In short: keep it short, physical and forgiving. Sit for one to three minutes, anchor on a strong sensation such as the breath at the nostrils or the feet on the floor, try walking meditation, and treat every wander as a rep, not a failure. This is general information, not a replacement for care from a clinician.
What helps
- Short sits: one to three minutes, several times a day.
- Movement: walking meditation or standing. See walking meditation.
- A physical anchor: feet, hands or the breath at the nose.
- Counting breaths: counting breaths.
- Noting: noting meditation gives the mind a job.
Mindset
Wandering is normal. Each return is the practice. See how to focus and restless during meditation.
If you struggle with focus or mood, talk to a doctor or therapist as well. Long silent retreats may not suit you yet: is a silent retreat safe?
Questions people ask
Can people with ADHD meditate?
Yes. Many find short sessions, walking meditation and a physical anchor easier than long silent sits. The skill is noticing wandering and returning, which you can practise many times in a minute.
How long should I meditate with ADHD?
Start with one to three minutes and build slowly. Several short sits a day are better than one long sit you dread.
Is meditation a replacement for ADHD treatment?
No. Meditation can be a helpful practice alongside professional care, but it does not replace medical or psychological support.