Simple Mindfulness Exercises for Teens and Adults with ADHD

Discover tips, treatment options, and support strategies from the Finding Focus Care Team

Last Update: June 16th, 2025 | Estimated Read Time: 8 min

Understanding Mindfulness and Its Relevance to ADHD

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental condition marked by persistent patterns of inattention, hyperactivity, and impulsivity that interfere with daily functioning. While pharmacological treatments and behavioural interventions remain foundational components of ADHD management, there is growing interest in complementary approaches that enhance emotional and attentional regulation. Among these, mindfulness-based interventions (MBIs) have demonstrated promising outcomes.

Mindfulness involves the intentional, non-judgemental awareness of the present moment. Although its roots are found in contemplative traditions, modern psychological research supports mindfulness as an evidence-based practice that can improve executive functioning, decrease emotional reactivity, and reduce psychological distress, domains commonly impaired in individuals with ADHD (Mitchell, Zylowska, & Kollins, 2013).

This article explores the mechanisms by which mindfulness supports ADHD management and outlines simple, accessible mindfulness exercises suitable for both adolescents and adults aged 16–55. The goal is to provide evidence-informed practices that individuals can incorporate into daily life as part of a broader treatment plan.

How Mindfulness Affects the ADHD Brain

The executive dysfunction characteristic of ADHD is associated with atypical activity in the prefrontal cortex and reduced connectivity within attention-regulating neural networks. Research indicates that mindfulness training may help re-engage these regions and support neuroplasticity, particularly in areas related to sustained attention, cognitive control, and emotion regulation (Tang, Hölzel, & Posner, 2015).

Mindfulness practices can also reduce default mode network (DMN) activation, a neural circuit involved in mind-wandering and self-referential thinking, which tends to be overactive in individuals with ADHD. By cultivating present-moment awareness, MBIs help individuals disengage from intrusive thoughts and return focus to intentional tasks.

An 8-week mindfulness program specifically tailored to adults with ADHD found significant improvements in symptom severity, attentional capacity, and emotional regulation, with effects persisting at follow-up (Zylowska et al., 2008). These findings underscore mindfulness as a viable adjunct to conventional ADHD interventions.

Practical Mindfulness Exercises for Individuals with ADHD

For many individuals with ADHD, traditional seated meditation may be challenging, particularly in the early stages of practice. The following exercises are intentionally brief, structured, and adaptable, aligning with the attentional capacities of both adolescents and adults with ADHD.

1. Five-Sense Grounding Technique

Recommended Use: Acute stress, emotional dysregulation, or difficulty transitioning between tasks.

This exercise involves systematically attending to sensory input in the environment, which helps redirect attention from internal distractions to external stimuli.

Instructions:

1. Identify five things you can see in your environment.
   
   
2. Notice four tactile sensations, what you can feel physically.
   
   
3. Listen for three distinct sounds.
   
   
4. Attend to two smells.
   
   
5. Identify one taste or sensation in the mouth.

By engaging multiple sensory channels, this practice anchors awareness in the present moment and promotes calm. It is particularly useful for adolescents experiencing emotional dysregulation or sensory overwhelm.

2. Box Breathing (Four-by-Four Technique)

Recommended Use: Emotional reactivity, impulsive urges, or anxiety.

Box breathing is a structured breathing pattern that supports autonomic regulation and reduces sympathetic nervous system activity.

Instructions:

• Inhale slowly through the nose for four seconds.
  
  
• Hold your breath for four seconds.
  
  
• Exhale slowly through the mouth for four seconds.
  
  
• Pause and hold the breath again for four seconds.
  
  
• Repeat this cycle for one to two minutes.

This practice helps develop interoceptive awareness and promotes a physiological state conducive to attentional focus and emotional regulation. It can be especially effective prior to academic tasks or emotionally challenging conversations.

3. One-Minute Mindfulness

Recommended Use: Transition periods, low motivation, or task avoidance.

Many individuals with ADHD struggle with initiating tasks, a phenomenon related to underactivation of the brain’s motivation networks. Micro-practices such as one-minute mindfulness offer a low-barrier strategy to interrupt avoidance cycles.

