Create The Mindfulness Habit For ADHD

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Create the Mindfulness Habitfor ADHDCasey Dixon, SCAC, BCC, M.S.Ed.Mindfulness and meditation practices by Wynne Kinder, MBSR, B.A.Ed.

Contents03Introduction06Chapter 1: Mindfulness for ADHD09Chapter 2: Your ADHD Road Trip11Chapter 3: Plan Your Trip15Chapter 4: Hit the Road18Chapter 5: Set the Cruise Control21Chapter 6: Mindfulness Practices25Conclusion28MindfullyADDCasey DixonADHD Success StrategistMindfullyADDDixon Life CoachingCreate the Mindfulness Habit for ADHDCreatethe MindfulnessHabitforreserved.ADHD MindfullyADD2015. AllrightsWynne KinderMindfulness EducatorMindfullyADDKinder Associates

IntroductionAdults with ADHD are often skeptical that anyone with ADHD can make amindful habit. They point out that routine is challenging with ADHD, sittingstill on purpose even harder, and silencing thoughts hardest of all. What isneeded is the right approach.New research showsthat, with the rightapproach, people withADHD can create amindfulness habit tohelp them feel lessADHD. We will help youto design a mindful habitthat is targeted to theADHD mind.Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.3

IN THIS BOOK, YOU WILL Learn what the research says about mindfulness for ADHD Discover the key elements of an ADHD-Informed Mindfulness Practice Take a Road Trip to develop your customized mindfulness habit Try mindful awareness practices and meditations for ADHDMindfulness meditation isoften defined as adopting anonjudgmental attention toone’s experience(s) in thepresent moment. Mitchell et al.Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.4

Sherri’s goal: GET BACK ON THE BENCHSherri already knew about the benefits of mindfulness when she came to my office forher first ADHD coaching appointment. A decade earlier she took a local meditationclass, went on a three-day mindfulness retreat, and even bought a meditation bench touse at home.Recently, she had been doing some reading about how mindfulness could help hermanage her ADHD. But, the meditation bench now lived in her basement, abandoned.Sherri wanted to get back on the bench and start a regular mindfulness practice but felt,at that time, there was little chance of that actually happening for her.Follow along as Sherri develops her own mindfulness practice.Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.5

Chapter 1Mindfulness for ADHDPeople with ADHD want non-pharmacological ways to treat their ADHDsymptoms. Sometimes alternative treatments work for some people,and sometimes they don't. But nothing, not even ADHD medication,works for all of the people, all of the time.So, when Dr. Lidia Zylowska and her team of researchers released theirgroundbreaking study, Mindfulness Meditation Training in Adults andAdolescents, they created quite a stir because of these results:78% of participants whopracticed mindful awarenessreported reduction in theirADHD symptoms. Zylowska, et al.After only 8 weeks of regular mindfulness practice, people with ADHDreported that they felt less ADHD. They performed better on tests thatmeasure ADHD symptoms. They also reported feeling less depressed andless anxious, feelings that often accompany ADHD.Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.6

MINDFULNESS BENEFITS FOR ADHDIncreased attention controlMore effective resistance of distractionsIncreased self-monitoringBetter working memoryLess impulsivityBetter at coping with stressImproved relationships and parentingImproved mood, less depression and anxietyReduced behavioral problemsStronger overall executive functionsBetter overall quality of lifeCreate the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.7

KEYELEMENTSOFADHD- proach,anADHD- D. a working knowledge of ADHD helps make progressHavingtoward mindfulness goals. Benefits are made from even very short meditation practices. Emphasizing mindful awareness practices rather than formalmeditation practices seems to be more doable for people withADHD. Visual imagery helps (picture a blue sky with passing clouds as anopen mind with passing thoughts). "Loving-kindness" meditations help combat ADHD negative selftalk, and reward practice. Reminders help: set calendar alerts, used sticky-notes with"breathe" written on them, keep a written log of your practice, andimplement other tactics that help folks with ADHD makeintentions into habits. Use the STOP Practice, which is used as the "pause" button thatpeople with ADHD sometimes wish they had. Enlist a "mindfulness buddy" to practice with you. Use Apps or join MindfullyADD to help you create and stick withyour practice.Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.8

