Train Your Mind Like a Puppy: Mindfulness Strategies for Learning Meditation with ADHD
- 11 hours ago
- 4 min read
Meditation can feel like a challenge when your mind races or jumps from one thought to another. For people with ADHD, sitting still and focusing
might seem impossible. But what if you approached meditation like training a puppy? With patience, persistence, and treating the 'distractions' as part of the experience rahter than a problem to overcome. It is this working in this way, which is the way the technique of meditation wants you to work that helps bring benefits to your life and those around you. This post explores how to 'train' your mind with kindness and practical strategies that work, even if you have ADHD.
Understanding the Mind Like a Puppy
A puppy is curious, easily distracted, and full of energy. When training a puppy, you don’t expect perfect behaviour right away. Instead, you use patience and gentle positive reinforcement to guide it back when it wanders. Your mind works similarly when learning meditation, especially with ADHD or a history of trauma. It will wander, jump, and 'get distracted'. The key skill is to notice when your attention drifts, smile, and gently bring it back to your chosen focus.
This focus could be your breath, the sensation of your body, the feeling of washing dishes, the posture in yoga, or even the task of writing an email. The moment you realize your mind has wandered, you have already practiced mindfulness. This awareness is the foundation of meditation.
Building Awareness and Concentration
Mindfulness is about developing two main skills: awareness and concentration. Awareness means noticing what is happening in the present moment without judgment. Concentration means gently holding your attention on one thing, like your breath or a sensation.
For people with ADHD, these skills can feel difficult to develop. Here are some strategies to help:
Start small: Begin with just one or two minutes of meditation. Short sessions reduce frustration and build confidence.
Use anchors: Choose a simple, familiar focus like your breath or the feeling of your feet on the ground.
Label distractions: When your mind wanders, silently name the distraction (“thinking,” “noise,” “planning”) and return to your anchor.
Notice improvement: if you bring your mind back to your anchor 20 times in a 2 minute practice in week one and then only have to 10 times after a week of practice, this is progress. Notice it getting easier and more enjoyable which will help with motivation to practice.
Be kind to yourself: Instead of criticising your wandering mind, smile and treat yourself like you would a puppy learning new tricks. Being frustrated will only upset you.
Practice regularly: Consistency helps build new habits. Even a few minutes daily can make a difference.
These steps create a gentle cycle of noticing, smiling, and returning, which strengthens your mindfulness muscles over time.
Applying Mindfulness Beyond Meditation
Mindfulness is not limited to sitting quietly. You can practice it anytime, anywhere. For example:
Washing dishes: Notice the warmth of the water, the texture of the soap bubbles, the sound of running water.
Yoga postures: Feel the stretch in your muscles, the contact of your body with the mat, your steady breathing.
Writing an email: Pay attention to the movement of your fingers on the keyboard, the words you choose, the rhythm of typing.
Looking at a flower: Observe the colors, shapes, and delicate details without rushing.
Each time you catch your mind drifting and bring it back to the present moment, you practice mindfulness. This gentle reinforcement builds your ability to stay focused and calm, even in busy or distracting environments.
Mindfulness as a Foundation for a Good Life
Mindfulness is more than a meditation technique. It is a way to develop awareness and concentration as pillars of your daily life. When combined with living a set of values like kindness, patience, and acceptance, mindfulness becomes a key ingredient in a recipe for a more harmonious and fulfilling life.
For people with ADHD, this approach offers a practical way to manage distractions and emotional ups and downs. It encourages self-compassion and reduces frustration. Over time, mindfulness can improve focus, reduce stress, and enhance overall well-being.
Tips for Staying Patient and Persistent
Training your mind like a puppy requires patience. Progress may be slow, and setbacks are normal. Here are some tips to keep going:
Celebrate small wins: Every time you notice your mind wandering and return, you succeed.
Use reminders: Set gentle alarms or notes to pause and practice mindfulness during the day.
Create a routine: Meditate at the same time each day to build habit.
Find support: Join a meditation group or use apps designed for ADHD mindfulness.
Be flexible: If sitting meditation feels hard, try walking meditation or mindful movement.
Remember, the goal is not to stop your mind from wandering but to build a friendly relationship with it. Like training a puppy, it takes time, kindness, and steady practice.
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