Meditation has been shown to dramatically affect concentration, emotional regulation, memory, and executive function. Functional MRI (fMRI) has shown dramatic changes in the brains of those who meditate regularly.
ADD and ADHD are neurodivergent disorders that affect executive functioning, such as concentration, memory, motivation, impulsivity, hyperactivity, organization, and social skills. Research has shown that in children with ADHD, the prefrontal cortex matures more slowly than in typically developing kids. Similarly, the cerebellum, hippocampus, and amygdala are also thought to be smaller in volume in kids with ADHD. (Child Mind Institute)
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It is theorized that people with AD(H)D experience lower dopamine due to more than typical dopamine transponders found in a non-AD(H)D brain. More transponders mean the brain is removing dopamine faster, so the brain seeks more dopamine, causing difficulty in concentration. When a person with AD(H)D is hyper-focusing, they can maintain that focus for an extended time as the brain continuously releases dopamine as a reward for completing tasks. fMRI imaging shows evidence that meditation increases dopamine levels in the brain, helping those with AD(H)D maintain dopamine levels and improve concentration and attention.
It has been shown that meditation thickens the prefrontal cortex, our center for higher-order thinking, displaying more organized activity. Meditation also creates a better pathway between the prefrontal cortex and the amygdala, our center of emotional regulation.
Initially, it can be challenging for someone with AD(H)D to meditate, especially if the individual sees meditation as a chore, impossible, or boring. Dopamine is the "reward" chemical. The AD(H)D meditator needs to view meditation as something with benefits that will result in a positive outcome. People with AD(H)D often need to fidget or move to focus. There are many fidget tools, rocking desk chairs, and stability cushions to help those with AD(H)D focus at school and work. The same is true for the focus needed for meditation. Someone without AD(H)D may find ease in sitting still quietly; however, with the neurodivergent mind movement, swaying, rocking, and fidgeting may be needed to focus properly. Mantra and guided meditation are often a good option for someone with a neurodivergent mind, as sound stimulation may assist in concentration.
Meditation Misconceptions and the Neurodivergent Mind
Misconceptions regarding what is and is not meditation often discourage those with AD(H)D and other neurodivergent disorders from meditating. Meditation does not necessarily need to be seated, still, or silent. Meditation is restful awareness, so doing whatever in your body makes you feel restful and aware is successful meditation. Mind clearing is not meditation but can be a symptom of meditation, one that not everyone experiences. The ironic thing about mind clearing is that the moment you realize your mind is clear, you are again thinking, and your mind is no longer clear. Meditation is the practice of noticing thoughts and letting them go. There are often many thoughts in the neurodivergent mind, giving the neurodivergent individual plenty to notice and let go of. Making meditation an active thought practice creates a greater sense of reward for a neurodivergent person, increasing dopamine and strengthening the connection between the prefrontal cortex and amygdala, leading to more concentration and impulse control. In time, meditation becomes more accessible, and the effects of meditation are felt and seen "off the meditation cushion.
Where to Get Support
Sur-Thrive Wellness offers a "Mindfulness and Meditation for ADD and Neurodivergent Minds" workshop to groups or 1:1, in person or virtual. I also offered accessible meditations, events, and classes that are neurodivergent friendly, along with 1:1 meditation guidance, recorded meditations, and educational support. Please reach out to Sur-Thrive for any questions or support. https://www.sur-thrivewellness.com
Works Cited:
Buczynski, R., PhD. (2020, August 27). How Mindfulness Meditation Could Help Adults with Autism. NICABM. https://www.nicabm.com/the-benefits-of-mindfulness-how-mindfulness-meditation-could-help-adults-with-autism/
Dhuka, F. (2022, March 30). How to use ‘Wheel of Emotions’ to express better emotions. Medium. https://medium.com/age-of-awareness/how-to-use-wheel-of-emotions-to-express-better-emotions-8037255aa661
*Used Image Only
Wilkins, F. (2024, April 10). How is the ADHD brain different? Child Mind Institute. https://childmind.org/article/how-is-the-adhd-brain-different/#:~:text=Research%20has%20shown%20that%20in,volume%20in%20kids%20with%20ADHD.
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