Chapter 2Your ADHD Road TripElliott Berkman and David Rock of the NeuroLeadership Institute developed anew model of goal pursuit based on neuroscience.This model is called AIM, which stands for Antecedent, Integration, andMaintenance. In the AIM Model, pursuing a goal is likened to planning andtaking a road trip. This model helps to achieve the high level of intentionalityneeded to create a lasting change with ADHD.We have used the road trip metaphor to help you create your mindfulnesshabit for ADHD.Just like a goal, a road trip isnot defined merely by itsdestination Berkman & RockCreate the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.9

The AIM Model of Goal PursuitSTEP ONE: ANTECEDENT!PLAN YOUR TRIPThis is goal setting before the trip begins. It involves planning theroute, packing your gear, and kicking the tires. During this step,you will ask why, what, when, where, and with whom questions.STEP TWO: INTEGRATION!HIT THE ROADThis is goal striving when you start taking action toward your goal.It involves following route directions, handling road blocks, andstopping for gas. During this step, you will connect Antecedentplans, make adjustments, and reinforce the abstract objectives ofyour goal.STEP THREE: MAINTENANCE!SET THE CRUISE CONTROLThis is when your goal transforms into an automatic habit. Itinvolves driving the same route over and over again so you don’thave to follow directions or make conscious choices about whereyou’re headed anymore. During this step, use cues and rewardsto help you stay on the right road.Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.10

Chapter 3Plan Your TripIn order to help you plan you mindfulness road trip, we have developedquestions based on the the AIM Model metaphor.AIM Model Antecedent:Plan Your TripQuestions to Help You Plan YourMindfulness Road TripChoose your destination.What is your purpose for practicingmindfulness?Read a tourist guide and selectseveral sites to see.Do you want to learn more about mindfulnessbefore you start? If so, what resources will youuse?Invite friends.Do you want to enlist a mindfulness buddy? If so,who and what will you do with your buddy?Make a packing list.What gear do you need to get started? (Cushion,bench, timer, app, online practices)Plan your route.How long do you plan to meditate, how often,and at what time of day?Select your traveling playlist.Do you want to try meditations that are guided,silent, or both?Plan where you’ll stop along theway.How will you practice mindfulness during yourday?Decide when you’ll hit the road.On what day do you plan to start your practice?Program your GPS to guide you.What kinds of reminders, visual cues, andpractice log will you use?Pack your bags.When will you set up your practice space, selectonline resources, and assemble your gear?Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.11

Sherri’s PLAN YOUR MINDFULNESS ROAD TRIP WORKSHEETSherri had inadvertently set her mindfulness goal impossibly high. She felt sheneeded to meditate for 45 minutes every day for it to "count” as a new habit. Shewas aware that she had created her own road block, so agreed to redesign hermindfulness journey to be more achievable.Questions to Help You Plan YourTripSherri’s Mindfulness Road Trip PlanWhat is your purpose for practicingmindfulness?Sherri wanted her practice to help her waste less timebrowsing and spend less money shopping online. She alsohoped that she could learn to pay more attention to herfood choices.Do you want to learn more aboutmindfulness before you start? If so,what resources will you use?Sherri felt she already knew a lot about meditation, butwanted to learn more about mindfulness, so she borroweda book on mindfulness and set aside some time to read.Do you want to enlist a mindfulnessbuddy? If so, who? And, what willyou do with your buddy?For a mindfulness buddy, Sherri enlisted her grown son.They agreed that every time she did her meditation practice,she would text him a smiley face.What gear do you need to getstarted? (Cushion, bench, timer,app, online practices)She decided to get her meditation bench out of thebasement and create a space for it in her spare room.How long do you plan to meditate,how often, and at what time of day?Even though she was skeptical, she agreed to start with 2 to3 minutes once per day. She planned to try meditatingbefore leaving for work in the morning.Do you want to try meditations thatare guided, silent, or both?She wanted to try silent meditations. She also wanted to tryguided mindfulness practices.How will you practice mindfulnessduring your day?Sherri wanted to try to be more mindful while eating, whichshe often did while online.On what day do you plan to startyour practice?Sherri planned to start her practice on Monday of thefollowing week.What kinds of reminders, visualcues, and practice log will you use?She set an alarm on her phone for 7:45 AM to help herremember to “get on the bench.” The smiley face texts toher son became a record of her practices.When will you set up your practicespace, select online resources, andassemble your gear?Sherri spent the weekend getting everything ready and“packed” for her mindfulness road trip.Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.12

