The overwhelming noise of daily life
We are constantly surrounded by things that demand our attention and mental energy: A project at work with a looming deadline, the pile of clean laundry sitting in the bin waiting to be folded, the buzzing notification on the phone with the red icon that won’t go away until you check it. There aren’t enough hours in a day to work, sleep, eat, exercise, enjoy hobbies, and spend time with people. The cost of living is rising. Life is stressful!
For those of us with ADHD, these demands on our attention can grow from overwhelming to all-consuming. What can we do when we feel tired and stressed out? There are a variety of tried and tested techniques designed to help relieve stress and center oneself amidst the chaos of life. These are called ‘Mindfulness Exercises’.
Exercise? That sounds like work
Mindfulness exercises are easy to do and don’t require anything more than your time. There is a growing body of research showing how incorporating mindfulness into your daily routine can help alleviate stress, improve focus, and even improve emotional health.
Here is an example of a mindfulness exercise you can try in 5 minutes or less!
Mindfulness exercises for adults: Counting the senses
Find yourself a comfortable place to sit free from distractions. This could be an office or bedroom, but could even be the kitchen table or the backyard! Take a moment to clear your mind of anything that might distract you.
Next, focus on your surroundings. This exercise utilizes all five senses.
See: Spot five things around you.
Touch: Notice four things you can feel.
Hear: Listen for three sounds.
Smell: Detect two scents.
Taste: Identify one taste.
Pause and slowly tune into each sense, taking time to observe details. This is an easy exercise to do, taking only minutes to help you be more mindful. If you find that this exercise works for you, switch it up! Do this exercise in your kitchen and taste five things, being intentional to slow down and focus on the senses. This is just one example of a mindfulness exercise, and might not work for you. Do some research and try new things!
Mia Tamlin Counselling offers specialized ADHD counselling designed to help build resiliency, life skills, and self-compassion. Book your appointment today!