5 Simple Mindfulness Strategies for ADHD That Actually Work

Let’s be honest — the way people describe mindfulness sometimes sounds like a comedy skit.
“Just sit still. Clear your mind. Think about nothing.”
Ma’am… if I could turn my brain off like that, I wouldn’t be over here forgetting my coffee in the microwave for the third time today. I’d be somewhere on a beach writing my next bestseller.

ADHD brains don’t do “off.” We do on, on, ooh, what’s that over there?

That doesn’t mean mindfulness is impossible for us. It just means the typical “sit still in silence” method might make us want to crawl out of our skin.

But here’s where my story comes in…

How Mindfulness Found Me?

I didn’t wake up one morning, light a candle, and say, “Today, I’m going to start my mindfulness journey.”
No, I stumbled into it out of desperation.

In 2019, after giving birth to my fourth child, I went through over four months of severe postpartum depression. It wasn’t just the baby blues — it was a heavy, suffocating fog I couldn’t think or move my way out of.

I was functioning on autopilot, but my mind was loud — full of worry, exhaustion, and guilt.

And the louder it got, the more I felt like I was losing myself.

I tried everything people told me would help: journaling, exercise, even cramming “me time” into the rare quiet minutes I had. But my thoughts were like a radio I couldn’t turn down.

The turning point came one morning when the baby was finally asleep, and I sat at the kitchen table, staring at my cold green tea. I realized I had been holding my breath — literally.

So I exhaled.

Took another breath in.

Exhaled again.

And for a tiny moment, everything went quiet.

That little slice of silence? It felt like a miracle.

It Took Years to Learn to Really Be Silent

Here’s the thing — I didn’t master mindfulness overnight. That moment at the kitchen table was just the first time I noticed I could have silence in my head.

It took years of practice — and a lot of failed attempts — before I could actually quiet my mind for more than a few seconds. Some days I still can’t. And that’s okay.

I started small.

Five seconds of noticing my breath.

A minute of paying attention to the sound of the fan in my room.

Watching the steam rise off my tea without picking up my phone.

Over time, those seconds stacked up into minutes.

And here’s the beautiful part — the more I practiced, the more my brain started craving that stillness.

Why Silence Actually Helps ADHD Brains

People think ADHD is just about distraction, but what’s really going on is that our brains are constantly scanning, searching, and juggling.

We’re not just thinking about one thing — we’re thinking about 27 things at once, and all of them feel urgent.

That constant mental noise is exhausting. It drains our focus, patience, and energy.

Silence — even just a few minutes of it — is like giving your brain a power nap while you’re still awake.
It slows down the spinning, lets your nervous system breathe, and actually resets your attention.

When you step into silence, you’re telling your brain, “We don’t have to chase everything right now. We can just be here.”

And for those with ADHD, that’s not just calming — it’s revolutionary.

The ADHD-Friendly Version of Mindfulness

Mindfulness is simply paying attention, on purpose, to the present moment.

That’s it.

You can do that while sitting, moving, folding laundry, or walking your dog.

Think of it as noticing on purpose. You’re not trying to erase your thoughts — you’re giving them a home base to come back to.

Struggling with mindfulness and ADHD?

I get it.

That’s why I use these 5 simple mindfulness strategies every day — movement, short resets, sensory focus, mindful tasks, and cues — to calm my busy brain and find focus. Try them today.

5 simple mindfulness strategies

1. Use Movement as Your Anchor

If sitting still feels like torture, don’t. Walk, stretch, dance — and pay attention to how your body feels while you do it.
Notice the rhythm of your steps, the sway of your arms, the sound of your feet hitting the ground.

Movement actually makes it easier for some ADHD brains to focus.

2. Keep It Short — Like, Really Short

Start with 20 seconds.

Notice three things you see, three things you hear, and three things you feel right now. Done.
That’s mindfulness. No timer. No pressure. No guilt.

3. Engage All Your Senses

Pick one thing you’re already doing — eating, showering, drinking your morning coffee — and fully notice it.
Taste it. Smell it. Feel the temperature. Listen to the sounds around you. Even 30 seconds of this counts.

4. Make Everyday Tasks Mindful

You’re washing dishes anyway — feel the warm water. Hear the sound it makes. Notice the soap bubbles.
You’re folding laundry? Pay attention to the softness of the fabric and the way it moves in your hands.
Mindfulness doesn’t have to be a separate “thing.”

5. Give Yourself Cues

Sticky notes, bracelets, alarms — whatever works to remind you to pause and come back to the present. ADHD brains love visual and tactile cues. It’s like a little nudge saying, “Hey, come back to now.”

Here’s the Bottom Line

Mindfulness with ADHD doesn’t have to be quiet, still, or Instagram-perfect. It just has to help you catch yourself when you’re on autopilot and bring you back — even for a second.

For me, it started as a survival tool in one of the hardest seasons of my life. Now, it’s something I choose daily — not because I’m trying to be some enlightened Zen master, but because I know what it’s like to live with a loud brain that never rests.

And I also know the deep relief of finding moments when it does.

So start small. Find your slice of silence. Let it grow over time. And know that every breath you take on purpose is proof that you’re doing it right — ADHD brain and all.

Your Turn

I’d love to hear from you — have you ever tried mindfulness? Did it feel impossible at first, or did you find your own way into it?
Drop a comment below and share your experience (and yes, messy, imperfect stories are welcome here — this is a judgment-free zone).