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Nowadays, distractions are everywhere, like the very air we breathe, with endless streams of information just a click away. Every time I launch my Edge browser, I’m bombarded with intriguing news stories and eye-catching visuals. Often, I find myself forgetting my original purpose!
Is trying to keep our attention from wandering a pointless task? In his acclaimed book, The Shallows: What the Internet Is Doing to Our Brains, Nicholas Carr highlights that many prominent journalists have stopped reading books because 1) it’s simpler to find the information online on platforms like Wikipedia, and 2) their ability to concentrate has diminished.
Mindfulness meditation encourages us to take a different route. Instead of being overwhelmed by endless choices, we focus on simplicity. This practice invites us to be present, approaching each moment with curiosity, kindness, and without judgment. Instead of juggling multiple tasks and feeling busy, we learn to pay attention right here and now, freeing ourselves from the constant urge to seek more. Mindfulness acts as a stabilizing force, ensuring we remain grounded and present.
Mindfulness acts as a stabilizing force, ensuring we remain grounded and present.
Lessons from Attention Training for ADHD for Everyone
For those with attention deficit hyperactivity disorder (ADHD), the need for attention training is often more intense. In the winter and spring of 2025, two groups took part in my six-week “Mindfulness for ADHD” workshop series, which could be extended to nine weeks if desired.
I wanted to see if and how these techniques impacted the participants. They filled out a 19-question assessment at the beginning and the end of the course, with data analyzed for those who completed both evaluations: 5 from the six-week program and 3 from the nine-week program.
One of the evaluation statements was: “I get distracted easily and find it hard to refocus on tasks.” With negatively phrased statements like this, a greater level of disagreement indicates progress. The pre-evaluation scores for both groups were 14, whereas the post-evaluation scores increased to 20, marking a 43% improvement.
Henry, one of the participants, shared, “I appreciate feeling more grounded and being able to identify how distractions affect me and how to manage them so I can focus on what truly matters.”
A common misconception about mindfulness is that we are striving to achieve a specific mental state, like calmness or euphoria, and that interruptions (“monkey mind”) hinder this process. Those who adopt this perfectionist mindset often feel discouraged when they don’t reach their ideals and may abandon the practice, thinking mindfulness isn’t for them.
A common misconception about mindfulness is that we are striving to achieve a specific mental state, like calmness or euphoria, and that interruptions hinder this process.
The goal of mindfulness is not to force the mind to stay fixed on a specific thought, like the breath. Instead, it’s about recognizing when our thoughts wander and gently bringing our attention back to an anchor of awareness—like our breath or the feeling of our feet on the floor. This practice strengthens our focus and builds resilience, akin to repeatedly falling and getting back up.
Beginning with Clear Intentions
During one session, participants were encouraged to set a daily intention in the morning upon waking. They identified a key task, like cleaning the living room, and made a conscious effort to remind themselves throughout the day amidst their other activities—an active application of the meditation principles.
“I noticed how frequently my mind would stray from my intention,” reflected Casey, a seasoned mindfulness practitioner. “By the end of the series, I had a solid grasp of it and tackled the task of painting my bathroom using this method—now it’s done! I used to struggle to finish tasks!”
Debunking the Multitasking Myth
Our contemporary society is heavily invested in the idea of multitasking: the belief that we must juggle multiple tasks simultaneously. However, research has debunked this notion, as neuroscience shows that our brains function best when focused on one task at a time. Attempting to handle more than that leads to stress, increased mistakes, and decreased productivity.
The crux of the issue is that when we switch our attention, for example, from reading an article to browsing a website, our brain has to adjust to the new context, and when we return to the article, we must readjust once more. This process consumes valuable cognitive resources, known as “switch costs,” according to researchers.
Shifting away from multitasking towards mindfulness struck a chord with one subgroup of four participants from “Mindfulness for ADHD.” Initially, when they responded to the statement, “Multitasking is a great way to get a lot done,” 40% agreed, but by the end of the program, 75% disagreed or strongly disagreed.
