25 ways to Practice Mindfulness for Busy Moms with ADHD
Being a mom is a wild ride, and if you’re juggling the joys of motherhood with ADHD, you’re likely no stranger to the constant chaos. In the whirlwind of tasks and tantrums, it’s easy to lose sight of the present moment. But fear not, supermom—here are 25 quick and easy ways to infuse mindfulness into your day, all in under 15 minutes each. Let’s dive in!
Table of Contents
1. Morning Mindfulness Brew
Kickstart your day with a mindful cup of coffee or tea. It’s even better if its before the kids wake up. Sip it slowly, savouring each flavour. Let the warmth and aroma anchor you in the present.
2. Breathe through Breakfast
As moms, we are known to gulp down our meals in a rush. Next time, when you make breakfast, take a moment to focus on your breath. Inhale positivity and exhale stress. It’s a quick reset for a hectic morning.
3. Traffic Tranquilly
Turn your commute into a mindful moment. Take a deep breath at each red light without cussing at the traffic. Feel the tension melt away with every exhale.
4. Desk Zen Zone
Create a little zen space at your work desk. Try to minimise the clutter on the desk. A tiny plant or a calming photo can be your secret weapon against work stress.
5. Mindful Munching
During snack time, pay attention to the taste, texture, and smell of your food. It’s a mini-vacation for your taste buds. It could even prevent you from overeating.
6. Nature Break
Step outside, even if just for a few minutes. Feel the sun on your face or the breeze in your hair. Nature’s instant calming remedy will give our brain chemicals a much-needed boost.
7. Mindful Mini-Workouts
Is there no time for a full workout? Sneak in quick stretches or a brisk walk. Even a game of tag with kids would do. It’s a burst of energy that clears the mental fog.
8. Artistic Escapade
Doodle or colour for a few minutes. No need for fancy mandala colouring books; just the back of a bill or receipt is fine. Let your creative side run free; it’s a fantastic stress-buster.
9. One-Minute Meditation
Close your eyes, take a deep breath, and focus on your breath for a minute. It’s like a mini-vacation for your mind.
10. Mindful Storytime
If you have young kids, during their storytime, take a moment to immerse yourself in the tale. Let the characters and plot captivate you. It’s a shared moment of imagination.
11. Mindful Messaging
Before responding to texts or emails, take a breath. It helps you respond, not react, especially when things get a bit overwhelming.
12. In-the-Shower Serenity
Turn your shower into a sensory experience. Feel the water, smell the soap—it’s a spa moment in your own bathroom.
13. Mindful Mealtime
Engage in conversation during meals. Put away distractions and savour the flavours to practice mindfulness during mealtime. It’s a bonding moment with your loved ones.
14. Car-Line Calmness
Waiting to pick up the kids? Use that time to do a quick mindfulness exercise. It turns a chore into a peaceful interlude.
15. Mindful Mirror Moment
While getting ready in a rush, we often forget to look at ourselves in the mirror. Next time, take a look in the mirror and give yourself a positive affirmation. It sets the tone for a confident day.
16. Tech Timeout
Getting your phone out and scrolling mindlessly every time you get a break? Set a timer for a tech break. Or even an app like Your Hour helps to keep track of time. No screens, just a few minutes to disconnect and reset your brain.
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17. Mindful Breathing with Kids
When the little ones are driving you nuts, take a moment to breathe together. It’s a win-win for calming both you and the kids.
18. Mindful Listening
When talking to someone, really listen. Put away distractions like your phone and focus on their words. It deepens connections and reduces misunderstandings.
19. Mindful Clean-Up
Tackling a messy room? Instead of rushing through it, focus on each item you pick up. It turns chaos into order with a side of serenity.
20. Bedtime Bliss
End your day with a brief gratitude reflection. Think of three things you’re thankful for. It’s a peaceful way to drift into dreamland.
21. Mindful Parenting Pause
When chaos erupts, take a brief pause. It prevents impulsive reactions and helps you respond with calm authority.
22. Mindful TV Time
Even during your favourite show, take a moment to stretch or do deep breathing exercises. It’s multitasking for your mind and body.
23. Mindful Journaling
Jot down a quick note about your day. It’s a mindful reflection that helps declutter your mind.
24. Mindful Pet Connection
Spend a few minutes just being present with your furry friend. Unconditional love is an instant mood-lifter.
25. Lights Out
As you turn off the lights, take a moment to feel gratitude for the day. It’s a peaceful way to close the chapter.
In the whirlwind of mommy life, these 25 mindful moments are your secret weapons for a calmer, more centred day. Here’s another list of mindful exercises from the perspective of our six senses by the Mindful Neuro. Remember, it’s the small, consistent steps that lead to a more mindful and joyful life. So, here’s to you, supermom—may your days be filled with moments of peace, even in the midst of chaos. Cheers to a mindful and marvellous motherhood journey!
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