5 Mindfulness Techniques Adapted for ADHD & Autism

Mindfulness is a powerful tool for reducing stress and improving emotional well-being, but traditional techniques don’t always work for everyone. If you are ADHD, autistic, or AuDHD, sitting still, focusing on your breath, or clearing your mind might feel frustrating or even impossible at times. I always say that skills like meditation is not for everyone. The good news is that mindfulness is flexible and can be adapted to fit your needs.

Here are five mindfulness techniques and ways to modify them:

Mindful Breathing

The Traditional Technique: Focus on your breath, paying attention to the sensation of inhaling and exhaling. Practice “belly breathing” with your shoulders staying down and your belly expanding.

Check out some specific breathing techniques here.

Challenges: Sitting still or focusing on something as subtle as breathing can be difficult, especially if your mind tends to wander or your body feels restless.
Modifications:

• Use Movement: Try pacing, gentle rocking, or walking while you breathe. Pair your breathing with physical movement, like inhaling when you step forward and exhaling when you step back.
• Add Visual or Tactile Cues: Hold an object in your hand (like a stress ball or textured item) and sync your breathing to the act of squeezing and releasing it.
• Count Breaths: If your mind drifts easily, count each breath (inhale for 1, exhale for 2, etc.) up to 10, and then start over. This can provide more structure and keep your attention engaged.
• Try an App or Video: The Tappy smart phone app offers different guided breathing techniques that you can follow along with. My favorite is “box breathing” which makes it easy to remember the breathing times (in 4, hold 4, out 4, hold 4, repeat).

Body Scan Meditation

The Traditional Technique: Slowly bring your attention to different parts of your body, starting from your toes and moving upward, noticing any tension or sensations.
Challenges: This practice can feel tedious or overwhelming if you struggle with sensory sensitivities or if it’s hard to stay still for an extended period.
Modifications:

• Shorten the Practice: Instead of a full body scan, focus on just one or two areas of your body, like your hands and feet, for a shorter, more manageable experience.
• Incorporate Touch: For those with sensory sensitivities, lightly touch or massage each area of your body as you scan it, helping you stay grounded in the present moment.
• Use Guided Audio: Listen to a body scan meditation on YouTube with a calming voice that keeps you engaged and gives structure to the practice.

Mindful Listening

The Traditional Technique: Sit quietly and listen to the sounds around you, paying attention to each sound without judgment or reaction.
Challenges: Sensory overload or difficulty with filtering sounds can make this technique feel overwhelming, and silence might lead to racing thoughts.
Modifications:

• Choose Specific Sounds: Instead of focusing on random sounds in your environment, listen to calming music, nature sounds, or white noise. This reduces sensory overload while still engaging your auditory system. YouTube has a ton of suggestions for Lo-fi and environmental sounds.
• Use Fidget Tools: Keeping your hands busy with a fidget toy or other sensory object can help you stay focused on the sounds without feeling overwhelmed.
• Create Your Soundscape: Record your favorite calming sounds and listen to them as part of your mindful listening practice. Personalizing the soundscape makes the experience more soothing.

Mindful Walking

The Traditional Technique: Walk slowly and focus on the sensation of your feet touching the ground, the movement of your body, and your surroundings.
Challenges: Moving slowly may feel unnatural for those with ADHD who prefer fast-paced movement or for autistic individuals who struggle with proprioception (awareness of body position).
Modifications:

• Walk at Your Natural Pace: You don’t have to walk slowly to be mindful. Walk at a pace that feels comfortable and natural for you, and focus on the rhythm of your steps instead of slowing down.
• Add Sensory Elements: Walk barefoot on different textures like grass, carpet, or sand to bring your focus to how each surface feels under your feet.
• Use Music or Nature Sounds: Listening to calming sounds while walking can help engage your senses without feeling overstimulated. There are also guided walking meditations on YouTube that you can listen to on your walk outside, or videos that you can watch that simulate a walk in nature.

Mindful Journaling

The Traditional Technique: Write about your thoughts and feelings in a stream-of-consciousness style, letting your emotions flow onto the page without overthinking.
Challenges: For some with ADHD, writing can feel tedious, and maintaining focus for long periods may be difficult. Autistic individuals may struggle with expressing emotions in a free-flowing manner.

Modifications:

• Use Bullet Points: Instead of full sentences, try bullet points or short phrases. This reduces the pressure to write a lot while still allowing you to capture your thoughts. Even one sentence a day is a great start for journaling.
• Draw or Use Visuals: If writing feels overwhelming, try doodling or creating visual representations of your emotions. This works especially well for those who are more visually inclined.
• Set a Timer: Give yourself just 5-10 minutes to journal, which keeps the practice short and reduces the pressure to write for a long time. A physical or virtual visual timer is even better as it helps with time blindness.
• Try an App: There are smart phone journaling apps likeDay One that have daily guided prompts that are a great way to get started with daily writing. Mood tracking apps like Daylio also have journaling sections which are a great way to track life data day to day.

Mindfulness is about finding what works for you. If traditional techniques don’t feel right, it’s okay to modify them to suit your needs. Whether you’re navigating life with ADHD, autism, or AuDHD, small adjustments can make mindfulness practices more accessible and enjoyable.

Comment below your favorite mindfulness skills!