Mindfulness exercise for ADHD

Mindfulness means deliberately paying attention to what is happening here and now, without judging. For a child with ADHD, whose attention scatters in all directions, this may seem impossible. Yet very short and playful exercises can help them settle down and get to know themselves better. Here is how to adapt them.

Being present, now

Mindfulness invites us to observe our sensations, thoughts and emotions without trying to change them. We focus on our breathing, on a sound, on a taste. When attention drifts away, we gently bring it back. It is a form of attention training. It is also a moment of calm.

For a child with ADHD, these exercises can help them notice when their attention wanders, and bring it back. They also help them recognise their emotions before those overflow. The exercises should be very short. Start with one minute. Practice for older children is covered on the page meditation and ADHD.

Listening to sounds

A simple exercise is to close your eyes and listen to all the sounds around you for one minute. A car, a bird, the fridge, your own breathing. The child counts them. They then name them. They discover there are many sounds they had not noticed.

You can use a singing bowl or a small bell. Ring it, and the child raises their hand when they no longer hear the sound. They listen out for the faintest vibration. They concentrate on a single sound. They calm their body. Listening is also covered on the page for listening all the way through.

Mindful eating

Give the child a small food, such as a raisin or a square of chocolate. Ask them to look at it, smell it and touch it before putting it in their mouth. They let it melt slowly. They describe what they sense. They discover taste in a new way.

This exercise slows the child down, as they are often used to doing everything quickly. They take their time. They focus on one thing. They discover sensations. They often find the exercise fun and surprising.

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Mindful walking

For a child who needs to move, mindful walking is a good option. Walk very slowly, feeling each foot touch the ground. The heel, the sole, the toes. Breathe calmly. Take a few steps.

You can also walk in nature, noticing everything you see, hear and smell. The colours of the leaves, the sound of the wind, the smell of the grass. The child focuses on their senses. They move while settling down. They often enjoy this moment. Outdoor outings are covered on the page on exercises involving movement.

The inner weather

The inner weather is an exercise for observing emotions. Ask the child: what is the weather like inside you? Sunny, cloudy, rainy, stormy? They close their eyes and observe. They say what they feel. They learn to put words to their emotions.

Explain to them that the weather changes, that storms pass. So do their emotions. They do not have to chase them away. They can simply observe them. They eventually pass. This way of looking helps them be less overwhelmed. Putting words to what we feel is the focus of the page on recognising emotions.

A small daily ritual

Mindfulness is more beneficial when practised regularly. You can do a one- or two-minute exercise every day, at a fixed time. In the morning before school, in the evening before bed. The child gets used to it. They make this moment of calm part of their day.

You can practise as a family. Parents set an example. They too benefit from these moments of calm. The evening tensions ease. Books and apps offer guided exercises for children. A selection of digital tools appears on the page on apps for children with ADHD.

Getting support

Mindfulness programmes adapted for children and adolescents exist, led by trained professionals. Some psychologists include it in their support, particularly within cognitive behavioural therapies. These programmes can complement the management of ADHD. They do not replace it. The doctor who follows the child can give advice.

To find a psychologist who uses mindfulness, the directory ProfessionnelsDys lets you search by town. This approach is not always stated on profiles, so a phone call can help you find out. Some offer group sessions. Psychological support is presented on the page psychologist and ADHD.