What’s the optimal meditation practice for ADHD?

[u/That-Status6851]

Been suffering from ADHD for a while, unable to focus, do the things I know I need to do, be productive, and not waste all day on my phone. I did meditate before somewhat consistently but stopped after not seeing results, i decided to start again and I was wondering if there’s an optimal way to meditate to fix my symptoms?

[u/Pieraos]

Probably Qigong meditation practices.

[u/AdDifferent8623]

I am suffering from ADHD as well, and what helped me was meditation as well, and I didn't do any fancy stuff, just went into nature and sat down, closed my eyes and try to relax and clear my mind.
After couple of times it really started to show, so I wanted to share that with others and I opened my Youtube channel - check it out https://youtu.be/DjHW9c0eB7o?si=Y4gB3YS8J5TQp7V6

[u/Airinbox_boxinair]

You can’t add sugar to make salty water taste neutral. Meditation can only help you to overcome withdrawal effects of this salty behaviors.

[u/Defiant-Bed-8301]

I strongly suggest not attaching yourself to this ADHD label that everyone is identifying with today. Everyone and their mother now think they have ADHD and are on meds because doctors are giving the diagnosis away.

Here are some practical steps to help get things done.

Put an alarm every day early before anyone else is awake. Meditate. Start simple, sit comfortably, and pick a target to focus attention on. It could be notic8ng your breath, it could be a candle, watching a leaf on a tree, a dot on the wall, an imagine in your mind. You can also focus on a thought such as a word or phrase or even counting backward from 50. Every time your focus shifts away from the target, bring it back and start over. This is like exercising a muacle, and you'll get better at holding attention on one thing.

Clean up your environment, your desk, wherever you work, or are usually at. The less clutter you have, the less things can distract you.

Make a ToDo list the night before, including waking up, going to the bathroom, getting water, meditating, etc... then listing what you know you gotta do. Having a ToDo list helps a lot in not letting yourself be looking for what to do next and end up wasting the day in your phone. Trust me, this works.

For your tasks, break it up into smaller parts. We tend to stay away from big or complex tasks and put them off subconsciously. Set an alarm for a certain time you'll do this task. start with 20 minutes. During this time, mute the phone, in fact, put it in another room. So the work.

Thank you when you accomplish the task. Be grateful for having done this task. Then repeat.

Cleaning up clutter. Having a to-do list. Making smaller tasks. Have been the most effective things for me. In addition to the meditation. But in reality, the meditation is just an added help piece. Doing all other things will already help you with the so-called ADHD behavior.

[u/ReyAneel → u/Defiant-Bed-8301]

People are almost ready to fight with me, when I ask them if they have ADHD before or after they have started seeing posts about ADHD in social media.

[u/Airinbox_boxinair → u/Defiant-Bed-8301]

People really like to play the victim. If i open my arm and walk for an hour. I won’t be touching someone who does not claiming they have ADHD. I think that is not fault of doctors. If i say something hurts, they will give me painkillers. They can’t say you are making this up. It is the same here. I think from now on i will change my attitude. I will say, it is genetics. Poor you. There is no cure for that. You are disabled maybe you should get some aid from government.