Meditation Misconceptions and ADHD Realities with Kelly Smith
Mar 31, 2025
auto_awesome
In this discussion, Kelly Smith, a yoga and meditation teacher with ADHD and host of "Mindful in Minutes," shares her journey in meditation. She highlights how short sessions can dramatically enhance focus and reduce impulsivity for those with ADHD. Kelly dispels myths about meditation, emphasizing that even a few minutes can be effective. She introduces beneficial practices like yoga nidra and offers practical tips for integrating meditation into busy lives. Expect a blend of personal experiences and actionable advice, all aimed at making meditation accessible.
Meditation is particularly beneficial for those with ADHD as it enhances focus and emotional regulation through single-pointed concentration.
Starting a meditation practice does not require silence of thoughts; rather, it's about gently redirecting attention when distractions arise.
Engaging in just 5-12 minutes of daily meditation can yield significant mental and emotional benefits, making it accessible for all individuals.
Deep dives
Meditation and ADHD: A Perfect Match
Meditation proves to be highly beneficial for individuals with ADHD by fostering single-pointed concentration, which helps improve focus and emotional regulation. Contrary to popular belief, having ADHD does not preclude someone from meditating; rather, the practice can be a powerful tool for enhancing cognitive functions. A mere eight to twelve minutes of meditation daily can yield significant physical, mental, and emotional benefits, making it an accessible practice for even the busiest individuals. The emphasis is on understanding that meditation isn't about ceasing all thoughts, but rather honing the ability to redirect focus back to a chosen point of concentration whenever distractions arise.
Starting a Meditation Practice
For those new to meditation, it's crucial to approach the practice with flexibility and patience. Beginners are encouraged to start small, perhaps with a guided meditation of just five to eight minutes, and gradually build up their routine. Finding a comfortable setting, whether that be in a quiet room or even while lying in bed, can help lower the barriers to entry. Guided sessions are particularly helpful as they provide direction and eliminate the need to figure out techniques independently, making the practice feel more manageable.
Exploring Different Meditation Styles
There are various meditation styles that cater to different preferences and needs, especially for those with ADHD. Techniques such as body scan and breath meditation can effectively help individuals anchor their focus while engaging their senses. Visualizations and mantra meditations provide added interaction that can be beneficial for maintaining attention and engagement during sessions. It is recommended to experiment with different forms and find what resonates best, as this ensures a more personalized and enjoyable practice.
Benefits of Regular Mindful Check-ins
Implementing regular mindful check-ins throughout the day serves as a powerful way to foster self-awareness and monitor mental well-being. Taking a few moments to pause, breathe, and ask oneself how they are feeling can cultivate emotional regulation and reduce impulsivity. These brief reflections encourage clarity and can lead to insights that may otherwise go unnoticed in the busyness of daily life. Establishing this habit not only enables individuals to better understand their emotional states but also promotes a nurturing attitude towards themselves, contributing to overall well-being.
Fostering Acceptance and Compassion
An important aspect of meditation is cultivating self-acceptance and compassion, particularly for those managing ADHD. The practice encourages individuals to acknowledge their thoughts and feelings without harsh judgment, fostering a gentler approach to self-reflection. Through meditation, individuals can learn that it’s normal to experience distractions and fluctuations in focus, allowing them to respond with understanding rather than frustration. Embracing this mindset can empower individuals to navigate challenges with greater ease and resilience, ultimately enriching their meditation experience.
In this episode, I'm sitting down with Kelly Smith, a yoga and meditation teacher who has ADHD herself and has guided over 23 million meditations through her incredibly popular podcast, Mindful In Minutes. Kelly walks us through why meditation is especially beneficial for the ADHD brain, what to realistically expect from starting a meditation practice, and how even just a few minutes a day can sharpen your focus, reduce impulsivity, and make executive functioning a bit less exhausting.
We explore practical advice on how to start meditating, even when you’re convinced it’s not your thing, and break down the misconceptions that keep a lot of us with ADHD from ever even giving meditation a try. Kelly shares her insights on the best meditation styles for ADHD brains and introduces us to practices like yoga nidra that go beyond the mat and offer deep restorative rest—something I’m pretty sure we all could use more of.
If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/217
Start small and aim for just 5-8 minutes of meditation daily. Research shows even short practices can significantly benefit the ADHD brain. Choose a simple focus, like your breath or a body scan, to help redirect your wandering mind.
Remember, meditation isn't about silencing thoughts. Accept that distractions will happen, and when you notice them, just gently try to bring your attention back to the practice itself.
Try performing regular mindful check-ins by simply pausing, taking a breath, and asking yourself honestly, "How am I doing right now?”
Get the Snipd podcast app
Unlock the knowledge in podcasts with the podcast player of the future.
AI-powered podcast player
Listen to all your favourite podcasts with AI-powered features
Discover highlights
Listen to the best highlights from the podcasts you love and dive into the full episode
Save any moment
Hear something you like? Tap your headphones to save it with AI-generated key takeaways
Share & Export
Send highlights to Twitter, WhatsApp or export them to Notion, Readwise & more
AI-powered podcast player
Listen to all your favourite podcasts with AI-powered features
Discover highlights
Listen to the best highlights from the podcasts you love and dive into the full episode