Mindfulness for Neurodivergent Individuals
By Lisa Shanken
January 9, 2026
When most people hear the word mindfulness, they imagine sitting still with eyes closed, breathing calmly while thoughts slowly drift away. While I, personally, have been practicing meditation for over a decade, even when I hear this “typical” description of it, I get intimidated and turned off.
That traditional image doesn’t always fit - especially for neurodivergent minds - and that’s more than OK. Today I want to talk about how mindfulness can look for neurodivergent brains, how it can help, and what the science actually reveals — not just assumptions or oversimplified ideas.
🧠 Neurodivergent Minds Are Diverse — And Mindfulness can be Diverse too.
In 2020, it was estimated that 15–20% of people are neurodivergent, including autistic individuals, people with ADHD, dyslexia, dyspraxia, and other cognitive differences. Traditional mindfulness approaches were not designed with neurodiversity in mind — so many of us have struggled to make them feel accessible.
Instead, mindfulness for neurodivergent people must be flexible, embodied, and optional — honoring movement, sensory needs, and how attention works in real life.
Instead of one way of “being mindful,” there are many ways to practice awareness — through movement, sound, body awareness, art, eating, walking, or even dance.
📊 What Research Actually Shows
The evidence base for mindfulness with neurodivergent folks is still growing, but several studies point to meaningful benefits when mindfulness is adapted thoughtfully.
Benefits seen in ADHD
- Systematic reviews suggest mindfulness-based interventions may help reduce core ADHD symptoms such as inattention and impulsivity, especially in adult populations.
- Across 22 studies including more than 1,200 people with ADHD, mindfulness training has shown possible improvements in:
- emotional regulation
- executive function
- self-compassion
- quality of life
- anxiety and depression symptoms
while reducing inattentive and impulsive behaviors.
Benefits seen in Autism Spectrum
- A recent research identified positive outcomes from mindfulness-based interventions for autistic individuals across multiple studies, including:
- reduced psychological distress
- improvements in cognitive and social skills
- better emotional regulation
- benefits for caregivers as well as autistic participants
🧘♀️ What Mindfulness Is — And What It Isn’t
Mindfulness isn’t:
- About sitting perfectly still
- Being “good” at quieting the mind
- A way to make neurodivergent people act neurotypical
Mindfulness is:
- Noticing experience with curiosity instead of judgment
- Practicing awareness that supports emotional and nervous system regulation
- A tool for self-understanding and empowerment
Neurodivergent brains often experience intense emotions, sensory overload, or rapid shifts in attention — and mindfulness can help people notice these experiences without reacting or spiraling.
🌀 A Wider Definition of Mindfulness
Here are just a few ways mindfulness can show up in neurodivergent-friendly forms:
- Mindful movement (walking, stretching, or dance)
- Sensory grounding (touch, texture, visual focus)
- Mindful eating (noticing flavor, texture, and interoceptive sensations)
- Rhythmic focus (drumming, humming, tapping)
- Creative expression (art, music, storytelling)
There’s no “one right way” — only ways that help you feel more regulated, aware, and connected to your experience.
Stay tuned for an announcement about a new mindfulness program from Tri-Wellness!
Lisa Shanken
My passion is to help you live your healthiest and most harmonious life, but in a way that’s realistic and practical for you as a unique individual on this planet. My philosophy is all about “balance,” never a diet since a diet is not sustainable for life, aka Kill The Diet.
Mindfulness for Neurodivergent Individuals
By Lisa Shanken
January 9, 2026
When most people hear the word mindfulness, they imagine sitting still with eyes closed, breathing calmly while thoughts slowly drift away. While I, personally, have been practicing meditation for over a decade, even when I hear this “typical” description of it, I get intimidated and turned off. That traditional image...
History Of The Autism Diagnosis
By Lisa Shanken
December 6, 2025
From Disorder to Diversity: A Short History of Autism & Neurodivergence Today, conversations about autism, ADHD, AuDHD, and “neurodivergence” are everywhere. But the rise isn’t in autistic people themselves — it’s in recognition. The people have always been here; what changed is our language, criteria, and willingness to diagnose. How...
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