Your ADHD Road Tripmindfullyadd.com/wp-content/uploads/2015/11/YourADHDRoad... · 2018. 1. 30. ·...

Your ADHD Road Tripà Destination Mindfulness

How Research on Mindful Awareness Practices for ADHD and the AIM Model of Goal Pursuit Can Help Relieve ADHD Symptoms

© 2015 Dixon Life Coaching LLC, MindfullyADD

Casey Dixon ADHD Coach & Strategist

MindfullyADD Dixon Life Coaching

Wynne Kinder Mindfulness Educator

MindfullyADD Kinder Associates

Wellness Works in Schools

www.dixonlifecoaching.com [email protected]

www.wellnessworksinschools.com [email protected]

www.mindfullyadd.com [email protected]

Being together•  We have a total of 90 minutes together.

•  We will try to leave time for questions at the end.

•  If you have a question – jot it down so you don’t forget. And, if you think of one later just stop by the MindfullyADD booth.

•  Feel free to stand up or move around if you need.

•  Turn off alerts on phones and computers, but feel free to use technology to take notes, record, or take photos.


What we will cover today•  Results of recent studies into how mindfulness works for ADHD.

•  Tips for ADHD-informed mindfulness practices.

•  Take a three stage road trip with mindfulness as your destination.

•  We’ll even get to try out some mindfulness practices.

•  And, look at some resources to help develop the mindfulness habit.


Mindfulness & MeditationMINDFULNESS

•  Paying attention to the moment.

•  Open, non-judgmental awareness.

•  Can be done anytime (while eating, walking, doing dishes, or pausing while writing a report.)

MEDITATION

•  Formal practice.

•  Enhances your ability to be more mindful.

•  Concentrates your attention on breath, object, or words.

•  Takes a posture and certain length of time.


Feet, Seat, or Hands

MindfullyADDMINDFULNESS CREATED FOR THE ADHD MIND

The Zylowska Study

78% of participants who practiced mindful awareness reported reduction in their ADHD symptoms.

Mindfulness Meditation Training in Adults and Adolescents: A Feasibility Study 2008

WHY THIS STUDY IS IMPORTANT

That means that nearly 8 out of 10 of them felt less ADHD.


Since then…

The Bueno Study

The ADHD group started out lower in mood, quality of life, and attention, but made “large” gains in all three areas after 8 weeks of mindfulness practice.

Mindfulness Meditation Improves Mood, Quality of Life, and Attention in Adults with Attention Deficit Hyperactivity Disorder, 2014


They were all meditation novices at the beginning of the study.


Mindfulness Benefits for ADHD•  Increased attention control

•  More effective resistance of distractions

•  Increased self-monitoring

•  Better working memory

•  Less impulsivity

•  Better at coping with stress

•  Improved relationships and parenting

•  Improved mood, less depression and anxiety

•  Reduced behavioral problems

•  Stronger overall Executive Functions

•  Better overall quality of life


Benefits of Mindfulness For ADHD

Increased Attention Control!

Stronger Distraction Resistance !

Better Working Memory!

Reduced Behavioral Problems!

Less Impulsivity!

Improved Relationships!

Improved Mood!

Better !Self- Monitoring!

Better Handling Stress!

Stronger Executive Functions!

©"2015"MindfullyADD"|"h3p://mindfullyadd.com""

The Smalley Study

Blue Yellow Green


Mindfulness and Attention Deficit Hyperactivity Disorder 2009

Researchers found that people with ADHD have a "decrease in conflict aIenJon." They also noted that people who pracJce mindfulness have an "increase in conflict aIenJon.” BUT people with ADHD who pracJced mindfulness had fairly rapid gains in their ability to control their conflict aIenJon.

The Smalley Study

"Self-transcendence is a character trait associated with an experience of being part of something greater than oneself, a relationship of self to the universe at large.”



Mindfulness and Attention Deficit Hyperactivity Disorder 2009

The Mitchell Study

This study took the findings of other studies and put it all together, defining a new standard of ADHD-informed mindfulness practice.

Mindfulness Meditation Training for Attention Deficit/Hyperactivity Disorder in Adulthood 2014


They reported that internet only mindfulness practice showed “greater improvement in total ADHD symptom severity…”


ADHD-Informed Mindfulness•  Includes education about ADHD

•  Starts with really short practices

•  Uses both being still and moving meditations

•  Emphasizes mindful awareness practices over formal meditations


Sensory Practice


Movement Practice


ADHD-Informed Mindfulness•  Uses visual imagery

•  Ends with “lovingkindness” to honor your practice

•  Uses reminders, cues, and other external supports

•  Develops a “self-coaching” voice


Pebble Practice


ADHD-Informed Mindfulness•  Deals with how to handle posture, movement, thoughts, restlessness,

and both good and bad feelings

•  Uses the STOP practice

•  Encourages a “Mindfulness Buddy”

•  Doesn’t ask you to force your mind to be blank, simply notice thoughts in the moment and watch them pass through your mind.

