Can ADHD people MEDITATE?

Seriously, can you meditate if you have ADHD? Can you stop thinking? Is that even possible? Does it even matter if somebody with ADHD meditates? Does it even help your life? And if it does, how do you do it? How do you meditate?

What up everybody, my name is Seth Perler. I’m an executive function coach, and I don’t care if you’re a parent, teacher, student, or someone who’s never heard of me and has nothing to do with education. If you want to know if you can meditate with ADHD, I have ADHD—and I will tell you: yes.

It has been the most amazing thing in my life, bar none. Number one best thing for my executive function ever. It has tons of benefits. Today I’ll tell you why it matters to me, how to do it, and I’ll even go through a three-minute meditation with you. Let’s jump into it.

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First of all, if you’re watching this video right now, you’re alive. What a gift. What a precious gift. Welcome to this day.

How are you going to use your day? What are you going to do with your time today? What are you going to do with your life? Welcome—you’re alive right now. I’m super excited for you and me that we have such opportunities.

This is not a quick-fix video where I say, “Here are the best things about ADHD, executive function, and meditation—and your life will change instantly.” But I will tell you the basics and get you started.

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First, let’s talk about executive function, meditation, and ADHD—and how they’re related.

For me, meditation has been the number one best thing for my ADHD, ever. Bar none. It’s the best thing that has helped me.

Why? Because meditation is about attention. ADHD is often about attention—the challenge is where we put our attention. Are we focusing on things that help our life, or things that don’t?

That was my struggle. I had a lot of problems in my life—financial stress, emotional stress, all kinds of challenges. I still struggle with executive function, but I have a fantastic life today.

Meditation helped me “tame the beast” of my ADHD mind. It helped me choose where my attention goes, instead of letting my mind randomly control it.

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I resisted meditation for a long time. I told myself stories like:

“I can’t meditate. It doesn’t work for me. I’m a special snowflake because I can’t stop thinking.”

I had a lot of excuses. The truth is, I was afraid of meditation.

That sounds strange, but I was afraid of my own thoughts. Some of them were scary, anxious, depressing, or overwhelming. I didn’t know what was in my mind, and I was afraid that if I meditated, I’d face thoughts I couldn’t handle.

But the opposite happened.

My thoughts actually got quieter. They had less power over me.

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One thing that helped me was reframing meditation as “stillness” instead of something complicated. I thought, “I can try to be still for a few minutes,” instead of “I have to meditate perfectly.”

That made it easier.

Another important idea: your brain is like a muscle. If you practice distraction, procrastination, and scattered attention, that becomes your default. Meditation is practice for focusing your attention.

And that practice improves all areas of life.

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At first, I thought meditation was a chore. Now I see it as a gift I give myself.

One of the biggest turning points for me was after experiencing severe panic attacks following a coma I had years ago. For about three years, I would wake up every morning with fear.

I had anticipatory anxiety—I was anxious about being anxious. My nervous system was constantly in panic mode. It was exhausting.

At that time, I thought, “I can’t meditate—I think too much.”

But I was wrong about what meditation actually is.

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I later attended a 10-day silent meditation retreat. We meditated all day, every day. No talking, no books, no distractions.

And I learned something important:

Meditation does NOT mean stopping thinking.

I never stopped thinking during those 10 days. Not once. But my thoughts slowed down significantly. My mind became quieter.

It was incredibly powerful.

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So why meditate? Here are some benefits from my experience:

– It has been the best thing for my ADHD
– My anxiety and panic have reduced dramatically
– I recover from stress faster
– I notice my unconscious thoughts more
– I have more joy, freedom, and confidence
– I make better decisions
– I’m a better listener and better in relationships

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So how do you do it?

First, it doesn’t matter when—you can meditate in the morning, midday, or at night. I prefer morning.

Now I’m going to give you a 3-3-3 meditation challenge:

– 3 days in a row
– 3 times a day
– 3 minutes each time

Morning, midday, and evening is ideal—but do what works.

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Step-by-step meditation guide:

Step 1: Optional journaling after meditation
Step 2: Set a timer (phone or any timer)
Step 3: Remove distractions (phones, noise, pets if needed)
Step 4: Sit comfortably (chair, couch, or floor—doesn’t matter)
Step 5: Start the timer
Step 6: Get comfortable during the first few seconds
Step 7: Take 3 slow breaths (inhale through belly first, then chest)
Step 8: Begin body awareness from the forehead down
Step 9: Notice distractions without judgment and return focus
Step 10: Observe thoughts, emotions, sensations without reacting
Step 11: Continue gently returning attention when distracted
Step 12: When the timer ends, slowly re-engage with the world

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The main idea:

You are the observer of your thoughts—not your thoughts themselves.

If you get distracted, that’s normal. Just notice it and return.

If you feel an itch, a sound, or a thought—notice it, and come back.

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At the end, don’t rush. Take a moment to re-enter your day calmly.

After practicing, you might notice:

– calmer body
– clearer mind
– more positivity
– less stress

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So that’s it. Try it for three days: three times a day, three minutes each.

See what happens.

If you try it, leave a comment about your experience. I’d love to know.

Take care of yourself, be well, and have a peaceful day.