Attention deficit hyperactivity disorder (ADHD) is a growing public health concern, with about 11.4% of children and 6% of adults in the U.S. having a diagnosis, according to the 2022 data. Traditional treatments involve stimulant medications that can have side effects, negatively impacting other areas of one's life. Grounding practices and mindfulness have shown promise in helping people with ADHD manage their symptoms. They may provide a more natural approach to reducing stress and improving focus.
Here, we discuss the benefits of grounding approaches, how they work, and the evidence for using them to manage ADHD.
Can grounding help manage ADHD symptoms?
The short answer is yes — grounding practices can help manage ADHD symptoms. These practices may help you tap into your senses, calm your thinking, and focus attention on your present environment to help break a cycle of distraction and bring you into the present moment.
ADHD is a mental health condition characterized by inattention, hyperactivity, and impulsivity. This can cause major disruptions in school, work, and daily interactions. Science suggests that emotional dysregulation is also a key component of ADHD, although it's lesser known.
Grounding practices may help balance our emotional state by reducing anxiety and stress. They may also help give people with ADHD a focal point when feeling overwhelmed and distracted.
How can grounding practices help with ADHD symptoms?
For years, mindfulness and grounding exercises have been used to support mental health, manage negative emotions, and improve well-being. They've been shown to improve attention and self-awareness, key challenges in ADHD. A pilot study using mindfulness in adults with ADHD found that both self-reported and doctor-assessed ADHD core symptoms, executive functions, and emotional regulation improved in the group that practiced mindfulness meditation for eight weeks compared to those who did not. These are promising results; however, larger robust studies are needed to understand the role of mindfulness in ADHD.
Additional studies highlighted the impact of mindfulness practices on attention and focus in people with ADHD across different developmental stages: childhood, adolescence, and adulthood. Consistent improvements in attention and self-regulation were reported in adults. Adolescents also showed positive improvements, but the results were less consistent. Finally, the only study targeting children with ADHD found less inattention following mindfulness training, as reported by parents and teachers.
While these results are promising for adults, the inconsistent findings and limited evidence make it unclear how effective mindfulness-based strategies are for children and adolescents with ADHD.
5 effective grounding practices for ADHD
Grounding can be divided into soothing, physical, and mental practices. Children tend to do better with shorter, physical practices, while there is no evidence for adults of which are better. Remember to talk to your doctor or medical professional first to be sure it's right for you.
Deep breathing
Diaphragmatic breathing, commonly called deep breathing, has been shown to improve physical and mental health by reducing anxiety and stress. It works by tapping into the autonomic nervous system, which can bring calm to our body, reduce stress, and in turn, help boost your attention.
Considering that individuals with ADHD tend to report higher levels of stress, deep breathing may be considered a useful technique to help address it. However, despite the numerous reports that deep breathing is beneficial, no study has looked at its effects in ADHD on its own.
Mindful movement
Physical activity is one of the most effective ways to address ADHD symptoms. Mindful movement includes mindful walking, as well as grounding practices like tai chi, qigong, and yoga. These practices are suggested to support executive functions like attention and self-regulation by engaging the body in slow, controlled movements while focusing on the present moment.
A review analyzing the benefits of tai chi and yoga in people with ADHD suggests that while developing motor skills and coordination, these exercises may also help with attention, shifting between tasks (also known as cognitive flexibility), emotional regulation, and impulsivity.
Yoga combines movement and breathwork that have both physical and mental health benefits. A case study found significant improvements in ADHD in a nine-year-old boy who practiced yoga and meditation daily for six months, as observed by parents and the child himself. The study also reports other studies that support the benefits of yoga as an alternative or complementary approach to managing ADHD with positive results.
Progressive muscle relaxation
Progressive muscle relaxation (PMR) focuses on the physical sensations of tensing and relaxing different muscles in the body. It's known to counteract stressful feelings by creating a deep state of relaxation.
Research suggests using this approach with a group of kindergarten children showed significant improvements in attention, including faster attention times and the ability to sustain attention for longer periods. Those who did PMR also showed improvements in motor inhibition, a skill related to self-regulation, all of which can be impaired in those with ADHD.
