Hey there Reader,

October is nearly over, and with it, ADHD Awareness Month—a perfect time to explore how mindfulness can support ADHD and other neurodivergent brains. If you’ve ever felt like your brain is dropping thoughts faster than your peers, you’re not alone! ADHD brains typically have fewer working memory slots (3-5 instead of 5-7), so if it feels like you’re juggling too much, it’s because you are.

Short-Term Memory & ADHD: Fewer short term memory slots can make everyday tasks more challenging, because our slots also get refilled faster or things are easily bumped out.

The good news? Mindfulness can help! And it doesn’t have to mean sitting still or “emptying your mind. There are ways to make it fit into your life, ones that work with your brain instead of against it.

First if you want more info on short term memory:

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Mindfulness Made for ADHD Brains

Let’s be honest—mindfulness can help, but you have to make it your own. Traditional methods aren’t always ADHD-proof, but I’ve found ways that are more interesting for me.

Building Focus Without Force:

Here’s the thing: forcing focus doesn’t work for anyone. Meditation is about returning your attention to a focal point.. We need something softer or more interesting to us—something that brings our attention back naturally, without the pressure. Mindfulness is a great practice for that. By focusing on something enjoyable (or even neutral), you can practice reeling your mind back in when it starts to wander.

• Moving Meditation: If sitting still doesn’t work for you, move! Go for a walk, dance, or even bounce on a trampoline (yes, I’ve tried it—it works). Focus on how your body feels as it moves. It’s about feeling grounded, but in a way that works for your energy.
• Grounding in the Moment: Grounding is as simple as feeling your body on the couch, floor, or wherever you are. Focus on the points where your body makes contact—don’t worry about achieving a “zen” state. Just notice the here and now.
• Auditory Mindfulness: Tune into a sound you like—whether it’s white noise, waves crashing, or a favorite song. Focus your attention on one layer of sound, like the bass line or the rhythm of the drums. Or try focusing on all the sounds around you—this can work in a noisy café or at home.
• Hand-Based Grounding: If your brain is spinning, grab an ice cube and hold it in your hand until it melts. The cold sensation pulls you into the present and gives your mind something immediate to focus on. It sounds weird, but it works, especially when you need something to snap you out of a spiral.
• Nature Walk with a Twist: This isn’t just a walk. Go outside and pick one thing to focus on—the smell of the air, the colors of the leaves, the texture of tree bark. Nature has so many elements to anchor yourself with, and it’s a great way to practice mindfulness without feeling like you’re “doing mindfulness.”
• Open vs. Closed Awareness: Play with your focus. Sometimes, try to notice every sound or sensation in your environment (open awareness). Other times, narrow your focus down to one thing, like the sound of your breath or the feel of your feet on the ground (narrow awareness).

Strengthening Focus: Mindfulness is like a soft, gentle guide for your attention. It’s not about forcing your focus—it’s about redirecting it kindly. By practicing with enjoyable activities, you’ll find that your ability to focus strengthens over time. And that can make a big difference in handling daily tasks with ADHD.

I’m not going to pretend that mindfulness is some magic cure, especially when it feels like everything is a distraction. But when you let it be a flexible tool—one that fits into your life—it can help ease some of the overwhelm. You don’t need to empty your mind or meditate like a monk to benefit. You just need to notice the moment you’re in.

Mindfulness doesn’t have to look the same for everyone, and it definitely doesn’t have to involve sitting still for long stretches. Use what works for your brain—and remember, it’s all about practicing presence in a way that’s meaningful to you.

Let me know how you’re incorporating mindfulness into your daily life this month, or if you have a favorite way to stay grounded!

Until next time,
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Coach Amy

ADHD and Wellness Coach

P.S. I’ll be at the Annual Conference on ADHD in California in November. If you’re there as well, let me know!