The Mindfulness Prescription for Adult ADHD

 

By Claire Parsons

 

Though research is emerging that meditation or other mindfulness practices can benefit people with ADHD, it’s not hard to see how efforts to train attention may present unique challenges too.

As a special education lawyer, caregiver to a child with ADHD, and mindfulness teacher, I was looking for resources to address these challenges. 

I am pleased to have found one in The Mindfulness Prescription for Adult ADHD by Lidia Zylowska, MD. In the book, Dr. Zylowska shares the mindfulness program she  designed for people with ADHD in an accessible and well-organized book. Here are five reasons why I liked it.

1. Doesn’t Put Medication and Meditation in Competition

In case the title makes you nervous that the author “prescribes” mindfulness for ADHD to the exclusion of other things, like medication, don’t be. Mindfulness Prescription doesn’t do that. Dr. Zylowska says nothing in the book to dissuade anyone from supporting themselves with medication, therapy, or any other beneficial modality.

To the contrary, Zylowska offers useful guidance for people who may need to decide whether ADHD medication is right for them. She also explains that medication and meditation can work well together.

This is good news since, just like meditation, the decision to use medication to treat ADHD symptoms is a personal choice that may require consideration of a variety of factors. Rather than a directive, the discussion of medication in Mindfulness Prescription is aimed at empowering readers with information and ideas so they could make an informed decision for themselves.

2. Offers a Clear Path for Exploring Mindfulness

The book also offers a nice entry point and a clear path for exploration of mindfulness practices. The first section provides context and research regarding ADHD and explains why mindfulness can be an effective treatment option. Even if you know about ADHD, I encourage you to read the overview because it may increase understanding and motivate practice by clearly identifying potential benefits of mindfulness practice.

The second part of the book sets out Zylowska’s 8-week mindfulness program for ADHD. This portion of the book is ideal for readers new to mindfulness, since it offers clear guidance on practices that can target specific symptoms, such as a racing mind or hyperfocus. It may also be a good refresher even for experienced meditators because it offers so many suggestions for incorporating informal practices into life.

3. Doesn’t Accentuate the Deficit in ADHD

My favorite thing about Mindfulness Prescription is that it didn’t let the “deficit” in ADHD take over. This is because she also doesn’t let attention take over when it comes to mindfulness. One of the most common reasons many people say they can’t meditate is that they can’t “clear their mind” or “calm the monkey mind.” People frequently take this idea a step further and suggest that ADHD makes this even harder.

Zylowska addresses these issues head on when she offers the idea that ADHD, just like many other conditions, isn’t all deficits. She reminds readers that all of us have relative strengths and weaknesses, and she explains that mindfulness is not just about focus but also non-judgment or open curiosity. Though people with ADHD may find focused attention a bit more challenging, Zylowska notes, curiosity may be a relative strength.

Overall, the book is clear that meditation is not about “fixing” oneself but relating to one’s life and oneself with greater kindness. It doesn’t merely offer practices to improve focus, but also aims to help readers cultivate self-compassion and self-acceptance.

4. Provides Formal and Informal Practices

The 8-week practice guide is built around targeting specific aspects of life that may especially benefit people with ADHD. These include focus, slowing down, body awareness, communication, and emotional regulation. In each chapter, Zylowska offers formal guided meditation practices to help the reader build skills in each area.

Though the formal practices are relevant and well-presented, the informal practices in the book may be the most useful. As one example, one practice “STOP” was an acronym to help you learn how to build regular pauses into your day. The acronym stands for:

  • Stop,
  • Take a breath,
  • Observe (sensations, emotions, thoughts, environment),
  • Proceed.

Most of us can easily fall into the habit of unconscious rushing, but people with ADHD may have the extra challenge of hyperfocus that can make this even harder. Small practices like STOP built into our day can help make mindfulness a part of our lives even without formal meditation practice. 

5. Explains Mindfulness with Science and Stories

While of course the perspective of science in the Mindfulness Prescription is beneficial, I was also glad that the book wasn’t just science. Each chapter and each practice was embedded in a story from life to exemplify its significance and utility.

Though the first section of the book is heavy on science, the second section used stories and examples that showcase how mindfulness can work in real life. This made the book a lot more enjoyable and engaging to read and helps readers envision how they might begin using the practices to support their own lives.

Conclusion

The Mindfulness Prescription for Adult ADHD is an accessible yet thorough offering for anyone looking to understand how mindfulness can make a difference people with ADHD or for those supporting people with ADHD.

Anyone who wants to learn more about ADHD, mindfulness, or both can benefit from reading it and exploring the practices it offers.

 

Photo: Author’s Website

Editor: Dana Gornall

 

Did you like this post? You may also like:

Autistic with ADHD: Is Meditation Possible?

How to Not Fall on Your Butt: The Art of Focus.

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