Q: “I’m trying to teach my kids mindfulness techniques to quiet their busy ADHD brains, but I get lots of resistance, or I hear, ‘That’s so boring.’ How can I counter this?”

Mindfulness is cognitive fitness training that aims to build real-time and compassionate awareness of our lives. It is an antidote to remaining lost in distraction. Getting kids engaged with mindfulness requires meeting them where they are in their development. Try to make the practice familiar first, rather than expecting intense practice. That often means letting go of common mindfulness misconceptions.

The Value of Building Self-Awareness

Encouraging a child to try mindfulness starts with developing our own practice. We act as role models by normalizing meditation and by demonstrating that practicing mindfulness doesn’t mean trying to stop thoughts or bad feelings. Instead, it’s about learning to relate to whatever is happening in our lives with a sense of clarity, patience, and care.

[Free Download: Mindfulness Techniques for Stronger School Focus]

With teens, it works to frame practice around their adolescent experience. They may be old enough to understand the value of building concentration or making room for self-compassion to quiet their inner critic. I find that teens are more receptive to mindfulness when they learn about it from peers, coaches, athletes, or even online influencers.

For younger kids, instead of explaining the deeper concepts of mindfulness, engage in play that builds related skills. For example, focusing awareness on the sound of a woodpecker or the scent of a blossom while outdoors. Your child’s bedtime routine may include a short body scan that encourages them to relax from their toes to their forehead, without asking for complete stillness. Try to balance your efforts with lightness and laughter, since meditation can seem, well, boring.

Mindfulness is not about shutting down our minds or staying unflappably calm. Initially, it is more about building awareness and patience. If you’re distracted, frustrated, or even very, very bored, you’re giving yourself permission to take a few minutes to sustain awareness of that experience without immediately acting on it. As you develop this powerful skill over time, it fosters resilience and growth and helps you move away from reactive or impulsive behaviors.

Mindfulness for Kids with ADHD: Next Steps

• Free Download: Easy Mindfulness Exercises for Kids with ADHD
• Read: Bite-Sized Mindfulness for Kids
• Read: 6 Emotional Regulation Activities for Creative Kids with Big Feelings

Mark Bertin, M.D., is a developmental pediatrician in Pleasantville, New York.

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