Mindfulness for ADHD & Anxiety: 2 Neurodiverse Practices

Living with ADHD and anxiety can feel overwhelming, but mindfulness offers powerful tools to navigate these challenges. These research-backed techniques help you work with—not against—your neurodiverse brain.

Why Mindfulness Helps ADHD and Anxiety

• Reduces emotional overwhelm: Creates space between stimuli and reactions
• Improves self-awareness: Helps identify triggers for stimming or anxiety
• Builds self-acceptance: Encourages compassionate observation of neurodiverse traits

Practice 1: Mindful Stimming Observation

What is stimming? Self-stimulatory behaviors (like fidgeting or repetitive motions) common in ADHD that help regulate emotions and focus.

10-Minute Stimming Awareness Exercise

1. Notice: Observe your stim behavior without judgment (hair-twisting, leg bouncing, etc.)
2. Breathe: Take 3 deep breaths while continuing the stim
3. Explore: Ask yourself:
   • What triggered this stim?
   • How does my body feel during it?
   • Is this serving me right now?
4. Release: Gently return to natural movement

Pro Tip: Keep a stim journal to track patterns and emotional states.

Practice 2: Externalizing Emotions Technique

This narrative therapy approach helps separate your identity from challenges.

Emotion Regulation Exercise

1. Settle In: Sit comfortably with closed eyes
2. Name It: Identify a persistent emotion ("Anxiety is visiting")
3. Visualize: Picture it as a separate object (cloud, animal, etc.)
4. Create Space: With each breath, imagine stepping back from it
5. Affirm: "You are not me" (3 repetitions)

Neurodiversity Resources

• Mindfulness for Autism Spectrum
• Loving-Kindness Meditation Techniques
• ADHD Focus Strategies

Remember: These practices aren't about fixing your brain—they're tools to help you thrive with your unique neurology. Start with just 5 minutes daily and build from there.