Practical, hands-on approach to managing ADHD-like symptoms, focusing on strategies to improve daily life.
We hope you find this page helpful. Remember, ADHD symptoms affect everyone differently, so if you have any concerns, it’s always best to speak with a healthcare professional.
Mindfulness and relaxation techniques are becoming recognised as powerful tools for managing ADHD-type symptoms, offering a natural, accessible way to improve focus, reduce stress, and regulate emotions. If you’ve been struggling with restlessness, impulsivity, or inattention, incorporating these techniques into your daily routine could provide some much-needed relief.
While medications or therapies like Cognitive Behavioural Therapy (CBT) are often central to managing ADHD, mindfulness and relaxation can be a valuable complement, allowing you to develop a sense of control over your thoughts and emotions.
These practices don’t require much time, and the benefits can grow over time with regular practice.
Mindfulness is the practice of focusing on the present moment without judgement. For someone who might experience ADHD-type symptoms like distractibility or impulsivity, mindfulness can be incredibly useful. It helps you become more aware of your thoughts, actions, and emotions so that you can respond to them more consciously, rather than reacting impulsively.
Regular mindfulness practice can improve your ability to focus on one task at a time. This is especially helpful if you often feel overwhelmed by racing thoughts or find it difficult to concentrate for long periods.
Mindfulness exercises like body scanning, mindful breathing, or meditation train your brain to stay in the present moment. Over time, this can lead to greater emotional balance and mental clarity.
Relaxation techniques, such as deep breathing, progressive muscle relaxation, or guided imagery, help calm both the mind and body. These techniques are particularly useful if you experience heightened stress or anxiety, which often accompany ADHD-type symptoms like hyperactivity and impulsivity.
Deep breathing, for instance, signals to your nervous system that it’s time to relax, helping to lower your heart rate and ease feelings of tension. Progressive muscle relaxation, where you focus on slowly tensing and then relaxing different muscle groups, can also reduce the physical restlessness that often comes with ADHD.
In moments of feeling overwhelmed, taking a few minutes to practise a relaxation technique can make a huge difference, giving you the space to reset emotionally and mentally. Over time, this can help you manage stressful situations with more ease and clarity.
The great thing about mindfulness and relaxation techniques is that they are easy to integrate into your day. Even just 5–10 minutes a day can have a significant impact over time. Whether it’s practising mindful breathing while having your morning coffee, or taking a moment to focus on your surroundings during a walk, there are countless opportunities to build mindfulness into your routine.
Over time, these moments of mindful awareness can help you develop better control over impulsive behaviours and foster a calmer, more centred mindset. For children or teenagers with ADHD-type symptoms, fun adaptations like mindful colouring or listening to calming music can also help build focus and emotional regulation.
Hyperactivity doesn’t have to dominate your life. The key is understanding how it affects you and finding strategies that work for your unique experience. You deserve support, and with the right tools – whether it’s therapy, mindfulness, physical activity, or medication – you can learn to manage your symptoms and feel more at ease with your energy.
If you often feel like your life is in overdrive, recognising these signs is a huge step towards reclaiming calm. There are resources, communities, and professionals out there who can help you manage ADHD and create a life that feels more balanced. With a bit of guidance and support, you can find focus, calm your mind, and feel more in control – one step at a time.
Remember – ADHD doesn’t define you. With the right support in place, you can thrive and take control of your mental and physical energy.
Mindfulness is particularly helpful in training your brain to stay present and focused. If you often struggle with distractibility, this practice helps you notice when your attention starts to drift and gently brings it back to the task at hand.
Over time, this can lead to improved focus and the ability to sustain attention for longer periods. By training yourself to be aware of your thoughts and surroundings, mindfulness makes it easier to regain control when your mind starts to wander. It’s a way of exercising your mental muscles, helping you build a greater capacity to concentrate on tasks without becoming overwhelmed by distractions.
Relaxation techniques are simple yet effective ways to manage the stress and anxiety that can worsen ADHD symptoms.
Deep breathing is a foundational technique that can calm the nervous system in moments of heightened stress, allowing you to regain composure.
Progressive muscle relaxation, which involves tensing and relaxing each muscle group, helps ease physical tension that can come with stress.
Guided imagery – where you visualise peaceful, calming settings – also encourages relaxation and can be particularly helpful before sleep or in anxious situations.
Regularly practising these techniques lowers stress levels over time, allowing you to manage daily challenges with greater ease and clarity.
For individuals with ADHD, emotions can often feel intense and difficult to manage. Mindfulness helps you become more aware of these emotions as they arise, allowing you to observe them without immediately reacting. This emotional awareness can prevent impulsive outbursts or overreactions, fostering a sense of calm and control.
By practising mindfulness, you become better at recognising your emotional triggers and managing your reactions more thoughtfully. Over time, this can lead to improved emotional regulation, reducing feelings of frustration, irritability, or anger. Mindfulness creates a buffer between your emotional experiences and your responses, helping you navigate challenging emotions with more ease.
Practical, hands-on approach to managing ADHD-like symptoms, focusing on strategies to improve daily life.
One of *the* most effective non-medical approaches for managing ADHD-type symptoms.
Essential tools that can help you navigate ADHD, both individually and within your family.
There are numerous resources available to help your child thrive academically, socially, and emotionally within the school environment.
There are various support systems and strategies that can help you thrive at university.
Simple lifestyle changes that can make a big difference in managing ADHD symptoms.
If you’re exploring ways to manage your ADHD symptoms, medication could be a valuable part of your overall treatment plan.
A range of powerful tools for managing ADHD-type symptoms.
Like it or not, adding regular physical activity to your routine might be a game-changer.
Support groups can offer a valuable source of emotional and practical help.
