Does Mindfulness Meditation Work for ADHD

00:00 Intoduction
00:45 Brief discussion of mindfulness meditation for ADHD and its history
03:21 Lydia Zylowska’s book on mindfulness meditation for adult ADHD
03:41 Book by Zylowska and John Mitchell on mindfulness practices for adult ADHD - a clinician’s manual
06:16 Review of a 2016 meta-analyses of this treatment and its results
07:48 Review of a second meta-analysis from 2020 and its results
09:01 Review of the latest meta-analysis from 2021 and its results
14:50 Discussion of the potential side effects (adverse events) from mindfulness practices for ADHD
Here I discuss the issue of whether mindfulness meditation or mindfulness-based practices throughout the day is beneficial to adult ADHD.
The references that I use in the video can be found here:
Interview with Lydia Zylowska on Mindfulness Meditation for ADHD at ADDitude.com. www.additudemag.com/mindfulne...
L. Zylowska (2012). The Mindfulness Prescription for Adult ADHD. Shambhala Publications
www.amazon.com/Mindfulness-Pr...
L. Zylowska & J. T. Mitchell (2020). Mindfulness for Adult ADHD: A Clinician’s Guide. New York: Guilford Publications.
www.amazon.com/Mindfulness-Ad...
M. Cairncross et al. (2016). The effectiveness of mindfulness-based therapies for ADHD: A meta-analytic review. Journal of Attention Disorders, 24(5).
doi.org/10.1177/1087054715625301
Poissant, H. et al. (2020). A meta-analysis of mindfulness-based Interventions in Adults with Attention-Deficit Hyperactivity Disorder: Impact on ADHD Symptoms, Depression, and Executive Functioning. Mindfulness, 11, 2669-2681.
link.springer.com/article/10....
Oliva, F. et al. (2021). The efficacy of mindfulness-based interventions in attention-deficit/hyperactivity disorder beyond core symptoms: A systematic review, meta-analysis, and meta-regression. Journal of Affective Disorders, 292(1), 475-486.
doi.org/10.1016/j.jad.2021.05...
J. T. Mitchell et al. (2018). Adverse events in mindfulness-based interventions for ADHD. The ADHD Report, 2018, p. 15.
Guilford.com

[@ADHDad]

I have never thought about adverse effects of Mindfulness until this video and it hit me like a landslide why mindfulness practices always seemed, to me, to bring about much more instability and anxiety. It's why I turned to more philosophical and purposeful practices and shy away from doing things like meditation, journalling etc Good lord what a relief, I thought I was alone in feeling it.

[@nananoname3089]

I've seen a video (I think it was Dr. K from Healtjygamergg) where that was a topic.. and it was said that if focusing on that internal turmoil and suppressed stuff is too much (or also how some breathing exercises can trigger anxiety).. then it's often helpful to do outward focused meditation... like watching a flame or smth To kinda get into the same state of calm but taking another road^^ Just saying bc maybe it would be worth a try :D

[@starxcrossed]

@@nananoname3089I can confirm- I used the outward focus meditation approach and after 20 collective hours I got rid of really bad anxiety that was giving me nightmares and intrusive thoughts for months. It never came back either.

[@thefalsecritic9520]

Dr K is not a trust worthy source for adhd. First of all, I remember watching a show where a daughter called in about her mother suffering from schizophrenia, and he did not hold back from suggesting a mindfulness based approach to her healing. But Dr Barkeley says in the end of this video that you should be very careful with mindfulness when it comes to schizophrenia. Second of all, Dr K has made ridicilous claims that mindfulness is as good of an intervention as medication for adhd, but it just takes more time. This is false as the effect size for medication is stronger. @@nananoname3089

[@ADHDad]

@@lain9719 Self awareness and commitment to change is a meditative practice that I do use, but I can do it much easier with a podcast and making dinner than with sitting quietly and not thinking for hours. Which I do by accident thanks to the time blindness.

[@gabegabriel9288]

@@ADHDadyou have a misunderstanding of meditation as not thinking for hours. I wouldnt be suprised that this would increase anxiety. Meditation is one of two things fundamentally: mindfulness or concentration. The former is teaching awareness of the present moment unfolding, the latter is the training of attention on a given object.

[@andymellor9056]

In my personal experience mindfulness practices help in two specific ways. Firstly in task switching between two menatally taxing tasks. Having five minutes lying down and focusing on breathing helps 'unload' the previous task from my mind and makes it easier to initiate the new task. Secondly, I can be anxious and / or stressed without being aware of what it specifically is that I'm anxious or strressed about. Spending a short time in a mindful state usually brings this to the fore, so I can use CBT techniques, like thought logging, more effectively. So, in my experience it's synergistic with CBT. Finally, mindfulness (or anything elsle) does not have to address ADHD to benefit a person with ADHD. There are whole aspects of our wellbeing other than ADHD.

[@MysteryGrey]

In grade school we learned this song, "Tis a gift to be simple, tis a gift to be free." When I was really having a hard time in life because of the ADHD symptoms, I remembered that song and thought it was good advise. So, I simplified my life...and that helped me a great deal. Mindfulness only works for me of I'm interested in it. DBT gave me some skills. Meditation is hard...basically I listen to the same Meditation music and concentrate on that for 20. Thank you Dr B.

[@Maktheblade]

There is a basic misunderstanding of "mindfulness meditation" as opposed to mindfulness. The meditation practice comes from Vipassana, an Indian technique that focuses on the breath. The person focuses on their breath, and when intrusive or errant thoughts appear, they notice them and focus back on the breath. This is the core of mindfulness meditation, because it rewires the brain and is the whole point of the exercise. In practice it means that for people with ADHD (like me), over time they may find it easier to guide their thoughts away from negative or chaotic areas, and feel more in control. This is the very important difference between "mindfulness" and "mindfulness meditation" - vipassana isn't concerned with internal or external experience, and examining the senses - it is about rewiring the neural pathways that govern how we think. Dr Barkley, I recommend The Science of Meditation by Daniel Goleman and Richard J. Davidson.