Meditation
While meditation is commonly used to reduce anxiety and improve mental health, maintaining focus for extended periods can be challenging for people with certain psychiatric disorders. However, recent studies have explored the feasibility of meditation for adults and adolescents with ADHD.
After eight weeks of weekly group meditation sessions and regular home practice, both age groups reported significant symptom improvements, including improved attention and better cognitive skills.
54321 grounding exercise
The 54321 grounding exercise uses the five senses — sight, touch, hearing, smell, and taste — to ground you in the present moment. It involves focusing on 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This can be done outdoors in nature, observing your surroundings, or indoors, focusing on what’s in your immediate space. Practices like 54321 can activate neural pathways linked to emotional regulation, mood, and anxiety. By using these exercises, there’s the potential to regulate emotional states and support brain function.
Have you tried any of these or something else we haven't listed for your ADHD symptoms? Share your thoughts with us in the comments section.
How to incorporate these techniques into daily life
There are several ways you can include these practices into your daily routine.
- Find a regular time to check in. Finding a time to regularly be in the moment is one of the best ways to get the benefits. It doesn’t matter what time of day, as long as it is something you can do frequently.
- Set a reminder to stay consistent. Having an alarm or other way to remind you when to practice will help you build a consistent routine.
- Know what works for you. With so many different practices available, take time to find the ones that best suit you and your symptoms.
- Have different practices for different times. Using different practices for different challenges is also helpful. For example, regular meditation in the morning may help you manage your stress, but using the 54321 technique may help when you are feeling distracted at work or transitioning to a new task.
In general, children do better with shorter practices. This is due to their developmental stage and their inability to focus for a long time. Children may need support from a parent or family member to recognize when emotions are heightened and guide them into a practice that works for them.
When to seek professional help
While all of these strategies may be effective, they are not a one-size-fits-all solution. Like most treatments and alternative approaches, there are individual differences in how they work. Some may work for you, while others may not. It's important to talk to your doctor about your ADHD symptoms and what might work best when you feel overwhelmed.
For some people with ADHD, it's hard to imagine a natural treatment that would work for controlling symptoms. But grounding may be a complementary option for all ages. As the number of cases continues to rise, it could be an effective tool to reduce stress, improve focus, and regulate negative emotions. While more research is needed to fully understand how these work and their long-term benefits, they're a promising option for those looking for complementary approaches to ADHD management.
FAQ
How to ground an ADHD child?
The best ways to ground children are through sensory or physical approaches, such as the 54321 approach or progressive muscle relaxation.
What is the best coping mechanism for ADHD?
There is no best coping mechanism for addressing ADHD symptoms, as effectiveness varies from person to person. Try different strategies to see which ones work best for you.
What calms down an ADHD person?
Engaging in grounding strategies like breathing activities, progressive muscle relaxation, mindfulness, and yoga have all been reported as effective ways to help calm a person with ADHD.
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Grounding techniques are a non-invasive alternative approach to relaxation and mindfulness.
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They are known to reduce stress and enhance emotional regulation and attention, all of which are common challenges in ADHD.
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Several practices have been linked to helping reduce ADHD symptoms, including grounded meditation, mindful movement, progressive muscle relaxation, and deep breathing.
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While more research is needed, current evidence and self-reports about the potential benefits of grounding strategies for people with ADHD are promising.
8 resources
- Frontiers in Psychiatry. Emotional dysregulation in children and adolescents with psychiatric disorders. A narrative review.
- Journal of Attention Disorders. A pilot trial of mindfulness meditation training for attention-deficit/hyperactivity disorder in adulthood: impact on core symptoms, executive functioning, and emotion dysregulation.
- Hong Kong Journal of Occupational Therapy. The effectiveness of mindfulness-based intervention in attention on individuals with ADHD: a systematic review.
- Frontiers in Psychiatry. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.
- Frontiers in Human Neuroscience. Mindful movement and skilled attention.
- Cureus. Yoga for the management of attention-deficit/hyperactivity disorder.
- Perceptual and Motor Skills. Kindergarten-based progressive muscle relaxation training enhances attention and executive functioning: a randomized controlled trial.
- Journal of Attention Disorders. Mindfulness meditation training in adults and adolescents with ADHD: a feasibility study.
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