STEP 1: PLAN YOUR MINDFULNESS ROAD TRIP WORKSHEETUse this worksheet to plan out your own mindfulness journey.Questions toHelp You PlanYour TripYour Mindfulness Road Trip PlanWhat is your purposefor practicingmindfulness?Do you want to learnmore aboutmindfulness before youstart? If so, whatresources will you use?Do you want to enlist amindfulness buddy? Ifso, who? And, what willyou do with yourbuddy?What gear do you needto get started? (Cushion,bench, timer, app,online practices?)How long do you planto meditate, how often,and at what time ofday?Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.13

STEP 1: PLAN YOUR MINDFULNESS ROAD TRIP WORKSHEET, page 2Questions toHelp You PlanYour TripYour Mindfulness Road Trip PlanDo you want to trymeditations that areguided, silent, or both?How will you practicemindfulness duringyour day?On what day do youplan to start yourpractice?What kinds ofreminders, visual cues,and practice log will youuse?When will you set upyour practice space,select online resources,and assemble yourgear?Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.14

Chapter 4Hit the RoadDuring this “Integration” step of your Mindfulness Road Trip you hit the road:get in the car, begin your journey, navigate as you go, manage problems,make pit stops, & adjust your approach. It is important to keep yourobjective in mind and make sure your how to’s from step one support yourwhy, or main objective.For a mindful awareness practice, this means trying it out, paying attentionto how it's going, and making adjustments to stay on the right road whilefocusing on the purpose of your practice.Success at a goal requiresboth a will and a way, boththe why and the how Berkman & RockCreate the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.15

Sherri’s HIT THE ROAD WORKSHEETAfter a few weeks of trying our her plan, Sherri reported that she was feelingoverwhelmed with trying to meditate. She was already busy enough in the morningsgetting ready for work. Her mindfulness practice was actually stressing her out.After we made some purposeful adjustments to her plan, she found herself back onthe right road.Questions to Help You Hit theRoadSherri’s Hit the Road PlanThinking about your mindfulnessplan, what is working well?Sherri was catching herself being more mindful throughouther day, which made her feel good about her commitmentbecause she was seeing that it can really help her feel lessADHD. She also enjoyed texting her son when she practicedmeditation, and was proud to report he was now meditatingtoo.Thinking about your mindfulnessplan, what is not working well?The plan to meditate in the morning before work wasstressing Sherri out. She also noticed she was not takingmindfulness breaks very often during the day.Is there one small adjustment youcan make to your informalmindfulness practices to have themwork better?Sherri really liked using the STOP practice, but keptforgetting to do it while she was at work. She needed a cueto remind her, so she decided to do it whenever she washedher hands during the day. She also programmed a reminderin her phone that would buzz her when she arrived at work,during her lunch break, and at the end of the workday.Is there one small adjustment youcan make to your formal meditationpractice to have it work better?Sherri decided to try meditating when she arrived homefrom work each day, after she fed her cat, rather than in themorning before work. This small adjustment to hermeditation plan made all of the difference for Sherri, whostarted looking forward to meditating on her way home, andeven started to extend the time of her meditation to 20minutes without really planning to.Do you need additional knowledge,resources, or tools to help?Sherri thought if she reread her favorite articles on ADHDthat she would feel inspired to keep going with her practice.Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.16

STEP 2: HIT THE ROAD WORKSHEETUse this worksheet to plan out your own mindfulness journey.Questions to Help YouHit the RoadYour Hit the Road PlanThinking about yourmindfulness plan, whatis working well?Thinking about yourmindfulness plan, whatis not working well?Is there one smalladjustment you canmake to your informalmindfulness practicesto have them workbetter?Is there one smalladjustment you canmake to your formalmeditation practice tohave it work better?Do you need additionalknowledge, resources,or tools to help?Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.17

Chapter 5Set the Cruise ControlDuring this “Maintenance” step of your mindfulness Road Trip you stay onthe road that works best for you and set the cruise control. This is whenstriving towards a goal turns into automatically working towards a goal as ahabit. To make a habit, you have to do something over and over again andreward yourself over and over again too.Neuroscience tells us that rewards need to be specific and deliberate. Soplan out how you will reward yourself for doing your mindful awarenesspractice. be deliberate about whichcues are paired with yourgoal as you work toward it Berkman & RockCreate the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.18