[@Mad_Maximus7]

Good reply. Must note some disambiguations however: Vipassana originates from Therevada Buddhism, or a Sri Lankan variant (not Indian, but adjacent). You’re thinking of Mahayana. As an aside: Vajrayana is practiced in and around Tibet. These comprise the three major schools of Buddhism. In modern times, Theravada is the main variant of Buddhism practiced in Sri Lanka, Cambodia, Myanmar, Laos, and Thailand. Vipassana translates as ~ “bare insight”, seeing things as they are - moments (that pass). You’re mindful when you note things as they are without allowing your mind to “run rampant” and adding bias in via your attachments to these things. This is a simplistic explanation, but passable for cursory analysis. “Altered Traits” is also a recommended read from Goleman & Davidson- check it out!

[@christina_cl]

Thank you for these videos. It is refreshing to hear a proper scientific analysis instead of all the "opinion" pieces the internet is flooded by. It is also great that you mention the potential side effects of meditation and other behavioral treatments. They are often talked about as this "miracle" treatment that helps everyone, but that is not necessarily the case. Yes, they can help a wide range of people, but that doesn't mean it's for everyone.

[@micheleries5323]

This is very interesting and informative; thank you for the reference materials! I'm a (relatively LOL) functional adult who started ADHD treatment (meds and behavioral) in my late 30's. I have more predominant inattentive symptoms of ADHD but also see symptoms of cognitive disengagement syndrome (especially in childhood). I'm glad you brought up potential adverse effects of mindfulness meditation. I personally have to be careful - in the past I think I was simply dissociating further with meditation. It took a while (and medication) to be able to properly use mindfulness to strengthen my ability to stay truly awake and present. I need additional supports such as even keeping a journal documenting "What am I physically doing?" to keep me grounded in reality. I'm also a neuropsychologist and interested in this from a professional standpoint. Thank you for so tirelessly making this high-quality content available publicly (where it can really be useful)!

[@KairosDBT]

This is a great brief overview of the essential pros and cons of mindfulness for ADHD. Thank you, Dr. Barkley. I'm an adult with ADHD and a DBT practitioner who has modified DBT for adults, including mindfulness, of course. Your view on empirical issues is very helpful, too, in terms of maintaining humility about mindfulness and the claims/assumptions we clinicians adopt and disseminate.

[@charliebee5154]

Sending my best wishes for a successful move to your new home. 🏡 Also "a Buddhist pratice that was reincarnated in the US" was a good one. 😜

[@Sad_bumper_sticker.]

Got excited when I saw the title of this video excited to watch it

[@muhmuhmoose3786]

Great video, Dr. Barkley. Really appreciate your work and how accessible you make this information.

[@mrjohncrumpton]

Thank you for answering my question. Good luck with the move!

[@Beansproutts]

I found both mindfulness and meditation just led me into patterns of rumination and fixating on negative thoughts/events etc. CBT just gave me labels for things (again, leading to further rumination). Daily journaling also led to rumination. Journaling is only helpful if I do it when I'm upset/distressed - it helps organise/articulate my thoughts and emotions. Also gives me space to calm down.

[@lojjo18Nooni]

It’s actually that agenda is always promoting mindfulness/meditation + peer reviewing journals starting to lose actual integrity due to being business advantaged (think of one of the latest published papers in a journal with higher credibility using AI explicitly without anybody in the review process giving attention to that).

[@user-yz6tu6ft7q]

Very spot on. I have been doing DBT for a couple months and the homework aspect (which is not hard and not required) hit me like a ton of bricks. The other potential issues you mentioned either occur with myself or other ADHD folks in the group. I have really been thinking that a different version of DBT needs to be created for ADHD because it does work sligthly different for us. Nearly everyone one with it cant do the homework without stress and we all want to talk way more than other participants. Most of us have commented on having flashbacks or major anxiety from not controlling the distractions etc etc. But nothing in DBT is really an issue unless we make it out to be in our heads. At least this is my experience so far. I am not prone to woo woo either... BUT with all that said, it is very good over all and it is something that supplements other treatments very well. It is worth doing. One just needs to be aware of the potential issues and let them know ahead or as they occur, they are very accomadating. I am going to be doing CBT after the DBT as I keep hearing it seems to work better for ADHD. Also, it isn't really about a free flowing mind or doing meditations etc. It is more about observing and non-judging thoughts, not letting them control oneself to problem solve better.

[@publius9350]

I'm doing CBT, and so far I've gotten nothing from it. A number of ways to self forgive, but nothing that actually helps with the problems so far. I've got a good grasp on being self forgiving, which has left it with little value. The therapist says that she took Mary Salonto's work into course development, and I've never heard Professor Solanto say anything that makes me think it's anything but CBT and buying a planner. I could not handle the homework and sheer boredom of DBT, but otherwise, breaking things down into tools did seem to be better. There is also homework in CBT - keeping a thought journal and various formatted elements of it.

[@tinathecrafter]

As always, a thought-provoking and thorough review. Thank you. I have always struggled with any type of mindfulness exercise and now I know why.

[@BONKOYT]

Thanks for making this video Dr. Barkley!!

[@WaltzingWithcrystals]

Greetings, that was one of THE best explanations of meta, its definition & application! Plus I needed to learn about mindfulness in relation to my ADHD. I’ve ALWAYS liked the name Gabriella-you said it with such class. TY for all U do for us!

[@binghobson7122]

Thank you Russ. Good luck with the move!