The individuals with ADHD from these groups felt relieved to learn that focusing on one task at a time conserves mental resources, reduces stress, and improves attention. This message also resonated with the broader population. In a 10-week Workplace Mindfulness training with ten police officers, their responses to: “Multitasking enables me to accomplish more” revealed a significant mindset shift, with considerable disagreement recorded in the post-session evaluation.
The “Mindfulness for ADHD” program included an exercise called “head and shoulders,” which provides an immediate pause in challenging situations—like feeling overwhelmed, frustrated, or stressed—allowing participants to connect with a broader perspective before re-engaging with their challenges. “Learning to pause instead of reacting and to stay focused on one task,” shares Gloria, “has been particularly beneficial.” In the group of four, there was notable improvement concerning the statement, “I tend to be impulsive, taking action, and often regretting it later,” with scores dropping from 75% agreeing/strongly agreeing (pre) to 50% disagreeing (post).
Connecting Anxiety and Attention
Anxiety and stress frequently accompany attention challenges. The most significant progress seen in the first two ADHD participant groups was with the statement:
“I get stuck in thought patterns that make me feel anxious or stressed, and I can’t find a way to break this cycle.”
In these first two groups, disagreement rose by 70% (Total scores: pre: 17; post: 29). In the third group, the scores shifted from 75% strongly agreeing/agreeing (pre) to 50% disagreeing (post).
Mindfulness isn’t like a vending machine where you insert a coin and get a snack in return. There is not a direct correlation between the practice and the results, as mindfulness emphasizes a non-goal-oriented approach. While we naturally desire outcomes, we are encouraged to set aside our ambitions, allowing us to be present with the reality of the moment.
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We should practice as best as we can, following the instructions without yearning for something beyond this moment.
When we feel stuck in our thoughts, it can feel like they are being broadcasted loudly right into our ears. Mindfulness helps us recognize these moments and understand that thoughts are transient. There’s no need to “fix” anything; we simply redirect our focus to the present moment. Some mindfulness practitioners view this process as exercising a mental muscle—through awareness, we discover that we can fundamentally alter our relationship with our thoughts, shifting from being captivated and trapped to observing with clarity.
Observing Thoughts Without Judgment
Connecting with our thoughts without passing judgment is essential.
Being stuck can understandably lead to feelings of anxiety or stress. When caught in a storm of thoughts, it’s common for stress and anxiety to follow suit. These feelings negatively impact our brain, especially affecting our working memory, which is linked to our ability to focus.
“Studies indicate that rapidly shifting conditions, constant worry, and anxiety can significantly hinder your focus ability,” writes Kate Morgan in the BBC article “How Anxiety Affects Your Focus.” This highlights how utilizing mindfulness techniques can help us manage anxiety and reclaim our focus.
Mindfulness isn’t about eliminating stress and anxiety; it’s about engaging with them openly and with curiosity—acknowledging them as they are, free from habitual reactions, biases, and avoidance.
Many people feel powerless because they don’t know how to interrupt the repetitive cycle of distraction, anxiety, lack of focus, and judgmental thoughts. Taking a brief moment to confront our self-critical thoughts differently may seem minimal, but it actually has significant effects. Since it’s so easy to get pulled back into old habits, taking a step back—even just for a moment—can be transformative.
The Importance of Attention Training in a Distracted World
The principles of mindfulness, including grounding, focusing on the present, self-compassion, and developing awareness and non-judgmental attitudes, are not exclusive to individuals with ADHD. In fact, the increasing interest in mindfulness stems from a collective need for balance and well-being in our distraction-filled, consumer-driven society.
These skills take time to cultivate, and the journey is not always straightforward. However, an expanding body of research suggests that mindfulness practices enhance our ability to focus, alleviate the stress caused by constant distractions, and bolster our sense of personal agency in a world that relentlessly tries to pull us away from the present.
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