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Harnessing Your Brain

Updated: Jan 27

Between 3 to 4 percent of UK adults have Attention Deficit Hyperactivity Disorder (ADHD) with a 3:1 ratio of men to women. This can make your mind an unbearable place to live: Yet it can also be a source of great mental power, like a buried nuclear reactor or internal motor driving you forwards. This is why strategies to calm and control your overactive mind are vital to functioning, even more so than with neurotypical individuals. It's taking your mind from a Chernobyl event to powering the National Grid.


If you can harness your brain in ADHD, you can use it as a superpower.


I have encountered many people in healing and recovery circles who have ADHD. I myself have been recently diagnosed with ADHD, and that's ok: We are all on a spectrum. This led me to want to find out more about ADHD and its mental health associations and what can be done about it from a recovery and healing viewpoint.


Harnessing your brain


ADHD is marked by an ongoing pattern of inattention and/or hyperactivity-impulsivity that interferes with functioning or development.


People with ADHD experience an ongoing pattern of the following types of symptoms:


Living with ADHD often means dealing with a constant stream of thoughts and feelings that can make it difficult to find a moment of peace. However, achieving mental calm is possible with the right strategies and understanding.


So, ADHD is a condition that impacts the brain's ability to focus, regulate emotions, and manage tasks effectively. These symptoms can make daily tasks and managing emotions more challenging than for people who don’t have ADHD. The ADHD mind often works fast, processing information, thoughts, and emotions more rapidly or differently than 'neurotypical' minds. This can lead to a feeling of being overwhelmed or constantly on edge, as the brain juggles multiple stimuli at once. But it needn't be that way. It can be a superpower.


People with ADHD might experience more intense emotions and may have a harder time regulating those emotions compared to those without ADHD. This emotional dysregulation can contribute to feelings of anxiety and stress, making it even more challenging to find calmness and focus.


Understanding the unique challenges and strengths of an ADHD mind is important in developing effective strategies for management. Recognising that these experiences are part of how the ADHD brain operates can bring compassion and patience in managing its symptoms, including using mindfulness and meditation to help achieve a more balanced and calm state of mind.


Mindfulness and meditation for ADHD management can be powerful in improving mental health. These techniques can help slow the mind's rapid pace to help manage the constant stream of thoughts and stimuli. 


How to overcome challenges with meditation if you have ADHD

Starting a meditation practice can be particularly challenging for those with ADHD. With the right approach, you can overcome the challenges. 


Start small

Begin with short, manageable meditation sessions. Even just a few minutes can make a difference. As you become more comfortable with the practice, gradually increase the duration so you can build a habit without feeling overwhelmed.


Use guided meditations

Guided meditations can be especially helpful for beginners, as it may provide direction and focus to make it easier to engage in the meditation process. In the long term, you will find silent meditations more effective.


Create a routine

Choose a specific time of day for your practice, such as in the morning to start your day calmly or in the evening to help unwind before bed. Consistency may help you develop a meditation practice that feels natural for you.


Find a comfortable position

Sitting still for meditation can be uncomfortable or impractical for some people with ADHD. Fortunately, you don’t need to sit in a specific pose - you can meditate while lying down, sitting in a comfortable chair, or even walking or engaging in other forms of movement. The key is to find a position or activity where you can relax without falling asleep, which allows you to focus on your meditation practice.


Embrace a mindful mindset

It's common for the mind to wander during meditation, especially for those with ADHD. Gently acknowledge the distraction and bring your focus back to your breath or the guided meditation, which may build your ability to focus over time.


Use movement

If you find it challenging to stay still, bring movement into your meditation. Walking meditation, yoga, or tai chi can promote mindfulness and relaxation as you focus on your body's movements, helping to anchor your attention in the present moment.


Be patient and kind to yourself

Progress may be slow, and there will be days when meditation feels particularly challenging. Recognise and celebrate your efforts, understanding that each practice, no matter how small, contributes to your overall wellbeing.


6 mindful daily practices to calm an ADHD mind

Adopting daily practices tailored to your needs and lifestyle can significantly enhance focus, reduce stress, promote mental calmness, and improve overall wellbeing when managing ADHD.


Breathing exercises can be a simple and powerful tool to reduce anxiety and improve focus. Techniques such as deep breathing or the 4–7–8 method can help slow your mind and body, making it easier to manage stress. Spend a few minutes each day practicing deep breathing. Inhale slowly through your nose, hold your breath, and exhale slowly through your mouth to help reset your mind, especially in moments of high stress or distraction.


2. Listening to music

Calming, instrumental music can help soothe an overactive mind. Create a playlist of songs that relax you for times when you need to focus or unwind. Music can also be used to help minimise distractions in your environment, making it easier to concentrate on tasks.


3. Move your body

Physical activity can help release pent-up energy and improve mood and focus. Regular exercise you enjoy can help regulate neurotransmitters like dopamine and serotonin, which play essential roles in attention and mood regulation.


4. Engaging your senses

The 5–4–3–2–1 grounding technique can be an effective way to bring your mind back to the present and reduce feelings of overwhelm. Focus on five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.


5. Journaling

Writing down your thoughts and feelings can be a therapeutic outlet for ADHD management. Try journaling to help you organise your thoughts and reflect on your day. This may be privately or online as a blog for example.


6. Asking for support

Reach out to friends, family, or professionals when you're feeling overwhelmed. This is very important. Sharing your experiences and challenges with others can provide relief and open up avenues for support and advice.


What calms an ADHD mind?

Calming an ADHD mind involves activities that reduce overstimulation and help focus attention. Practices such as mindfulness and meditation have been shown to be effective, as they teach the mind to focus on the present moment, reducing the tendency for thoughts to wander. 


Physical exercise can be another powerful tool in helping to release built-up energy and producing neurotransmitters like dopamine and serotonin. Breathing exercises may also provide immediate relief by engaging the body's natural relaxation response, slowing the heart rate, and reducing stress. 


Enjoyable hobbies that require concentration, like drawing, playing an instrument, or gardening, can also be therapeutic distractions and help to calm the mind.


Can a person with ADHD be calm?

People with ADHD may achieve mental calmness through specific techniques, including structured routines, physical activities, calm environments, mindfulness practices, and sometimes medication, as prescribed by a healthcare professional. Consistency in combining these practices may promote effective ADHD management. With the right support and management strategies, people with ADHD may experience significant improvements in relaxation and focus.


What do people with ADHD need to calm down?

To calm down, people with ADHD might use a combination of behavioural strategies, lifestyle changes, and sometimes even medication. 


Medications, such as stimulants (methylphenidate or amphetamine-based drugs) and non-stimulants (atomoxetine or guanfacine) are commonly prescribed to help manage the core symptoms of ADHD, including impulsivity and hyperactivity. Sometimes, these medications may contribute to a calmer state of mind. It's important that any medication is prescribed and monitored by a trained specialist healthcare professional such as an ADHD psychiatrist, tailored to the person’s specific needs. 


Wishing you all the best in your recovery.


I see you, I hear you, I see the divine in you.


Speak in such a way that others love to listen to you: Listen in such a way that others love to speak to you.


Namaste.


Sending you love, light, and blessings brothers.


Olly



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Hello,

I am delighted and enchanted to meet you. I coach men with 'Deep Coaching', 'Supercoaching', and Transformative Life Coaching (TLC). Thank you for reading this far. I very much look forward to connecting with the highest version of you, to seeing your highest possibility, and to our conversations. Please do contact me via my email for a free connection call and a free experience of coaching on Zoom or in person. 


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