[@efib5514]

Thank you so much for everything you have done and keep doing, Dr. Barkley. Im a woman 45 years old and I finally recently was diagnosed with ADHD. Happy new year

[@lojjo18Nooni]

Thank you so much Dr. Barkley for your more objective view on mindfulness/meditation, sadly, promoting such a practice for anyone without supervision causes harm more than good, I have ASD and ADHD, and before I got diagnosed years ago, I was lost and depressed to find an explanation for my underperformance in normal daily life, I thought it was childhood trauma, so I practiced deep breath for an extended period of time, I ended up having psychosis, although I wouldn’t have believed that it was caused by the way I was breathing, because I thought that deep breath had no side effects and for it being beneficial more than harmful, others would disbelief what I’m saying, but in the medical school, there are lectures talking about the side effects of deep breath on the human body that nobody wanna talk about, just to let agendas continue. No to mention that I’ve crossed the red line in my religious creed, as any practice belonging to another religion will end you in apostasy, but even if the practice was secularized, it’s still considered PROHIBITED due to mimicking someone else’s practice in the other religion, even without saying prayers and mantras. Add to that the huge population of the silenced people being affected, especially the ones who passed away by using the Wim Hof technique, the legal battle for their families are still unresolved. I hope that future research focuses on the harmful effects more than the beneficial ones (which I don’t necessarily deny them, but it’ll never suit me even if it raised the level of dopamine in my brain) and stop promoting such agenda for anyone without restrictions.

[@weaviejeebies]

The best thing it's done for me is entrain the habit of recollecting myself to here and now. I have been meditating for so long that my mind automatically reorients itself to a point of attention fairly frequently, so I am not as easily led off on cognitive goose chases and ignoring the important stuff around me. It's great for complex things one really needs to keep their mind on, like driving or cooking. I think it helps with calming myself during dysregulated moments and it's very useful to do when waiting in line.

[@N22883]

Dr K with HealthyGamer has taught many different types of meditations on his KZbin channel that have absolutely helped me with my subclinical ADD ‘Meditation to Remove Negative emotion’ or Om Chanting are particularly good for ADHD folks

[@SimoneEppler]

I have found chanting meditation to be very soothing, too!

[@tea9286]

Dr K allowed me to have a breakthrough by suggesting meditation of advanced form in one of his recent video's.

[@SimoneEppler]

@@tea9286 That’s wonderful, so happy for you 🥰

[@ubertrashcat]

Dr K and Dr Barkley need to have a chat!

[@tea9286]

​@@ubertrashcat it would be cool!

[@HUMANEHAVOC]

Great video Dr.Barkley, would love to see a video on testosterone replacement therapy for the treatment of ADHD or any sort of Hormonal replacement therapy.

[@bomcimtube]

3M: Medication, Move (exercise) and Mindfullness (practicing to be present)

[@W.C.]

Wow, very interesting regarding the adverse effects of mindfulness.

[@flawlix]

I’ve found a guided visualization meditation works best for me. Just focusing on my breathing isn’t enough. But the act of trying to picture something in my mind, hold it there, and then move it about, plus try to “visualize” an accompanying sensation, is sufficient to sustain my attention. (Two examples from headspace: a ball of light gently moving up and down your body or a pitcher of light slowly filling you up from the feet to the top of your head.) Primarily, it helps me in the morning to transition from groggy and half awake to getting prepared for work. I was meditating almost daily for about 6 months, but fell out of the practice. I’ve noticed that I’m more jittery and having a harder time getting my morning routine or starting work once I get there. Edit: some things you said explain why I had a really hard time with mindfulness and meditation when my old therapist was pushing me to do it

[@sonyaparkin7841]

Thank you 💛🙏

[@themobbit9061]

I’ve read studies where meditation can trigger trauma. In therapy mindfulness is different - it’s becoming aware of your thoughts, emotions, body sensations in a given moment. It’s the starting point of CBT, the beginning of the process of emotions, and change in general. Another important aspect of mindfulness is its use in self-soothing by applying techniques with the mindful connection to thoughts, body, emotion - which has the greatest effect on opening new neural pathways, as well as empowers the client to help themselves manage/ improve emotion dysregulation.

[@mohsenmohseni1612]

It reminds me of study of Yoga and PTSD by Van Der kolk. According to him some patients got worse as a result exactly for the same reason. Thank you Dr Barkley for ongoing contribution to the field of ADHD. Very valuable insights.

[@LUPECARREON]

I play body scan meditation videos at night for my son with ADHD and it works very nicely to help him fall asleep ❤

[@JustCan1]

Very nice to hear! Yoga nidra videos are very good aswell

[@kennawarsinske3294]

Meditation sickness is very real! Thank you for bringing it up.

[@fraufuchs9555]

I 100% agree side effects of every kind of treatment should be studied, including the ones that do not use medication.

[@knkootbaoat6759]

very good video. this is actually different from what I seen about mindfulness and adhd. Where some are claiming mindfulness can be as effective as medication in the long term. but maybe that's my layman knowledge misunderstanding those individuals

[@seamusmaguire2160]

Thank you Dr Russell Barkley for your informative and helpful lectures and videos you’ve uploaded here. I got diagnosed with ADHD at the age of 29 about three years ago, but even with a diagnosis and medication it still continues to be a dominating and debilitating disorder. I was wondering if you would be able to do a video of commentary on ADHD and internet addiction? I have come to realise I have been heavily addicted to the internet since I was a teenager and it has only gotten worse as platforms like KZbin and Reddit are getting better and better at showing you content that keeps you on the platform for longer. It seems like I am often unable to put my phone down for a single moment of the day. I think it would be a huge benefit to a lot of people to hear your commentary on the connection between these two disorders. Thank you!

[@selenemoon5056]

As an adult , yes they have helped .Tai chi I find particularly good as it's movement based .It definitely has helped me regulate.

[@MeredithDomzalski]

Hi, Dr. Barkley, Thanks, as always, for the helpful information. I'm not sure if you're familiar with the work of David Treleaven, PhD, but I think you'd find it interesting. He researches the negative effects of mindfulness on those with trauma. Many of us ADHDers have trauma from years of being undiagnosed, so there's reason to believe his work would be relevant for us, as well. I love bringing mindfulness into daily life and agree this is often easier for those of us with ADHD. For what it's worth, my understanding is that this is recommended for neurotypical meditators as well, but it's good to know the benefits can be there even without the meditation parts. I use guided meditations because doing it on my own isn't enough to keep my mind from wandering, and I've found some good ones to bring mindfulness into everyday activities like walking. (I even did one while doing the dishes the other day.) I use the Ten Percent Happier app, which even has a section made for those of us with neurodivergence.

