Mindfulness Based ADHD Mangement
MBAM
Virginia Newton, Ph.D., R.Psych.
David Boswell, M.Sc.
Brentwood Psychological Services
www.brentwoodpsych.com
(780) 232-2489
April 24, 2016
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Objectives
• Give a straight forward presentation of Mindfulness and
techniques to enhance what you’re doing already.
– Describe Mindfulness Based ADHD Management
– Present how mindfulness enchances does in
everyday life
– The benefits to someone with ADHD
– Applied Mindfulness
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Agenda
• Define Mindfulness and the benefits
• Identify ADHD management techniques that use
mindfulness
• Applied Mindfulness
• Practice
• Where you might get stuck
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Mindfulness Definition
• Mindfulness is a component of contemplative traditions
and eastern martial arts
• Martial art breathing exercise
– Calm and alert
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Levels of Mindfulness
Enlightenment
(Mastery)
Knowing
(Unconscious
Application)
Understanding (Application)
Knowledge (Structured Information)
Information (Skills)
Grounding (Aware)
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Levels of Mindfulness
Enlightenment
(Mastery)
Knowing
(Unconscious
Application)
Understanding (Application)
Knowledge (Structured Information)
Information (Skills)
Grounding (Aware)
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More on Non-judgemental
• Not judging does not mean not discerning between
useful and less useful. Ideally we want to make
decisions based on understanding not weighing one
thing over another, rejecting things because of
discomfort.
• The concept of non-judgmental can be used
judgmentally. If someone is being critical and sharing
harsh opinions they can be dismissed as being
judgmental. They might be right, even if they are your
parents.
• We can be non-judgmental and accepting to a fault
where we get pushed around
by others and have no
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self-determination. Mindfulness isn’t about being the
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What Makes it Difficult?
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Simplicity
Meaning making
Inner dialog
Overwhelm
Agitation
Too relaxing – feeling rushed gives sense of purpose
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What is the present moment?
• Observing the present moment
• Thi scan mean right now you are thinking about the past
or future. You are not there you are actually in the
present moment.
• Paying attention to yourself thinking about the poast or
future is key.
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Worksheet
• What am I afraid of?
• Do I feel I deserve this? Why am I asking if I am good
enough to
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History
• Mindfulness Based Stress Reduction
– Comprehensive and specialized for adults (age 18
years and older)
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Common Questions
• Generally doing well in life except for ADHD-related
struggles
• Can be honest about themselves, takes constructive
feedback well and can apply it effectively
• Good sense of what to work on and goals but can’t
figure out how to make the desired progress
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Mindfulness in the ADHD world
• Instant gratification microwaves instead of bake at 350
degrees for an hour.
• Convenience stores 7-11 used to mean open 7a to
11p…now 24 hours
• Overwhelm – or something else? We have so much
time on our hands! Okay, actually just as much but so
many time saving devices to serve our needs.
• Or, are we serving these conveniences and devices?
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• The solution is simple, turn off the TV. But there is a lot
more to it otherwise we would!
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No Need to Pause or to run to a
cushion
• Being calm is great.
• Sometimes this doesn’t happen and we’re in the midst
of a stressful situation.
• We really want to get out of there and avoid the
confrontation or discomfort.
• These confrontations, resistance or discomfort, agitation
all of these things still exist and come along.
• We will still get upset.
• Actively observing we can see the triggers to getting
upset, distracted, agitated knocked off balance.
•
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No Need to Pause or to run to a cushion
• It doesn’t sound like much. Sure, that’s when things
started going bad, so what?
• It’s a situation where that one might say “if I could do
that all over again I’d do it differently”. We’ll that’s the
point you’d want to do something different. It might still
not turn out so great but you were aware all along and it
will take less energy to repair the damage done if it’s
caught early.
• Please contemplate this concept and see where it could
intervene in situations.
• At the very least if you made a decision and the
outcome wasn’t so great you
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did and hopefully remember why you did it.
Common Concerns
• Generally doing well in life except for ADHD-related
struggles
• Can be honest about themselves, takes constructive
feedback well and can apply it effectively
• Good sense of what to work on and goals but can’t
figure out how to make the desired progress
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ADHD Symptoms
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Impulsiveness – buying, saying something, reacting
Common outcomes:
Mindfulness outcomes:
Notice, it is not about resisting or suppressing but
actively observing and being curious to what is
happening. We usually don’t get into trouble until we
take that action.
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ADHD Symptoms
• Relationships
• When we forget or are late it can be seen as
disrespectful of another’s time. Or, it could seem as a
rejection if you totally forget about the date.
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• The solution is simple, turn off the TV. But there is a lot
more to it otherwise we would!
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• Opportunities to enhance your personal techniques you
use.
• Identify what is working
• Identify what isn’t working
• Realize that you’re not doing the stuff you used to.
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Putting it to practice when it matters the most
Intervention
Pausing
Retrospection to avoid spin out or shame spiral
De-energize the negativity – hold it not
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• Call to action
• Right now I want you to think of a situation where
mindfulness may have benefited the situation.
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Mindfulness Benefits
• Mindfulness is a tool, not a solution
– It helps solutions work
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How Mindfulness Helps
• Mindfulness isn’t about doing different things, it’s about
doing things differently.
• In this way we use what we already do in a more
effective, efficient and objective way.
• Retrospective of what happened – using curiosity we
can reconstruct where things went off the rails.
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• Poor attention and distractibility
• Reaction: Continuing to miss things after the initial
panic
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• Mental and physical restlessness:
• Reaction: Supress restrict – energy draining
• Mindfulness Approach: notice the energy, decide to do
something…at some time. Recognizing it, holding it
softly, not adding to resistance of energy.
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• Having many unfinished projects:
• Noticing the point of distraction and diversion.
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Mindfulness Intermission
• Right now I want you to think of a situation where
mindfulness may have benefited the situation.
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Questions
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Summary
• Symptoms of inattention or hyperactivity do not always
mean that a person has ADHD
• ADHD should only be explored as a potential diagnosis
after other conditions have been ruled out or managed
• A diagnosis of ADHD should only be made after
thorough medical and psychological assessment
• Effective alternatives and additions to stimulant
medication are available
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Resources
Books
• Driven to Distraction (Revised): Recognizing and Coping with Attention
Deficit Disorder by Edward M. Hallowell, M.D. and John J. Ratey, M.D.
(2011)
• Fast Minds: How to Thrive if You Have ADHD (or Think You Might) by
Craig Surman, M.D., Tim Bilkey, M.D., and Karen Weintraub (2013)
• More Attention, Less Deficit: Success Strategies for Adults with ADHD by
Ari Tuckman, Ph.D., M.B.A. (2009)
• Understand Your Brain, Get More Done: The ADHD Executive Functions
Workbook by Ari Tuckman, Ph.D., M.B.A. (2012)
Podcasts
• Attention Talk Radio (http://www.blogtalkradio.com/attentiontalkradio)
• More Attention, Less Deficit (http://adultadhdbook.com/)
• Practical ADHD Strategies (http://www.blogtalkradio.com/laurarolands)
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Resources
Websites
• A New Understanding of Attention Deficit Hyperactivity Disorder:
drthomasebrown.com
• ADD Crusher: addcrusher.com
• ADDitude Magazine: additudemag.com
• Totally ADD: totallyadd.com
Organizations
• ADHD Association of Greater Edmonton (adhdedmonton.com)
• Attention Deficit Disorder Association (add.org)
• Canadian ADHD Resource Alliance (caddra.ca)
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Back Matter
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