Mind Over Matter: How Mindfulness can help teens with ADHD thrive

This blog post was written by Gaia Mizzi as part of her enrollment on the MSc in Science Communication at the University of Edinburgh

High school is a juggling act!  Constantly shifting subjects, a myriad of planning ahead and deadlines, and all of that on top of the intense emotional rollercoaster of being a teenager! For teens with ADHD, thinking challenges can make this even more overwhelming and mentally exhausting, affecting school, friendships, and everyday routines.

Executive functions are a set of thinking skills that help us manage our memories, emotions and actions. They include things like staying organised, controlling impulses, and shifting focus, which together help us stay on top of life. But for teens with ADHD, thinking challenges can make managing school, friendships, and daily routines feel overwhelming.

So what can help?

One word – Mindfulness. A recent study found that teenagers with ADHD engaged less with mindfulness than their neurotypical peers. However, those with higher mindfulness had fewer thinking difficulties – whether they had ADHD or not.

Mindfulness acted as a buffer, helping teens with ADHD regulate emotions, improve focus, and manage their impulses. That means practicing mindfulness could be a transformative tool for helping teens build a range of important skills.

Some things to try include::

• Short breathing exercises, like guided meditations or mindful moments
• Introducing mindfulness apps
• Mindful activities like colouring or journaling
• Talking to the school about introducing mindfulness into the classroom

With some guidance, mindfulness could help teens with ADHD develop stronger thinking skills, making daily life less stressful and more manageable. And the best part? These skills aren’t just for school—they’re lifelong tools that could support them well into adulthood.