[@patriciajump9511]

Hmmm, I think it depends on which type of tasks you aim to do better by meditating. Lordie, at work I dared not let up. I was a psychiatric RN clinician. I didnt take breaks, just maintained concentration for my 8.5 hour shift. I think my studies getting the degree were my first training ground for maintaining concentration to obtain the best executive function. If I needed mindfulness to improve my concentration then I should not have tried to be a nurse in the first place. (I think mindfulness is not the only exercise that might be "nice to have" to improve executive function for us with ADHD. But everything needs to be tried. It might be a case of "different strokes for different folks."

[@charliebee5154]

As an alternate use, a mindfulness "session" could be used to decouple a working mindset and an after work mindset from each other.

[@ez2427]

i'll be back to watch the entire video but before i do so, i wanted to share that i'm taking a yoga class (college) and there's small essays we have to write and i will definitely be including adhd & yoga information in them!! im just excited!! also, if you're wondering, yes, i have/deal with adhd.

[@ariekashamoon]

As someone with adhd mindfulness is the only thing that has truly helped me.

[@BrothireStrangLuve]

Thank you Dr. Barkley for the review of adverse effects of mindfulness. As you know, some people with severe clinical ADHD are at risk for harm from mindfulness, even those who are stable with optimized long-term stimulant treatment. Their self esteem can take a negative hit when failing with the mindfulness techniques. More astute ADHD patients are aware of the psuedo-spiritual or pseudo-scientific implications. Others have complained of being condescended to by non-prescribers who seem to be biased towards the holistic. Thinking about thinking is a higher executive function which is damaged by the disorder. With severe EF deficits,99%+ deviant from normal, mindfulness can be considered mind torture by an ADHD patient. So many of these smiley faced interventions have history and overlap in the Venn diagram of metaphysical healing and shamanism.

[@nananoname3089]

Soo I've been in therapy (first bc of depression) for about 1.5y now and got my adhd diagnosis last spring. I have 1on1 CBT (both therapies not being specific for adhd) and a group psychotherapy working with ACT (acceptance & commitment therapy) and.. the CBT has helped me understand SO MUCH and work on specific behaviors or situations.. but ACT gave it a backbone. I'm still practicing ofc, and classic adhd I forget half of what I learned 😂 but... my general acceptance of the present moment has increased soooo much. That takes out so much pressure! .. then with mindfulness practices I have an easier time connecting to my body or actually consciously enjoying little moments (and that's a big thing for me and my depresso). Kind of like... ACT can teach you how to walk and gives you a general map and how to read it. ... then CBT can teach u to run or jump properly.. how to find specific places on the map and such (if that makes any sense to anyone 😂😂) So yea I'm really grateful I got the opportunity to do both at the same time bc really a lot has changed since april 2022 when I went to a clinic with major depression and SH urges :D life feels good. (But the future still looks scary haha)

[@pedroewert143]

I like the idea of the mindfulness variation of "beginners mind". When you start something new everything is evaluated and seems interesting - but once you feel you grasped it you start to rely on prenotions and habits. For example i just watched out of the window - the non mindful way would only shift attention that really stick out or are really different. Because my tired mind says "nothing special here, some houses, some balconies, a garden" (so thats the deepest level of analysys - but the beginners midn is more like "do we really know everything about the scene, lets explore the balconies i see - oh they have decoration, oh there is plant xy" - then i jsut realize how "blind" i was and how interesting supposedly boring and known things can be again.

[@obgfoster]

walking in the woods isn't much better. Ooooh look at that tree.... ooooh look at that tree.... ooohhh another tree..... yawn... another tree.... what time is it? Can we go home now?

[@Slammu640]

Thank you for your commentary! I've worked with practitioners who seemed to believe that mindfulness was always effective for everyone, which was frustrating. I dont know if you have done any reviews on it, but are you familiar with any research on the effects of yoga on ADHD symptoms? I'd love to see a video with your thoughts on it. Thanks again!

[@michaelsafranek5990]

I found this video very interesting. I have a meditation practice that has been going on for 5 or 6 years and have done 8 week courses and been on one retreat. I also am pretty sure I have Dyspraxia and I’m waiting for an assessment for ADHD. I’m sure I have some neurodivergence of the ADD/ADHD type and I’m waiting to see if I meet the threshold for a diagnosis. With mindfulness meditation I have found benefits to executive functioning difficulties after doing more intense periods of practice (8 week MBCT or MBSR courses, silent retreats) but these can fade. What I have found is that when I meditate there is an emphasis on returning to the anchor (usually the breath) with kindness. So what has been the greatest benefit for me has been more kindness and acceptance of the wandering mind. I think there may be some benefit to ADHD from mindfulness, but I think finding a dose that is effective but tolerable is going to be different for each person.

[@HarrySHole91]

I’ve been trying meditation to help with my ADHD. I think I’m in the group that had adverse effects. While I felt better and was more relaxed, my focus and memory got WORSE! The next day, I left my car running while I was at the grocery store. I was so zoned out that I forgot to turn off the engine. Because of that, I’m leery to try it again.

[@aceraptor1]

I received my diagnosis a couple of months ago. These videos have been invaluable to understanding the condition. Thank you for taking the time to make them, and all the research you have done.

[@adhd_coach_katherine]

This is very helpful. I have used - and share the Zylowska program - with clients but always with the strong caveat that active anxiety, history of PTSD, trauma or other mental illness means it has to be done very cautiously and with medical supervision if possible. It’s frustrating because it can help a lot - but like the meds I suppose there will be a subgroup of people who have adverse side effects.

