Mindfulness and ADHD
It seems obvious, as a main issue in ADHD is an inability to pay attention, that an attention-building technique should be helpful. The problem, though, is if people with ADHD will actually be able to sit down and do it!
The UCLA Mindful Awareness Research Center is dedicated to the scientific investigation and promotion of Mindful Awareness — the moment-by-moment process of actively observing physical, mental and emotional experiences, as a means of stress reduction and improving well-being. They specifically relate the use of mindfulness techniques to ADHD.
It seems obvious, as a main issue in ADHD is an inability to pay attention, that an attention technique should be helpful. The problem, though, is if people with ADHD will actually be able to sit down and do it! The center therefore makes its programme as user friendly as possible, starting with five-minute seated meditations, or mindful walking exercises.
While the word meditation may have religious connotations, the process of observing your own thoughts and feelings can be performed by anyone with any religion or none. The whole idea is to focus on breathing in and out, and when thoughts arise, label that “thinking” and go back to your breath. The key is accepting that the mind will wander, but not jumping straight on the train and going wherever your thoughts take you.
This process of noticing thoughts and feelings, labelling them and returning attention to the breath can be done, of course, throughout the day and should be, in order to get lasting results. Eventually it may become a habit, and the background awareness, the place in which the feelings, thoughts and sensation arise, takes up more space in our attention, giving us a calmer base, a steady place with which to “check in” and ground ourselves.
Early findings from the centre’s research, involving 25 adults and eight adolescents, half of whom had the combined (both inattentive and hyperactive) form of ADHD were very promising, with significant improvements recorded, and participants satisfied with the programme. Research results also suggest that brain activity and dopamine levels may vary between those who meditate regularly and those who do not.
Other articles by Sarah Luczaj
This article was last reviewed by on Wednesday, 21st November 2007. You can leave a reply below.
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17th January 2008
It’s about time that the truth about ADD and ADHD be told. We are the brightest of the bright. Unfortunately we ended up in schools where the majority of the teachers, with their cognitive deficiencies intact, assumed the same curriculum could be applicable to students with individual needs. Perhaps if we received the high mental stimulation that we so badly craved, instead of bland raw facts, that at best dulled our creative potential, we wouldn’t be besieged with the problems we battle daily. We were taught to color inside the lines. We could have thrived. We have the potential for greattness. Until schools change the curriculum, one that’s not unidimensional, and teachers recognize that children have different needs, we will continue to have children, and our children’s children, suffer with coping skills throughout their lives, and be subject to labeling and considered to be underachievers. I would call this reverse evolution.
We need to embrace our diagnosis and prove to the world, that with sheer determination, encouragement, and support, there is nothing to stand between us and attaining life long goals.
29th January 2009
Mr.Sarah Luczaj Shalom,
My name is Rotem and I’m an Israeli journalist who as recently detected with ADHD. All my life I suffered the consequences of wondering mind. All my life it was hard for me to sit and read, listen and make a connection with other people. and also, It’s very hard for me to sit and write.
I took Ritalin/Concerta for 2 month, until a week ago I stoped. I decided that there must be another path. It’s to important, It’s my life, I must find my own way. I must struggle and get control of my mind.
Four years ago…
I participated in Vipassana mediation course. It was one of the most powerful experiences of my life. three month later I stoped the meditation, I can still remember the rare intimacy I was able to share with other people after the course. Everything was sharp, for a short while
I conquered my mind.
Now when I know that I have ADHD I’m ready to fight and to get control over my mind, and I’m looking for guidance and advice. for someone who has professional experience and knowledge about the two worlds: Vipassana and ADHD.
I want to know if there is a connection ? and answer in Mindfulness meditation to wandering mind?
can I assemble a plan hand to hand of Vipassana and ADHD ?
Thank you for your time and for reading my letter,
It’s very important to me,
Rotem.
9th March 2009
Hi Rotem,
I’m very much like you. Just a few days ago I found out that I have ADHD by reading the book Scattered Minds which 100% resembles my experiences as a child and later as an adult. I did 10 days Vipassana course last year (had no idea what ADHD was back then) and since then tried to meditate regularly, but couldn’t commit to any regular schedule. Somehow I’m sure that there is a direct connection between ADHD and meditation. I think that having ADHD is a “blessing in disguise” and that’s what brought me unconsciously to Vipassana in a first place. To me meditation is a path to learn how to take advantages of being ADHD like sensitivity, creativity & natural curiosity and learn through meditation how not to waste those talents in constant turmoil of the mind. The challenge is to break this vicious cycle of “no focus – no meditation, no – meditation – no focus”… There is a lot of controversy going on regarding use of Ritalin and I agree that if you just take Ritalin all the time and do nothing else, it won’t do any good. But may be taking Ritalin only during first couple of months to get established in firm meditation schedule and to break this vicious cycle, may be not such a bad idea? I haven’t done it myself and I’ll try first without it by joining local sitting group in my area… But if I drop the ball again, I’ll consider trying Ritalin and see if it helps me or not.
31st January 2009
Hi Rotem,
thanks for sharing your experience here.
I think you have the answer yourself – you tell me that you were able to stabilise your mind with vipassana. If you can call that experience back, remember vividly how it was to have some control over your mind, to see things so sharply, it might help you find the energy you need to make a “plan” to help yourself with the effects of ADHD. I personally think all that may be required is regualarity with the meditation, maybe little and often would work the best.
I am not an expert on ADHD treatment, or on meditation, but that is my feeling on the matter, that you have strong motivation and have already discovered a useful tool. I wish you all the best. Let us know how it goes, if you like.
1st February 2009
Hi Sarah,
Thank you for your advice and the encouragement. The funny
thing is, I’m really making a plan that try to answer some
of the problems I had in previous experiences.
I stoped meditating after I lost my ability to concentrate, and also
lost interest. I’m not trying to give myself excuses, but to be effective
and I think that one of the most important things is a strong start in the
beginning.
People with ADHD finding it hard to keep routines. So I’m planing on
taking some time for mindfulness meditation (3 months) and do it
exclusively. after such a period I hope there will be some neurological
advantages that will make it easier to continue. Also Practice make perfect,
and I will be more savvy in the meditation method (Vipassana).
I will keep you posted and will be happy to hear your
thoughts about such a plan.
Rotem.
1st February 2009
Rotem,
Hi Rotem,
it sounds like a great plan to me, you are right, that amount of intensive practice may well give you a ‘neurological advantage’ – if nothing else it will certainly become an ingrained habit of mind during that time. And when you are truly convinced of the benefits, that it was not just a ‘one off’ last time, you will find it easier to keep your practice up in an everyday setting.
For me meditation is a lot about actually watching my own inability to concentrate. Not judging it or trying to stop doing it, but finding a place where I can sit and watch. Sometimes the leaping about stops for a while :-)
15th May 2009
Hi, I just wanted to correct an error you made; ADHD is not about an “inability to pay attention”, it is about difficulty regulating attention. Many people with ADHD will tell you they can pay attention very well (often *too* well!) to certain kinds of tasks, generally those tasks that they find intrinsically motivating. The problem is in consciously directing the attention towards what you are “supposed” to be concentrating on.
It is a common assumption that people with ADHD are incapable of paying attention, probably because the name of the disorder itself is a bit of a misnomer; unfortunately this assumption often means people’s difficulties are dismissed as laziness because others look at their behaviour and say “well, you can pay attention perfectly well when you really want to!”. This isn’t strictly true anyway, because you can want more than anything to concentrate on something, and yet still find it difficult if the task is not intrinsically motivating.
15th May 2009
thanks for the insight, miss dipsy!