Simple Practices for ADHD Wellbeing and Calm with Joseph Pack

Jun 1, 2025

Joseph Pack, founder of Drug Free ADHD, is dedicated to promoting holistic approaches to managing ADHD. In this engaging conversation, he shares ADHD-friendly meditation practices that don't require lengthy silences or mind-clearing. Joseph emphasizes the power of mantras for focus and offers practical advice on building effective morning routines. He discusses how incorporating simple techniques, like breathwork and cold showers, can significantly enhance mental clarity and emotional wellbeing. These strategies empower listeners to thrive beyond medication.

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INSIGHT

Detaching from Mental Chatter

ADHD brains struggle to quiet the mind, so meditation isn't about an empty mind.
Detaching from and observing mental chatter helps realize intrusive thoughts are just passengers.

ADVICE

Mantra Meditation for ADHD

Use a mantra like "I can handle this" instead of empty mind meditation for ADHD brains.
Repeat it silently, redirecting attention gently back when distracted, to build awareness and focus.

ADVICE

Optimal Meditation Posture

Sit with a straight spine and open palms on your lap to improve breathing and receptivity.
Avoid standing or walking during meditation; being still helps maintain focus in ADHD meditation.

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🌟 My new book, The ADHD Women's Wellbeing Toolkit, is available to preorder here 🌟

This week on the ADHD Women’s Wellbeing Podcast, I’m joined by Joseph Pack, founder of Drug Free ADHD, for an inspiring conversation on how to manage ADHD beyond medication, with practical tools you can start using right away.

We dive into meditation practices specifically designed for ADHD brains, no long silences or pressure to “clear your mind.” Joseph shares how mantras, breathwork, and short daily rituals can make a big difference in focus, mental clarity, and emotional wellbeing.

Whether you're looking to add something new to your ADHD toolkit or find that medication isn’t the full solution for you, this episode is packed with encouraging, real-life strategies.

What You’ll Learn:

Why mindfulness and meditation can support ADHD beyond medication
Simple, ADHD-friendly meditation techniques you can actually stick to
The power of mantras to stay focused and reduce mental clutter
How to build a morning routine that supports your brain (without the overwhelm)
Why small, consistent practices can lead to lasting change
The best positioning for meditation to open your heart to change

Timestamps:

00:30 – What is ADHD-friendly meditation?
02:00 – Techniques that work for busy, distracted minds
05:22 – The power of mantras for focus
07:05 – Learning to detach from mental chatter
10:18 – Building a better morning routine
12:15 – How cold showers and breathwork support mental clarity

If you’ve ever felt like traditional meditation isn’t made for your brain, this episode will show you a new, ADHD-friendly way forward.

You can connect with Joseph here on LinkedIn or at www.josephpack.com or sign up for his newsletter here.

Links and Resources:

Book on to the next ADHD Wellbeing Workshop about Creating ADHD 'Routines' and 'Structures' - Stability in Choppy Waters! Click here to book.

Catch all the previous ADHD Women’s Wellbeing Workshop Series workshops here. Available to buy now as on-demand.

If you love the podcast but want more ADHD support, get a sneak peek of my brand new book, The ADHD Women's Wellbeing Toolkit and pre-order it here!

Find all of Kate's popular online workshops and free resources here

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Kate Moryoussef is a women's ADHD lifestyle and wellbeing coach and EFT practitioner who helps overwhelmed and unfulfilled newly diagnosed ADHD women find more calm, balance, hope, health, compassion, creativity and clarity.