[@rdklkje13]

Not just a subgroup, as bringing awareness to suppressed/unconscious stuff in order to process it is part of why these techniques were developed over the millennia. An unintended effect of Jon Kabat-Zinn & Co sorta secularising them has been to remove them from the supportive contexts they've always been supposed to be used in. Be that in various types of temple/monastery settings or, as with Kabat-Zinn's original MBSR programme, in the medical group settings he transferred them to. Back in the 70s and 80s, when MBSR and similar programmes were first developed, people couldn't really access the information outside such environments. But the internet changed that. By enabling direct access to specific techniques with insufficient context and no support, and by providing irresponsible people with plenty of ways to take advantage of others through the promotion of basic techniques, sometimes with harmful twists, for their own financial gain more than for everyone's benefit (not talking about Zylowska here!). This change was also fuelled by the individualism of US culture as contrasted with the collectiveness of the cultures where the techniques originated. This all has given many people the idea that practicing mindfulness meditation is comparable to doing stretches or something like that. However, responsible use of these techniques always involves supervision and related support to process whatever comes up.

[@adhd_coach_katherine]

That’s such a great point - whenever we take something out of context to improve accessibility- what are we losing in the process that adds to the effectiveness or safety of the practice?

[@rdklkje13]

@@adhd_coach_katherine Exactly!

[@siggevibes]

The title misses a "u" in the "mindf(u)l" Best success with the moving by the way, and I'm listening to this video now being someone diagnosed with ADD having heard before that meditation might help me but not really knowing that much more about it

[@JimmieHammel]

A few years ago, I delusionally decided that journaling with my off hand would let me communicate with the non-dominant side of my brain. That was utter nonsense... BUT it seemed to work. After spending ten or so minutes concentrating on writing legibly with my left hand, I felt clearer headed, more motivated, with a higher sense of control... And I think I just realized why...

[@annabackman3028]

I was diagnosed at 57. Before that, very shortly: As a young child I was either playing for hours with one thing or for 5-10 minutes, going on next. In all 9 years in school I could be absorbed of something, but the rest... I wasn't loud in the classroom, but when I didn't daydreamed I was whispering whit other like-minded. Homework? Eh.? What? I could write stories for hours, I couldn't touch the math books. I started to work at 16-17, and I didn't have one job where I was sitting in one place. I have had physically challenging jobs, where musclestrength was needed, where no day was like any other. The last ten years I was working I was also biking 15 km (just over 9 miles) to my work, and 15km back home. I was VERY physically active. During that period of time, until age 38 I didn't have any severe proplems, as I saw it (friends and family says otherwise, though). Then I injured a fot, couldn't walk. I sat myself to a classic "walk-into-the-wall" overwrought depression. I become completely stressed out from sitting, unable to do most anything. All alarms should have gone off then but they didn't. I got antidepressants, developed Bipolar disorder type 2. And was stuck with that diagnoses. My foot finally healed and I had a couple of much better years, was able to work again. My ability to handle stress was much, much lower than before this time of hell I had been through, so I had a new rendezvous the infamous wall. I haven't worked since. After I had been sleeping nearly a year and the restlessness came back again, I started to do a little research on ADHD. At that time I had dog, Briar, who was the most original dog I have met. When I read about three years old kids, I realized I literally read about my dog. So how come I could relate so well to her reactions, when she got totally stressed up, went wild, I mean WILD, of joy, when she couldn't understand other dogs body language, when she didn't understand the limits when playing with other dogs (or me, for that matter). She had ADHD! Eh... Me as a child..? I recognized too much, to be funny. Reading about adult ADHD, I suddenly saw what people said to me, about me. Then I also injured a knee, back to sitting for a while, and since then I can't ride a bicycle nor jog. That changed my life, not to the better. Brought up my thoughts of ADHD to my psychiatrist who said "no, there are so many similarities, you have bipolar disorder". I moved to a new town. New psychiatrist, who listened, put me on the list for testing. I was a (Swedish expression) "sunclear" case of (different classes in Sweden) "upper grade of medium". I now use Elvanse (Vyvanse) and dexamphetamine. Helping A LOT. I have had a few years to figure about what I can do to either get rid of the sometimes paralyzing stress over NOTHING. The infamous 'ADHD paralyzes' some call it, and I agree. When it's possible to sit and stare at a pair of socks on the floor for two hours, feeling the heartbeats, sort of waiting for them jump into the basket for dirty laundry by themselves, and something happens, the phone ringing, someone's at the door... And the socks are still at the floor. Next day it repeat itself. The stress about the socks, unable to pick them up, until someone one way or the other, tells you to. I want a tool to come out of that, because it's not only RIDICULOUS, it can destroy days. The "start motor" for most anything could need fixing in general, but the paralyze about the little things, that tend to grow with a second pair, a dropped magazine... I don't enjoy this. This wasn't a thing when I was naturally exercising so much, was in a very good physical shape, felt strong, I rarely had this problem. I have always hated cleaning the house, but I could make it every week, with a huge sigh, but I did it. Dishes? No problems, after every meal, if it just was a mug after coffee. Now it literally feels like I'm not there. I watch the misery from above, but can't reach it. AND I HATE IT! I can't stand seeing it. This feeling of absence, yet being there, it struck me like a bolt from the blue, that book title, was it "Wherever you go, you are there"? That's exactly what I AM NOT. But I used to be. Could mindfulness or meditation help me to unlock myself, the way all exercise used to do? That drained me from this inner stress I can't get rid of. But how can I be able to sit or lay down without being tired, having something to read or, this equally loved and hated cellphone? IF anyone actually has read this far, do you have any ideas? I'm in need of help, and an even worse thing has physically hit me, lumbar spinal stenoses, which is limiting me from long walks etc. Too😩. I MUST learn something new, I'm 62, and hopefully have some years more, but I don't want them like this.

[@rexaustin2885]

I feel like you experienced life just as I doing. My childhood was mostly just wanting to roam around or watch TV. I was really interested in reading about a lot of things but just couldn't get myself to do maths and anything that became mathematical just would fall on the side. Other subjects I would study just in the nick of time and manage to get through, some were just easy. Suffered a lot in school just because of this. Since I started exercising and cycling for an extended duration with high intensity around 30 years of age, suddenly it seemed like there is so much I could have done. This lasted for a couple of years and then got injured with similar results as yourself. The injury mainly due to a little bit of impulsiveness during the activity and exerting myself suddenly without proper training. Also other stupid things where I should have been more careful. Now I feel like I am back to square one. All the things I wanted to do are piling up and life is passing by. There is only so much time and energy I have.

