Mindfulness for ADHD Brains

⚡ You’re a highly perceptive pattern-recognition machine which makes you a great leader.

However, taking in so much information can also lead to overwhelm.

🧘‍ "You need to practice Mindfulness," they say.

🤷‍ That’s great, when it works.

But for many people with ADHD, mindfulness can feel frustrating. Sitting still and focusing on the breath might feel boring, agitating, or impossible when stressed.

🥼 In ADHD brains, dopamine doesn’t signal as efficiently. So when a task doesn’t naturally feel interesting, urgent, or rewarding, the brain struggles to stay engaged.

Traditional Mindfulness is intentionally low-engagement, which works for neurotypical brains. But for ADHD brains, that lack of stimulation can make the task feel empty or even irritating, especially when they’re already dysregulated.

💡 That’s why methods like Situational Awareness can be a better match. It provides novelty, movement, purpose, and enough external stimulation to give the dopamine system something to hook into, while still cultivating presence.

➡️ Mindfulness is being fully present in the moment and aware of your surroundings in a calm state.

➡️ Situational Awareness is mindfulness in motion. It’s about being fully present, not hypervigilant like some people think. Situational Awareness works best when calm.

🎯 Here’s a game that I like to start with: Establishing Baseline

Go out into the real world:
✅ Observe what’s normal—how people move, interact, and behave.
✅ Notice what’s missing—what people aren’t doing, where they aren’t walking.

Once you know what’s normal, let go. You no longer need to actively observe because anything that’s unusual will stand out naturally.

🎉 And most things that are unusual are interesting and fun. So, you’re inviting more joy into your life!

This results in

🔹 Elevated mood
🔹 Increased focus
🔹 Emotional regulation
🔹 Leadership clarity

I have many more games in my toybox, but this is a Back-to-Basics game that I like to start with. And return to.

✨ The 21st century needs ADHD Leaders.
If this is you, I want to support you.

💪 Ready to start?
Book a free exploration call.

👀 Just curious?
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