Finding Calm for Restless Minds: Why Mindfulness Isn’t About Being Still
..and how to do this, if your ADHD brain gets in the way
TLDR - Mindfulness isn’t just about sitting still.. it’s about meeting your fast, restless, ADHD brain exactly where it is and guiding it gently down, not forcing it to stop.
If you have a fast‑moving brain (and yes, it is ADHD Awareness Month), the idea of mindfulness can feel… foreign. Sitting still, clearing your mind, resisting the urge to fidget for more than a few minutes? For many of us, it’s not only unpleasant - it’s pure torture!
When I first started exploring mindfulness, I took my partner, Dan, to a four‑week course. During one session, we were asked to count our breaths. When I practiced, my competitive streak kicked in. The next week, I asked the facilitator, “So… when are we supposed to stop counting?” secretly hoping for a number that would prove how “good” I was getting.
She smiled kindly. “You’re meant to count to ten, then return to one. And whenever your mind wanders, you simply start again.”
In the following sessions, my hyperfocus shifted to sitting perfectly still. Every shuffle or fidget I heard around me made me feel like I was “winning” the game. You can probably tell I craved external validation - hey there, perfectionist inner child.
It took time (and many AHA moments) to realise that mindfulness isn’t a test to prove how good you are at it. It isn’t about suppressing your natural energy. It’s a gentle, ongoing training of the brain, and for neurodivergent or high‑energy minds, it requires a different perspective.
Redefining What Mindfulness Actually Means
Mindfulness doesn’t mean forced stillness or emptying your mind completely.
At its core, mindfulness is simply being fully present with whatever you’re doing.
If seated meditation feels inaccessible (or wildly uncomfortable), expand your definition of what “counts”:
Mindfulness in Daily Tasks Tune into the sound or flow of the water while washing dishes, the smell of the soap, the textures of different plates.
Walking Meditation A slow walk outside, noticing your feet hitting the ground, the rustle of leaves, the rhythm of your breath, the colours around you.
The Chocolate (or Raisin) Mindfulness Practice Take a piece of chocolate (if not a fan of raisins) and slow everything down.. roll it around, savour the taste, take longer than feels natural.
Mindfulness is presence, not stillness.
The Gentle Slope Down: Why We Can’t Go From 100 to Zero
If you have high energy, a brain that’s always analysing (we get praised at work for this), or ADHD.. expecting yourself to drop instantly from a busy, overstimulating day into complete stillness is unrealistic. You can’t slam the brakes at 100 km/h without feeling… weird and unnatural, so restlessness follows. Often, the very thing you turned to mindfulness or yoga for.. calm - becomes harder to access.
Instead, think of moving toward your desired state (your calmer self) as a gentle slope:
High Energy / Busy Mind ↓
Shake & Discharge Energy (dance, walk, shake, active movement, yell or sing if you want, no judgement) ↓
Movement & Breath (stretching, gentle flow, repetitive movement) ↓
Stillness (savasana)
This is exactly why yoga is structured the way it is. Every pose, transition, and breath pattern in a 55‑minute class is designed to help you move, release tension, and regulate your nervous system. By the time you reach savasana, your body is ready to be still.
Before you meditate or attempt to rest, try releasing excess energy first:
Shake your arms and legs for 20–30 seconds (helicopter arms are my fav)
Take a brisk 5‑minute walk
Put your fav song on and dance around the living room
Do slow spinal rolls or gentle stretches (shoulder rolls are nice)
Stillness is earned, not forced.
Building the Muscle: Tools That Support ADHD‑Friendly Mindfulness
Mindfulness is like Yin - slow, unrushed, intentionally pausing. You return to it bit by bit, and over time, your neural pathways adapt. It gets easier, but it always remains a practice, not a goal you perfect.
It’s an opportunity to bring kindness, awareness, and curiosity back to yourself. Key words: compassion, patience, gentleness.
If you prefer structured guidance, these apps are great to explore:
Balance Personalised guidance that adapts to your level. (DM me for a free trial.)
Let’s Meditate Simple sessions with no long intros, sorted into categories to suit your preference.
Key Takeaways for ND Minds
Drop the Competition (and the expectations) There’s no right or wrong way. You’re not trying to outcount, outsit, or out‑zen anyone. Losing focus and returning is the practice.
Move First, Sit Later Work with your energy, not against it. Burn off excess energy before dropping in.
Keep It Short Start with 2–3 minutes. Anchor mindfulness to everyday moments - your morning tea or coffee, public transport, washing your hands. Expert level: when you’re stuck in traffic.
Mindfulness is an invitation to meet your brain exactly where it is - busy, energetic, distracted - and offer it an alternative.. a gentle place to land instead. Use your breath as a tool to return to the present moment.
If you’d like to explore this together, join one of our Yoga, Yin, or Sound workshops for an opportunity to slow down, pause, and return to your practice.