[@montegyro]

Mindfulness meditation as a treatment appears to rely heavily on the context its used in considering how people with ptsd can suffer adverse effects from using it. This is why there are more ways to meditate then just mindfulness. Some of the alternatives are essentially techniques taught in therapy such as grounding.

[@cayladodd9216]

I had no idea you were a professor at Umass! I live 5 minutes away and my sister in law works there as an audiologist! Small world!

[@obgfoster]

Do you have experience working with musicians, would-be musicians, and failed musicians? In school, the conductor directs our attention, which is great, and paying attention to the other players makes us sensitive players. But... practicing ... bleargh.... and playing from memory may or may not work depending on what else we're thinking about while we're playing. Playing from parts marked up for performance is also hard, because we are a few measures ahead in our heads, and we may or may not take note of the marking. But when we can work those things out, we're awesome!

[@mandomi]

Dr Russell, we like to see a similar evaluation but about the effectiveness of Neuro-linguistic programming (NLP) on ADHD

[@ladyoftheflowers9781]

NLP is pseudoscience that has no grounding in research. Be careful!

[@vitamin9165]

Meditation has helped me with a lot of the impulsive hyperactive side of adhd- I'm less drawn in by things like impulse purchases and I'm able to go to a comfortable place in my mind during lines or bus rides (rather than wanting to jump out of my skin). Definitely not a replacement for medication though (not to mention I don't tend to meditate when I don't already have my life together to some extent, it's difficult!). I also think it has some less tangable spiritual value. We live in a very materialist world and letting go of some of those desires can free you from some negative cycles that you didn't realize where there before. Then you start to think about what life is really all about.

[@lojjo18Nooni]

I think if you understood Islam in its actual way one by one, you won’t need that agenda flooded practice for the sake of compensating your spiritual needs. May Allah guide you to the right path.

[@hermanmusimbi4337]

Hi Dr.Barkley, I was wondering if you would cover the topic of Stimulant medication and Parkinsons/Parkisoninan Disorders. I've been able to find two different epedimiological studies on the topic. One showing an increase in parkinson's disorder in ADHD stimulant users (curtin et al 2018). And one showing a decrease in Parkinson's with stimulants (HM kindt et al 2023). There are other animal studies that show no effect on neurotoxicity with methylphenidate but neurotoxic effects on high dose amphetamine in rats. That doesn't really scare me, its a study that tested normal doses of amphetamines in non human primates (ricaurte, forgot the spelling) that has me worried. I know drugs are perscribed on a balance of cost and benefit but I really just need clarity on this issue. I've just started Vyvanse and it works wonderfully, I'm hoping I don't have to move to methylphenidate or even non stimulants. I appreciate your work and thanks for reading this. I don't want to scare anyone reading this, its just covering my bases.

[@lenb9506]

Interesting. I am AuDHD and mindfulness never worked for me at all. I liked meditating but I could only meditate while distance running. CBT was much much more effective.

[@thetransferaccount4586]

nice peer reviewing

[@xXBismarck44Xx]

i have problem with anxiety, and depresion , and i dont want to take pill, so i starting do it exercise and meditation focus on my breathing that helpme a lot , with the time i have the skill to put silent to the think i dont like, now i can focus in what i need to do , but was really hard to get to this point, everytime i dont want to do nothing i stating do it exerice and 30 minutes just focus on my breathing when i can focus on my breathing i stay in the same position and with the time when i stay meditation just until i get my 30 minutes of focus, i gain control on my focus, is really more painfull at the first time but with the time i dont feel when i pass more than 1h or 2 hrs , its just pratice and everything coming more easy because you can pass the test bc you can focus on you studies and undertad more, but you have to develop the reading too , all the problem is a mind problem most of the time, can be lazyness a trauma,, but the live that you live is what you have insder of you.

[@julybutterfly]

Big takeaway for me with this research update was, mindfulness is an effective treatment for ADHD, relative to what????" Many thanks as always Dr. Barkley!

[@TylinaVespart]

It’s funny; my psychiatrist recommends mindfulness meditation basically every time we talk. One appointment I told him I’d been trying to do it as a practice and something about what I said made him pause and ask for clarification. Turns out, I’m actually very good at mindfulness meditation. I can, most attempts, follow it along for 20-60 minutes with only one or two mind wandering moments. (Other times it’s 5 minutes 😂) Anyway, apparently that’s a surprisingly long time. I think what’s happening is I can get into a hyper focus / flow state for it. I don’t feel great afterwards, everything is way too loud and intrusive sensory-wise. It also doesn’t appear to translate generally to normal life, but that’s harder to analyse because I started on and off at age 7. Does help with the anxiety sometimes. That part is handy. Putting in accommodations and medication helped much more, practically speaking. (This was the body scan method / focusing on breathing. Not emptying my mind because historically that was a bad idea for me)

[@ShawwwHa]

I have attended 11 ten day vipassana meditation retreats. I noticed that for two to three weeks after I come home my mind is quiet and I can function. But even if I mediante daily for an hour in the morning and in the evening ADHD eventually takes over again and meditation becomes extremely difficult.

[@user-yl4jw2qy9v]

The comment about journals preferring studies with positive effects really struck a chord with me today. Sitting on the sidelines of academia for 13+ years now, I have heard this lamented over and over again. It just hit me today that.. maybe there should be a publication of only negative results? While the bias toward positive outcomes does make sense when a journal only has limited space - and they are marketing to human beings, who likely get more enthralled with impactful results - there is arguably a place for refuted, disputed, or unsupported hypotheses. I would be interested in reading a collection of things that didn't work. Perhaps I am alone in that thought, but this seemed like an interesting place to pose.. before I forget it. (ADHD, et al.)

