Living with ADHD and anxiety can feel overwhelming. It’s like you’re on a rollercoaster that keeps going at times. After years of researching and experimenting with various strategies, I've pinpointed five mindful practices that have greatly improved my daily life and those of my clients. If you’re searching for practical self-care tips, I hope you find something here that resonates with you.

I will also emphasize that for many of us neurodivergents, we can fall into all or nothing, perfectionist thinking. A lot of pop psychologigy advice talks about "do something every day for 21 days to make it an automatic habit." This is not really how our brains work. It is not necessarily helpful advice for those of us whose ADHD brains really need more variety and where expectations of perfect consistency can lead to shame spirals and burnout. Routines are valuable and some structure can be helpful, but some of us resist that and boredom can really kill good intentions.

Our brains need challenge and variety, and we often have memory issues, so doing something every day without accounting for fluctuations in schedules, mood, chronic illness flares, or monthly hormone changes does not help us and can contribute to shame and guilt that we often already struggle with from years of negative feedback and criticism from others, and the feeling of breaking promises to ourselves.

So I am working on reminding myself and clients: Persistence is better than consistency. Done is better than perfect.

Some of us do well with structure, but doing something Every Day may not be the right fit for you and your life and you aren't "bad" for that being the case. Sometimes we can get excited and hyperfixated and then burnout and fall out of the routine. That is something I hear a lot of from fellow ADHDers and AuDHDers, and have definintely dealt with myself. If we push ourselves too much, we can burnout and crash, and that can lead to more shame-based stories. Honor your rhythms and if you fall off, try for self-compassion and not to beat yourself up for it. Just notice it, name it, get curious about why it's happening. If needed, focus on find a solution for any obstacles to get back into it.

Persistent > consistent. Ok, now for the menu of options:

1. Grounding Exercises

Grounding exercises have become a lifeline during chaotic moments. They help me reconnect with the present, which is crucial when thoughts spiral. One simple method I turn to is the 5-4-3-2-1 senses technique with the visual cue of my hand:

• 5: Identify five things you can see around you. For instance, the blue sky, nearby trees, or your cozy couch.

• 4: Take note of four things you can physically feel, like the texture of your clothing or the chair under you.

• 3: Listen for three sounds, such as birds chirping or the hum of a distant car.

• 2: Smell two scents, perhaps fresh coffee or the scent of flowers.

• 1: Lastly, find one thing you can taste, like a mint or your lunch.

  
  

During a recent anxious moment, I used this grounding tool before a big presentation. Not only did I feel calmer, but I also performed significantly better, showcasing how these simple techniques can make a real impact.

2. Mindful Breathing

Mindful breathing is another effective remedy. When anxiety strikes, my heart races, and my mind fills with chaos. By focusing on my breath, I create a calming effect in the storm of thoughts.

Here’s a simple exercise I use:

1. Sit comfortably, allowing your shoulders to relax.

2. Inhale through your nose for a count of four.

3. Hold that breath for four counts.

4. Exhale slowly through your mouth for a count of six.

   
   

Repeating this three to five times has helped me slow my heartbeat and clear my mind. In fact, studies show that deep breathing can lower anxiety levels by up to 50% in just a few minutes.

For busy ADHD brains that tend to not stop, using mindfulness practices can valuable tool to slow down and focus on one or 2 things as a "fidget for your brain" to redirect to when you notice your mind wandering or jumping around. Gently redirect your attention back to your breath or the visual cue you may be looking. It may take practice or more than 5 breaths depending on how dysregulated or wound up you may be in that moment, but gently noticing without judgment and focusing on your breath, which you can do anywhere and don't need a fidget on hand.

3. Nature Walks

Taking nature walks is a loved aspect of my self-care. Mute notifications.

While walking, I focus on my surroundings. I take a moment to notice:

• The way sunlight filters through the leaves.

• The gentle rustling of the grass.

• The invigorating scent of damp earth after rain.

  
  

Research reveals that merely spending 20 minutes in nature can significantly improve mood and reduce stress hormones. Regularly integrating this practice really makes a difference in my mood and for clients, it can provide a burst of energy, both mentally and physically.

4. Journaling

Journaling has been a cathartic outlet for me. It allows me to express my feelings and thoughts freely. I often do “brain dumps,” where I jot down everything on my mind without worrying about how it looks.

This practice helps me declutter my brain and process my daily experiences. Additionally, an option is listing three things you're thankful for each day. This simple act can shift perspective, allowing us to appreciate the positives rather than feel weighed down by the negatives. That being said, sometimes when we are in a really dark place or have a history of trauma, a gratitude list of even 3 things can bring up resistance or negative feelings. So if this is the case, that may be something to get curious about (not judge because you are not alone in that) and maybe start with small neutral statements and discuss this with your therapist and/or journal about the resistance or feelings that come up.

5. Mindful Distraction Techniques

To combat anxious thoughts, I harness mindful distraction techniques. Engaging in activities like drawing, coloring, knitting, doodling, or adult coloring books allows me to channel my focus in a calming way.

When you feel anxiety creeping in, you might listen to a podcast. You might listen soothing music, though I personally prefer some loud rock music more often or in certain moods. These activities help ground me and provide a "brain fidget" to redirect from racing thoughts. Experimenting with hobbies has introduced a creative outlet, which can help reduce anxiety significantly. Creative expression, without focusing on an end product, can be healing and valuable as many studies on art therapy and expressive arts. As humans across cultures, we had art before therapy and children intuitively will create and grown calm. So let yourself play and express yourself.

Navigating the Path to Wellness

Managing ADHD and anxiety is a journey, but incorporating these mindful practices into routines has made a substantial difference for me and my clients. Discovering what works for you can transform how you tackle everyday challenges.

Embrace your path of self-discovery. Feel free to experiment with these techniques until you find what best supports your mental health. I aim to inspire you to find comfort amidst life’s chaos. Remember, each small step toward self-care is progress.

Thank you for being part of this journey to mindfulness! I would love to hear about your favorite self-care techniques or tips that have worked for you. Let’s support each other in our wellness paths!