The Beginners Guide to Meditation for ADHD.
Focus can be honed.
Meditation has increasingly been studied as a complementary approach for managing ADHD, with research showing promising results. Evidence suggests that mindfulness meditation can improve attention, emotional regulation, and impulse control by strengthening areas of the brain involved in focus and executive function. A 2018 meta-analysis in Journal of Attention Disorders found that mindfulness-based interventions were associated with significant improvements in ADHD symptoms, especially when practiced consistently over time. Regular meditation has also been linked to reduced stress and anxiety, which often co-occur with ADHD, making it a powerful tool for overall mental health.
The good news is that meditation doesn’t require a special setting—you can start right at home. For beginners, try this simple 5-minute mindfulness exercise:
Find a quiet, comfortable spot to sit.
Close your eyes and take a few slow, deep breaths.
Focus your attention on the sensation of your breath moving in and out.
When your mind wanders (which it will), gently notice the distraction and bring your focus back to your breath—without judgment.
Continue this cycle for 5 minutes, gradually increasing the time as it becomes more comfortable.
Over time, even short daily sessions can help retrain the brain to manage distractions, strengthen focus, and support ADHD treatment. Like exercise and nutrition, meditation works best when it becomes part of a consistent routine—helping not just with symptom control but with long-term emotional balance and resilience.