Sherri’s SET THE CRUISE CONTROL WORKSHEETAfter a couple of weeks, Sherri was sitting in meditation for about 20 minutes, 5days each week, and doing the STOP practice almost three times each day. She stillneeded to text smiley faces to her son to log her practice and relied on her phoneto remind her to do STOP. But, she was noticing that she was more attentive whileeating and was spending much less time in the evenings browsing and spendingonline.Questions to Help You Set theCruise ControlSherri’s Set the Cruise Control PlanHow will you reward yourself foryour mindfulness practice?Sherri wanted to keep texting her son each time shemeditated, which was rewarding. She also lit her favoritescented candle while she was practicing to provide animmediate reward.Are there other people you canenlist for support?Sherri’s friend at work decided that she wanted to trymeditation too, so Sherri and she would support each otherby asking about their practice during lunch breaks.Are there Apps, Web memberships,or classes you can use to keepyourself motivated, learning, andcued?Sherri was interested in adding some diversity to herpractice, so she planned on signing up for a retreat in thespring so she could learn more and practice with a teacher.Can you display pictures or wordsto help you remember to keeppracticing?Sherri bought a wall calendar with a mindfulness theme tohang near her meditation bench. She began drawing a staron it each time she practiced and texted me a picture of themarked calendar each week to reinforce her practice withanother reward.Can you inspire yourself byjournaling about the benefits ofmindfulness for your ADHDsymptoms?Sherri was not too fond of writing, but she did want torecord how mindfulness was affecting her ADHD, sowhenever she noticed a change, she would make a note if iton her wall calendar.Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.19

STEP 2: SET THE CRUISE CONTROL WORKSHEETUse this worksheet to plan out your own mindfulness journey.Questions to Help YouSet the Cruise ControlYour Set Cruise the Control PlanHow will you rewardyourself for yourmindfulness practice?Are there other peopleyou can enlist forsupport?Are there Apps, Webmemberships, orclasses you can use tokeep yourselfmotivated, learning, andcued?Can you display picturesor words to help youremember to keeppracticing?Can you inspire yourselfby journaling about thebenefits of mindfulnessfor your ADHDsymptoms?Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.20

Chapter 6Mindfulness PracticesThe following practices have been designed with the right approach tomindfulness for people with ADHD.Use these ADHD-Informed practices to start your mindfulness journey.Visit MindfullyADD to listen to the audio of these practices.Mindfulness training alsoengenders qualities such asacceptance of experience,nonreactivity, willingness/effort, and friendly attitudetoward self Zylowska et al.Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.21

STOP Practice OriginalTake the next few minutes to experience the STOP Practice.This practice can be used anywhere and at any time, in order to create a habit ofpausing to check-in on yourself, in the moment.It can be helpful in transitions or to initiate a change - in mood, energy and evenbehavior.STOP stands for – Stop, Take a breath, Observe and ProceedPractice those simple STOP steps with this practice, in this moment.First, Stop to notice the present moment.Settle in where you are sitting, or standing, maybe even where you are lying down.Really Stop, right here, right now. Your eyes can be closed or open.Take in a fresh breath of air. Just a natural inhale and an easy exhale.Observe your thoughts, your emotions, and gently observe the sensations in your body.Without judging, just observe what is there - for you, right now.Proceed. Move into your next choice – where you put your attention, how you makeyour next move or respond to what is present in your life.Proceed mindfully.If you had your eyes closed, go ahead and open them now.Stretch, move, twist or be still as your body chooses.Remember to repeat your STOP practice when you can, throughout your day. Make it ahabit. A brief, mindful habit for you.Pick a time in your day when this strategy might fit, a few minutes is all you need – whilethe coffee brews, when you are trying to go to sleep (or trying to go back to sleep), justbefore the kids come home, when you feel stuck and have a moment.Practice STOP-ping so you can use this practice when you really need it.Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.22