[@runklrgurlexe]

I’m interested to hear opinions on what, if any vitamins should be prioritized when taking concurrently with stimulants treating ADHD. I’ve heard that stimulants like Adderall can deplete certain nutrients, such as vitamin B6, magnesium, and zinc, which can impact its effectiveness. Curious to know how true that is, and if anything extra should be done outside of taking a normal daily multivitamin.

[@amandamate9117]

I am asking myself, why is there not much studies on ADHD symptom management using mindfulnes as double placebo or considering with a group who uses medications. Its 2023, both mindfulness and ADHD exist since decades. There are lot of psychology departments who can on universities use research. Makes no sense.... or the pharma industry is working here.

[@GerritADHS]

Just yesterday, I watched angreat Video of Dr. K aka Healthy Gamer about Meditation with ADHD, in which he introduces an interesting meditation for us.

[@cjsun7871]

Hey I'm in Minnesota!

[@therabbithat]

Most mindfulness studies don't have active controls and none of them ever seem to have found mindfulness beats an active control, even when the active control was literally sitting still for a while after being told its good to sit still for a while

[@d.d.d.a.a.a.n.n.n]

I agree that the potential adverse side effects of mindfulness are so often left out or glossed over when I hear it recommended for ADHD, but I myself have steered away from the kinds of mindfulness recommended as they make my day to day life worse. There are some forms of meditation I can do and that do help me, but they are more in line with religious meditation practices to be honest, even though I myself am not religious nor do I even believe in the traditions that these meditation practices came out of

[@gavinbrooke]

I have not been able to meditate for years, but found immediate success with hemi-sync system from the Gateway experience, available on KZbin.

[@deltapi8859]

Hey Dr. Bakley, I have a question regarding "Gaming" and adult ADHD organizational skills and executive function skills. I remember you saying that trying to "train these functions" wouldn't really improve the situation since the condition is one of deficiencies in various brain areas (or how they communicate with each other), so medication might still be the most effective way to address these issues. Is my understanding right so far? I was wondering though if there might be a training effect with games that focus on organization and management like SimCity, Dwarf Fortress etc. Were you have very fine grained control of how everything needs to be set up. Kind of like a "low stake" training ground for organizational skills. Regarding executive function maybe training like "hand drawing" etc. Would they leave a lasting effect on the brain (neuroplasticity)? This is very interesting for me since in sports we do drills that are supposed to build muscle and neurological connection to improve the execution. It would seem to me like these games could be kind of like an isolation exercise for these specific challenged for an ADHD brain? Or would be exercises directed to these function remain on the surface level of the issue and neuroplasticity wouldn't be getting deep enough into the issue?

[@russellbarkleyphd2023]

So far, no training effect from games or other digital applications has shown convincing evidence that it affects real world behavior in natural settings as opposed to just getting better at the game or app or similar lab tests. See my video on digital medicine. CBT for EF difficulties and medications remain the two most effective therapies for adult ADHD. Be well

[@deltapi8859]

@@russellbarkleyphd2023 Oh thx for the quick response. Ok, I remember that you mentioned CBT and medications as being the most effective, but wasn't sure about digital training. Thx, I will look up that video. "Be well", thx be well as well and wish you a nice weekend.

[@Mightydoggo]

It never worked for me tbh, most "meditiation" practices out there either do nothing for me or flat out make me aggressive. I think it´s because I had the wrong approach, I expected _something_ and that something just never happened. I nowadays usually relax listening to my favorite songs, very deeply concentrating and analyzing the various things going on inside of the music or inside of my head. Doesn´t really do much but it´s deeply relaxing and I hope it will make me getting used to concentrating/analyzing better in the long term.

[@d.d.d.a.a.a.n.n.n]

Me too! I *can* meditate, but not using the mindfulness approaches normally recommended, because I get such intense rages from those styles of mindfulness that they destabilize my mood for a long time afterward

[@allesy]

I can’t doing slow tasks. Need to have a pace. Feel happy when it’s busy. So I have had difficulties every time I try to do yoga or practice mindfulness and feel like a failure because everyone around me is into one or another or both.

[@robvantour9757]

I'm gonna watch the video, but I'm definitely rolling my eyes when it comes to mindfulness....does mindfulness work? relative to what?...not much, it seems.

[@aybikeanacali8414]

Definitely not a scientific claim, but I just wanted to share. My friend (adult ADHD) had serious anxiety and depression due to spirituality-based meditation and yoga. And even her yoga instructor recommended to stop it saying some "sensitive" people experience this since these kind of practices increase sensitivity. I practiced mindfulness meditation and yeah, it had some tiny positive effect, better than doing nothing. It was before I was diagnosed and started medication for ADHD. I can certainly say if medication works 9/10, meditation is only 1/10. Personally, other than medication, only physical exercise has a considerable benefit on me. I can say 4-5/10. Not good as meds, but definitely worths the time I spend on it.

[@kluftritter3047]

At 07:50 this new Apple feature to translate gestures into emojis on video calls jumps in 😂 such a silly feature to be introduced by default

[@franceskaschaeuffele64]

I could never.... never... do what's called progressive muscle relaxation by Jacobsen. I am always too.... tense. I am currently having a Master Class on meditation... I am really eager to see what it brings.

[@user-cx7bf5sn5j]

Thank you so much for your videos! I just found them. I have a question- I know that people with ASD are more likely to be gender diverse/trans, what about ADHD? Is there a link there?

[@russellbarkleyphd2023]

Not to my knowledge. As you noted, the relationship is more with ASD. Be well.

[@kv_5238]

Dr. Barkley- you mention your twin brother being imparted with adhd so I was curious if you also present symptoms or did it skip you altogether?

[@russellbarkleyphd2023]

Not really. Members of my family share a few symptoms but not to the level of disorder. I am certainly mildly impulsive and talkative but my EF abilities are fine. We were fraternal twins so the risk to me was about 30% or so for having ADHD.

