 seconds of mindfulness,
- three to four times a day,
- during routine tasks.
THAT’S IT. For about two weeks. Your skill building has begun.
That’s it? We’re always trying to bite off more than we can chew, and I’m here to remind you of a big belief of mine, which is we have to slow down, not only our minds, but our entire learning processes. This is just the start.
This accessible starting approach fits seamlessly into daily life, whether brushing teeth, brewing coffee, or preparing your dinner.
Over time, this builds mental presence and strengthens the ability to detect dysregulation earlier, allowing proactive management of stressors.
The Transformative Power of Practiced Presence
Mindfulness offers more than mere tranquility. This one (and always free!) skill fosters deeper self-connection and self-compassion. Through this practice, those of us with ADHD can gain profound insights into ourselves, freeing us to make the improvements we want, on our own terms.
While mindfulness is no magic cure (because there is no cure for ADHD), it complements ADHD medication by training the brain to sustain attention, offering a viable path for enhancing daily life.
The path to calm for those with ADHD lies in tailored mindfulness practices.
By adopting a more personalized approach, we can cultivate presence, enhance our experience and quality of life, and navigate the challenges of ADHD more effectively.
I invite you to explore this journey, share your experiences, and embrace the peace that mindful living can bring.
About the course
DIY*Calm is an e-book with a handful of accompanying video’s.
It’s been created, written and edited by ADHD brains, for other neurodivergent thinkers. It is affirming, research-informed, trauma-sensitive, and completely judgment-free.
The learning objectives we considered in creating this guide include:
- Understand how mindfulness works in the neurodivergent brain, including ADHD, sensory processing sensitivity, and executive functioning challenges.
- Choose from a menu of adaptable, affirming mindfulness tools that meet you where you are.
- Build your own personal regulation toolkit using evidence-based strategies for focus, transitions, and emotional overwhelm.
- Recognize and interrupt burnout before it happens using quick, repeatable practices.
- Teach these practices to your children, clients, or students (great for parents, educators, and clinicians).
An important overall ADHD treatment note:
The information war on ADHD never seems to cease. I want to make it clear that mindfulness meditation is not a sole treatment option for ADHD. It is a complementary tool that helps all brains. If you can’t take medication, can’t yet access medication, if you’re trialling medication, or if you just haven’t found the right dose or format yet (hang in there!), or you’re having a great experience on medication, mindfulness meditation is a wonderful tool to help your brain build skills and to lean into, as a complementary practice.
If you are interested in checking out the course and learning more about our other offerings, click the button below to go there now:
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