Here is a simple 2 minute exercise in the tradition of mindfulness that can help people with ADHD slow down and be aware of what we are doing, what we meant to be doing, what we are feeling, and what comes next. By stopping for just a few minutes to check in with ourselves, we often end up moving at a faster rate because we’re more aware and directed. It really works!
The Stop Exercise for ADHD:
(S) Stop whatever you are doing for a few minutes.
(T) Take some deep breaths and relax the parts of your body that tend to hold tension. For some of us it’s the shoulders or jaw. Where do you often feel tight or tense? Most of us may not even notice when our shoulders are up to our ears or we are gritting our teeth.
(O) This stands for observe. What are you thinking, feeling, or doing in this present moment? How are your thoughts serving you? Are you doing what you meant to be doing? Did you forget something important? Just notice but don’t get down on yourself if you discover something you would like to change. If you recognize critical and judgmental self-talk, see if you can be a little kinder and give yourself a break. This isn’t so easy but consciously hearing it is the first step.
(P) Now it’s time to proceed or change direction. If you feel good about what you observed, great! Keep going. If you are neglecting something you really need to do in favor of something you really want to do but it’s not important, change direction.
I hope you find this exercise helpful. I’m an ADHD coach in Seattle who specializes in college students and adults with attention deficit disorder. I coach people over the phone nationwide. If you would like to schedule a free consultation, please contact me below. I’d love to help and look forward to hearing from you.