The Role of Mindfulness Practices for ADHDers

Developing a mindfulness practice is one of the best things you can do for yourself and your ADHD brain.

We all have “negative” habits of thought—well-developed neural pathways strengthened over time—that create "chatter" in the back of our mind ALL. DAY. LONG.

We spend a lot of time thinking from the survival part of our brains (ruminating about the past, or fretting about the future), but very little time in the present moment.

Present-moment thinking is associated with the prefrontal cortex (PFC) and is where we are our most creative and resourceful. The PFC is also where our cognitive functions operate. In ADHDers, the executive functions don’t "function" as well, and this is the source of many of our difficulties.

Negative habits of thought are the result of both nature AND nurture because 1.) ADHDers are wired differently, and 2.) we tend to receive more negative feedback than neurotypical people.

Mindfulness interrupts the negative chatter and builds new neural pathways—additional gray matter in the PFC—right where we need it.

The thing about the negative chatter is that it started as a way to keep us safe, but none of it is true, and harms our health and wellbeing:

• "I should be more productive."

• “I’m not like other people.”

• “I can’t make friends.”

• “If so-and-so really knew me, they wouldn’t like me.”

• “I’m not as smart as other people.”

• “Why can’t I ever seem to get it together?”

• “Why am I so lazy?”

• “At my age, I should have accomplished more.”

• “I’m not a successful person.”

• “My life has passed me by.”

• “I’m a horrible student.”

• “I’m a lousy mom/friend/partner.”

The longer the messages have been there, the deeper the neural pathways, and the current science indicates there isn’t a way to completely eliminate them.

HOWEVER, you can quiet the chatter, shorten the duration, and reduce how often it shows up. Simple mindfulness exercises generate dopamine and create new neural pathways that change the narrative of the chatter to self-compassion, positive outlook, and creative thinking.

Mindfulness is as simple as noticing the things around you, the sounds, sights, smells, textures, and sensations of touch.

Ten seconds of rubbing your thumbs and index fingers together is enough to interrupt an intrusive thought, and begin to change the narrative.

15 minutes of practice throughout the day will build new gray matter, increase dopamine, and improve every aspect of your life!