Mindfulness has gained attention as a valuable tool for managing stress, improving focus, and fostering emotional well-being. While often associated with meditation, mindfulness extends far beyond that—it’s a way of thinking and paying attention to the present moment. For autistic individuals and those with ADHD, mindfulness can provide unique benefits, helping with emotional regulation, sensory overwhelm, and executive function challenges.
My Journey into Mindfulness
I was first introduced to mindfulness a few years ago by my husband, long before I even knew I was neurodivergent. He explained the principles and how they could be beneficial in managing day-to-day life, particularly by helping me focus on the present moment instead of becoming overwhelmed by anxiety about things that hadn’t happened yet. Initially, I assumed mindfulness was just about meditation—but as I explored further, I realized it was more about implementing a different style of thinking and attention to help regulate emotions and navigate everyday challenges.
Over time, I began using mindfulness in specific situations, such as when I had medical or dental appointments. I focused on my breathing and accepted what was happening, rather than resisting discomfort or worrying about what was next. Breathing techniques, such as drawing my attention solely to the sensation of my breath and shutting out other distractions, became incredibly helpful.
Despite understanding its benefits, the hardest part of incorporating mindfulness into my routine has been remembering to do it! As someone who sometimes struggles with structure yet craves it at the same time, I find forming habits difficult. There’s also an initial fear of “doing it wrong,” so my instinct is to research everything first. However, mindfulness isn’t about perfection—it’s about progress, finding what works for you, and continuing with it.
Why Mindfulness Can Be Helpful for Autistic and ADHD Individuals
Autistic people and those with ADHD often experience heightened anxiety due to sensory environments, unpredictability, and concerns about social interactions, responsibilities, and work. Mindfulness techniques can be powerful tools for self-regulation, reducing catastrophizing, and promoting relaxation. However, many neurodivergent individuals—myself included—fall into the trap of reading and researching endlessly without actively practicing. The real challenge is shifting from learning about mindfulness to actually doing it!
Common Challenges and Mindfulness Strategies for Neurodivergent Individuals
- Sensory Overload and Environmental Awareness
One of the biggest struggles for autistic and ADHD individuals is sensory overload, where everyday sounds, lights, or textures can be overwhelming. ADHD can heighten sensory perception, while autism makes sensory experiences more intense. This combination makes overstimulation particularly challenging.
🟢 How Mindfulness Helps:
- Using mindfulness techniques like on-the-go mindfulness (such as walking meditations or noticing surroundings while commuting) can help ground a person in the present moment. I personally find this helpful when I’m in an environment where no reasonable adjustments can be made.
- Breathing exercises can provide immediate relief, helping to regulate responses to overwhelming stimuli.
- Focusing on one sense at a time (e.g., feeling the warmth of a cup of tea or the texture of an object in your hand) can create a calming effect.
- Executive Dysfunction and Forgetting to Practice
Both ADHD and autism affect executive function, making it difficult to maintain habits and routines. The paradox is that mindfulness helps with executive dysfunction—but remembering to practice mindfulness can be the biggest challenge!
🟢 How Mindfulness Helps:
- Creating structure around mindfulness, such as setting a reminder or attaching it to an existing routine (e.g., doing a short breathing exercise before starting work), makes it easier to incorporate.
- Focusing on the present rather than worrying about productivity can help reduce the pressure to “get things right.”
- Emotional Dysregulation and Overwhelm
Emotional regulation can be difficult for autistic and ADHD individuals, leading to intense reactions, shutdowns, or difficulty processing emotions. Before my diagnosis, I didn’t even know emotional regulation was something people had to learn—it was just something I struggled with! I’ve had moments where I’ve gone from calm to completely overwhelmed in minutes, especially in professional settings where I wasn’t prepared for sudden changes or criticism. Mindfulness has helped me pause, notice my reactions, and shift from an automatic emotional response to a more considered one.
🟢 How Mindfulness Helps:
- Body scanning is a technique where you systematically focus on different areas of your body, noticing sensations and tension. It can be done with guided audio (such as a YouTube video) or just mentally working through each body part.
- Grounding techniques, such as pressing your feet into the floor or focusing on one object, help redirect emotional responses.
- Breathwork exercises can provide a break before responding emotionally to a situation, allowing time to process feelings without being overwhelmed by them.
Addressing Misconceptions About Mindfulness
One common misconception I had was thinking mindfulness was purely meditation-based. While meditation is a significant aspect, mindfulness is much broader than that. It can be as simple as being present in the moment and paying attention to what you’re doing—whether that’s eating, walking, or even washing dishes.
Another misconception is that mindfulness is connected to a particular religious or spiritual path. While it has roots in Buddhist traditions, it is now widely used in therapeutic settings, including psychology and neuroscience, as a tool for emotional regulation and focus. There are far more opportunities to be mindful than I initially expected!
How to Get Started with Mindfulness as a Neurodivergent Person
Mindfulness doesn’t have to be complicated or time-consuming. Here are some small, realistic ways to integrate it into everyday life:
- Notice activities you usually do on autopilot (e.g., brushing your teeth, drinking tea) and consciously bring your attention to them.
- Practice short bursts of mindfulness—even just one minute of deep breathing can make a difference.
- Try a walking meditation by focusing on the sensations of your footsteps or the sounds around you.
- Test it out for a week! Commit to a small mindfulness practice daily and reflect on any differences you notice. Even if mindfulness isn’t a game-changer right away, you might enjoy the sense of accomplishment from forming a new habit.
The Benefits of Mindfulness for Neurodivergent Individuals
From my experience, mindfulness has significantly helped with my anxiety, focus, and ability to manage difficult situations. For example, during medical appointments or long meetings, mindfulness techniques allow me to stay present, reduce stress, and regulate my focus.
Research on Mindfulness and Neurodivergence
Studies have found that mindfulness-based interventions can help improve executive function, emotional regulation, and anxiety management in neurodivergent individuals (Spek et al., 2013; Cachia et al., 2016).
- A study by Spek et al. (2013) found that mindfulness training helped autistic adults reduce stress and improve emotional regulation.
- Cachia et al. (2016) explored how mindfulness practices reduced ADHD-related difficulties, particularly in focus and impulse control.
Final Thoughts: Why Mindfulness Is Worth Trying
If there’s one key takeaway, it’s this: Mindfulness doesn’t have to be perfect—it just has to be practiced.
I wish I could go back and tell my past self: don’t get too hung up on researching mindfulness—just give it a go! I used to overanalyze every detail before trying something new, but mindfulness is something best learned through experience.
For anyone skeptical, I’d suggest giving it a try for a week and actively reflecting on how it makes you feel. Even if the benefits aren’t immediately obvious, simply following through with a new habit can be a win in itself. Mindfulness isn’t a one-size-fits-all solution, but it can be an incredibly powerful tool in the neurodivergent toolkit.