•  Reminds you not to worry if you think you’re no good at meditating. The important word in mindfulness practice is practice.


Road TripElliot Berkman and David Rock of the NeuroLeadership Institute reviewed goal setting models, applied what we know from neuroscience, and developed a new model.

Their model is called AIM, which stands for Antecedent, Integration, and Maintenance.

In the AIM Model, pursuing a goal is likened to planning and taking a road trip.


Your ADHD Road TripThe Road Trip metaphor helps to achieve the high level of intentionality needed to create a lasting change with ADHD.

To take a road trip, you need to plan your trip, hit the road and deal with road blocks, and set the cruise control when you’re on the right road.

If your destination is mindfulness, you need to plan your approach, set started and make adjustments, and stay motivated to stay on the right road.


Plan Your TripAs-if you could follow your plan without any issues or problems getting in your way, what would you want your mindful practice to look like?

Ask yourself questions like these:

–  How frequently do I plan to meditate?

–  How long do I plan to sit or move in meditation?

–  What is the best time of day for me to try?

–  Do I need any supplies, such as a meditation cushion, bench, or timer?

–  Where will I practice meditation?

–  Do I have one or two mindfulness techniques to try?

–  How often do I want to do these?

–  How will I cue/remind myself to do them?

–  How will I keep track of how I am doing?


How will you cue or remind yourself to pracJce mindfulness or meditate?

Hit the Road & Deal with Road Blocks

Your plan will include the all of the details you need in order get started. Pick a start date and hit the road.

Check in with yourself to make sure all of your plans are working. Make micro-changes if your plan isn’t working, if you get bored, or if you get distracted.

Examples of micro-changes:

–  Change the time of day for mediating

–  Choose a new, guided mindfulness practice

–  Set a new type of alarm to remind you

–  Hang up a sign with a cue word or picture, change it when you start to ignore it

–  Print your meditation practice calendar on a different color paper

Is there one small adjustment you can make to your plan to make it work better for you?


What types of micro-‐changes might help keep your mindfulness pracJce

feeling fresh and on the ‘front burner?’

Set the Cruise ControlOnce things are going well, you will need to stay motivated to keep going

–  Read about the benefits of mindfulness online.

–  Join a local meditation, mindfulness, or yoga class.

–  Reward yourself with an immediate, tangible reward for meditating (like lighting your favorite scented candle during meditation).

–  Enlist a “Mindfulness Buddy” – someone that you can talk with about your practice, will go to classes with you, will partner with you in your goal to be more mindful.


Stay moJvated using rewards.

What are you trying to approach by pracJcing mindfulness?

What are you trying to avoid by

pracJcing mindfulness?

Final Resting Practice


Developing a mindfulness practice is a proven technique to support those with ADHD. To develop a habit of mindfulness, plan for success in the same ways you’d plan for a trip.Plan, adjust, and then enjoy the ride.


Resources to get you startedOnline ADHD-Informed Mindfulness

MindfullyADD provides exclusive, ADHD-informed content, based on research (http://mindfullyadd.com). Visit to learn, practice, and participate.

Books

The Mindfulness Prescription for Adult ADHD by Lidia Zylowska

Mindful Parenting for Adult ADHD by Mark Bertin

Teaching Mindfulness Skills to Kids and Teens ed. by Christopher Willard & Amy Saltzman (Chapter 3: Mindfulness with Special-Needs Populations by Wynne Kinder & Christen Coscia)

Classes

Mindfulness and ADHD: Tele-class with Elizabeth Ahmann

Mindful ADHD: Cultivating Calm, Compassion and Clarity with Mark Bertin

The Article

AIM: An Integrative Model of Goal Pursuit, by Elliot Berkman & David Rock, Neuroleadership Journal, Vol. 5, 2014


Your ADHD Road Tripà Destination Mindfulness

How Research on Mindful Awareness Practices for ADHD and the AIM Model of Goal Pursuit Can Help Relieve ADHD Symptoms


Casey Dixon Success Strategist MindfullyADD

[email protected]

ADHD Coach Dixon Life Coaching

[email protected]

Wynne Kinder Mindfulness Educator

MindfullyADD Kinder Associates

Wellness Works In Schools [email protected]

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