[@kv_5238]

@@russellbarkleyphd2023 thank you so much for this and everything you are doing for us. Your work means the world to us and I am so appreciative not only for the effort and expertise you have for this topic but the empathy and genuine care that comes through on every single one of your discussions. I’m a huge fan ❤️🥰🥹

[@CakeyQueen24]

Can you talk about sensory concerns that can come with ADHD?

[@erkkiboy]

Seems to work for me, but as with any and all other interventions, remove the tool and the effect disappears😀

[@avacadoes4853]

I have found the work of Jon Kabat-Zinn to be very helpful. It may or may not be helpful to you. It would be interesting to know if anyone else has benefited from his mindfulness work.

[@Deviliza]

Someone really should make a visual representation. What interventions has the higest effect? What has the lowest? How good are the studies and who are they based on? What adverse effect can they have? I mean adverse effect for 10% and only a little better than nothing.. Does it even make sense to do?

[@obelixpfeifenreiniger2863]

forcing myself to meditate was pure torture for me. i do not want mindfullness, i just want to do stuff without thinking about it.

[@user-hc2cz6uu3x]

Meditation is definitely not for me. However, what I have worked on with my coach is being more aware of what I'm doing so that I can keep track - but reducing how much bandwidth it uses, so I'm *conscious* of it without having to actively *think* about it.

[@eliseholton9284]

So much I have recorded on this subject during last 3 years . Nothing comes close to medication benefits. So much to say but unable as yet. 👍

[@ubertrashcat]

Perhaps meditation helps the comorbidities of ADHD, maybe not the ADHD directly. There's a lot of evidence for it helping depression and anxiety. In my own experience meditation helps the effectiveness of CBT because of how it trains observing your thoughts.

[@yoodawgyo]

Loved the video, but I have to ask the hard question: where’s the dad joke? 😢

[@jonr6680]

The idea of mindfulness practice as an analogue to the point of use, is key. 20min of woowoo att 0800 is pointless if the rest of the day is a maelstrom. 17:14 Exactly, the mindfulness brings focus back to the monsters that the mind is suppressing. Often for good reason. And not to be mean, the typical practitioner has a blithe life-is-great outward vibe but offers zero practical impact i.e. the subject is left alone to face up to, and figure out, the specific areas that the mindfulness is allowing them to focus on. Also Dr B has the moving to attend to and still manages to put a video out, kudos. But missed the primary source of mindfulness of course - Yoda!

[@tomisaacson2762]

Speak for yourself. My experience was the opposite. The more stressful and busy the day, the more useful I find it. Mindfulness does the opposite of focusing my attention on the "monsters". At times it was the only thing that'd give me a moment's peace from them. I work in a very busy and stressful career and I've found it to be a very practical tool, especially when I was suffering from depression and anxiety. Regular practice taught me how to turn off the rumination and become more aware of my emotions.

[@rexaustin2885]

​@@tomisaacson2762what if the emotions are the source of one's misery?

[@davidmartin2631]

Didn't help me. In fact made my chronic back pain worse.

[@adamloepker8057]

That is a sign of atrophy of another muscle group (core or glutes)

[@yamatanoorochi3149]

I can't afford medication

[@Patricia-vd9xh]

Transcendental Meditation is more effective for ADHD.

[@kevinmittner7188]

Great video. However, true Dhamma always was and forever will be secular. There is no concept of soul and religious habits and practices are consistently admonished. Relentless mindfulness, mindfulness all day at all times was always the prescription. And no it is not just noticing in a non-judgmental way then switching back to the theme. That is the third of five or so steps utilized to rid the mind of intrusive unskillful thoughts that impair the development of concentration or focused attention to an object or concept. Lastly a significant, one might say, the most significant component of mindfulness is to literally remember to cleanse the thoughts and behaviors of unskillfulness and develop skillful alternatives. You don’t just sit there staring at the back of your eyelids as an operation of painfully pointless endurance. Why would that help anything. I haven’t read the book but it sounds like a decent start to move away from monetized McMindfullness…

[@FactorzGT1]

Dr Amen’s brain imaging shows an ADHD brain at rest has good overall activity. Only when you give a [memory,focus,concentration] task does the PFC shut down. It follows that maintaining a calm, restful, meditative state throughout a task/project will help improve PFC function

[@bwhite-ee]

Typo in title: Mindflness -> Mindfulness

[@frugalcooking523]

The book is not so good but mindfullness helps people with ADHD. BIG PARMA will do anything to make you believe that the ONLY way to cope with ADHD is the drugs they will be selling you for the rest of your life. Please explore all the options before taking madications for the rest of your life

[@adamloepker8057]

Its because you didnt do it with crystals in your pocket, duh... Every hippy knows that

[@knkootbaoat6759]

mindfulness might but not mindflness

[@RC-qf3mp]

Four minutes in and absolutely nothing substantive yet… what a waste of time. Just dropping names. Geez. If the idea is that people with adhd are your target audience, maybe start off by answering the question that is the title of the video and then justify it with science, facts, etc. instead, this guy rattles off names like his goal is to help sell his friends books. I’m so pissed by videos like this. Get an editor and stop wasting viewers time.

[@Felix-md5cy]

I think mindfulness has to be paired with active self compassion practices. For me personally, it reduced the shame and guilt coming from the trauma I went through before medicated. A lot of my anxiety came from shame which is the counterpart of wanting to be loved. I felt shame beacuse I felt like I was unlovable because I hurt people amd myself with my actions. Being able to forgive myself with mindfullness and self compassion made me a much better and happier person! The ideas of this man helped me a lot! m.kzbin.info/www/bejne/kH_KfmhmgMt6nas

[@d.d.d.a.a.a.n.n.n]

I think you're spot on with the self-compassion part. Devoting time to practicing my self-compassion has helped my mental health far more and sometimes in huge, quick shifts, than any other practice I've done

[@Tenpanprovee-hm4hw]

In the Buddhist tradition mindfulness is always taught alongside Metta (loving kindness) which includes self compassion. Western interpretations have been far too focussed on mindfulness in isolation

[@d.d.d.a.a.a.n.n.n]

@@Tenpanprovee-hm4hw I agree with that