Instructions:

• Sit or stand comfortably.
  
  
• Close your eyes, if comfortable, or soften your gaze.
  
  
• Pay attention to your breath, without trying to change it.
  
  
• If the mind wanders, gently return attention to the sensation of breathing.
  
  
• After one minute, proceed with the intended task.

Short, structured moments of mindfulness can support task initiation by lowering cognitive load and increasing mental clarity.

4. Mindful Walking

Recommended Use: Restlessness, hyperactivity, or difficulty sitting still.

Mindfulness does not require stillness. In fact, movement-based practices may be more accessible for individuals who experience significant motor restlessness or hyperactivity symptoms.

Instructions:

• Begin walking at a slow, steady pace.
  
  
• Pay close attention to the sensation of your feet lifting and touching the ground.
  
  
• Notice the rhythm of your breath as it syncs with your movement.
  
  
• If your attention wanders, gently return it to the physical experience of walking.

Mindful walking provides a kinesthetic entry point to mindfulness and integrates physical movement with cognitive regulation, an approach found to be particularly helpful for adolescents with combined-type ADHD (van de Weijer-Bergsma et al., 2012).

Recommendations for Sustaining Mindfulness Practice

Adherence to mindfulness is often a challenge for individuals with ADHD due to forgetfulness, boredom, or competing demands. The following strategies may improve consistency:

• Link practices to daily routines (e.g., before meals or after waking).
  
  
• Use visual or auditory reminders (e.g., smartphone alerts).
  
  
• Start small with two to five minutes of practice and build gradually.
  
  
• Incorporate variety, alternating between seated, movement-based, and breath-focused techniques.
  
  
• Track progress with journals or mindfulness logs to reinforce continuity.

It is also beneficial to involve a coach, therapist, or mindfulness instructor trained in ADHD-sensitive approaches, particularly during the initial stages of habit formation.

When to Seek Additional Support

Mindfulness is not a substitute for evidence-based clinical care but can function as a complementary approach. Individuals who experience persistent difficulty with emotional regulation, task initiation, or attentional control may benefit from integrating mindfulness within a broader care plan. Support options include:

• Cognitive Behavioural Therapy (CBT) for ADHD
  
  
• ADHD coaching with a mindfulness-informed approach
  
  
• Medication management, particularly for co-occurring anxiety or depression

Early intervention and consistent support structures are crucial in promoting adaptive coping and long-term symptom management.

Conclusion

Mindfulness offers a practical and evidence-informed framework for improving attention, emotional regulation, and self-awareness in individuals with ADHD. Through simple, accessible exercises, such as mindful breathing, grounding, and walking, adolescents and adults can begin to reshape their relationship with distraction and reactivity.

While challenges in maintaining a regular mindfulness practice are expected, the cumulative benefits support its inclusion in ADHD treatment plans. With patience and persistence, mindfulness can empower individuals to engage more fully with their environment, their goals, and their sense of self.

Finding Focus Care Team

We are a group of nurse practitioners, continuous care specialists, creators, and writers, all committed to excellence in patient care and expertise in ADHD. We share content that illuminates aspects of ADHD and broader health care topics. Each article is medically verified and approved by the Finding Focus Care Team. You can contact us at Finding Focus Support if you have any questions!  

References

Mitchell, J. T., Zylowska, L., & Kollins, S. H. (2013). Mindfulness meditation training for attention-deficit/hyperactivity disorder in adulthood: Current empirical support, treatment overview, and future directions. Cognitive and Behavioral Practice, 20(4), 501–515. Link  

Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225. Link  

van de Weijer-Bergsma, E., Formsma, A. R., de Bruin, E. I., & Bögels, S. M. (2012). The effectiveness of mindfulness training on behavioural problems and attentional functioning in adolescents with ADHD. Journal of Child and Family Studies, 21(5), 775–787. Link

Zylowska, L., Smalley, S. L., et al. (2008). Mindfulness meditation training in adults and adolescents with ADHD: A feasibility study. Journal of Attention Disorders, 11(6), 737–746. Link