Feet, Seat, or HandsFeeling scattered, shaky, or unsure can affect your ability to focus your thoughts, gainconfidence, or move forward.You can get in the habit of using your attention as a tool – a personal tool to settlethose thoughts and emotions - enough to make goals, follow plans, and move forward.First you practice settling.Get comfortable sitting in a chair, one that allows you to rest your feet on the floor.Wiggle your toes, a little more, then stop.Rock your hips slightly to shift your weight from side to side. Then pause, settle in thecenter where you think you can be comfortable for a few minutes.Drop your shoulders down. Decide how you want to rest your hands – on your legs,holding each other, clasped you decide. Now let them be still.Make any small adjustments that you would like. Try closing your eyes or stare at aspot in front of you, possibly down on the floor.You are able to move your attention. You can direct it. Even inside your body.Let your attention drop down into your feet. Note the sensations present there. Thetoes, the tops of your feet.Now guide your attention to your feet on the floor. Your feet in contact with the floor.Be aware of the subtle sensations that tell you, “Your feet are settled on the floor.”Maybe you notice that they feel heavy, maybe there is pressure. If there seems to be anumb feeling, that’s okay, just notice it.If your mind wanders away from your feet, just bring it back.For a moment or two, keep bringing your attention to the contact that your feet havewith the floor.Now guide your attention up to your seat in the chair. Your body is in contact with thechair. Maybe you feel light, heavy. Maybe you feel tingling or tightness. Maybe you feelvery little.Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.23

Feet, Seat, or HandsWhatever you feel is fine. Just notice what you feel there, in this moment.Allow your attention to find your hands, however you have chosen to position them.Specifically, bring your awareness to whatever your hands are resting on or are incontact with, each other, your lap just notice the sensations created by them being incontact with something else.Pressure, heaviness, warmth.As your mind drifts away, just retrieve it and rest it again on your hands.Finally, think for a moment, which space of the three was your favorite to rest yourattention on: feet, seat, or hands?Return your attention there for a bit longer, noticing sensations that are present andredirecting your attention there when it goes away.Feet, seat, or hands.Rest your attention on your chosen space in your body for a few more breaths.Keep bringing it back when it drifts away.Maybe for another breath.Now take a breath in and let it out. Maybe you’ll cross your arms in front of you andgently fold forward, only as much as you wish. Drop your head a wee bit, or not. It’sentirely up to you.Breathe and rest for a moment. Settle into your body, sitting.When you find yourself scattered, you can repeat this practice using even just one pointin your body: feet, seat, or hands.Direct your attention there even for just a few breaths. Note the effect it creates.Keep coming back to this practice whenever you get a pause in your day – or createthat pause for yourself.Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.24

ConclusionDeveloping a mindfulness practice is a proven technique to support thosewith ADHD. To develop a habit of mindfulness, plan for success in the sameways you’d plan for a trip. Certainly there will be detours and distractions, butwith a solid map pointing you in the right direction, you can begin again onthe right track. Plan, adjust, and then enjoy the ride.The use of a “mindfulnessbuddy,” or onlinecommunity support toencourage compliance withmindfulness exercises maybe fruitful” Mitchell et al.Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.25

Sherri’s ROADMAP TO SUCCESSAfter 3 months of refining her mindfulness practice, Sherri feelsconfident she's created a new habit that will stick. Certainly there were afew bumps in the road, but she steered through and refocused herattention on her goal. Cultivating attentiveness through mindfulness is alife skill that helps her navigate her ADHD naturally.Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.26

Research ArticlesZylowska, L., Ackerman, D. L., Yang, M. H., Futrell, J. L., Horton, N. L., Hale, T. S., Pataki, C.,Smalley, S. L., (2008). Mindfulness Meditation Training in Adults and Adolescents withADHD: A Feasibility Study. Journal of Attention Disorders, 11(6), 737-746.Read more Mitchell, J. T., Zylowska, L., Kollins, S. H., (2014). Mindfulness Meditation Training forAttention-Deficit/Hyperactivity Disorder in Adulthood: Current Empirical Support,Treatment Overview, and Future Directions. Cognitive and Behavioral Practice, in press.Read more Berkman, E. T., Rock, D., (2014). AIM: An Integrative Model of Goal Pursuit.NeuroLeadership Journal, v. 5.Read more Create the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.27

Learn how mindfulness can help you feel less ADHD with exclusivearticles, mindfulness & meditation, tips, and up-to-date research reviews.Practice in your own way by choosing guided mindful awareness practicesand meditations created specifically for ADHD.Design a custom mindfulness habit that sticks by customizing your planand staying motivated with our tips on habit making.Start Your FREE TrialCreate the Mindfulness Habit for ADHD MindfullyADD 2015. All rights reserved.28

class, went on a three-day mindfulness retreat, and even bought a meditation bench to use at home. Recently, she had been doing some reading about how mindfulness could help her manage her ADHD. But, the meditation bench now lived in her basement, abandoned. Sherri wanted to get back on the bench and start a regular mindfulness practice but felt,

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