Mindful Presence: Reclaiming Joy When You’re Always Rushing

Do you find yourself constantly rushing from one thing to the next, never being able to enjoy being in the moment of the activity without planning what’s next?  Our brains get conditioned to run in fast mode, and ADHD brains often run fast by design, making it the norm to be on the hamster wheel and not see a way to stop the hustle. 

And it’s not just your brain that’s moving fast; your body may be in super-fast mode too, perhaps unable to slow down enough to take a breath, or worse, causing yourself injury in your rush to get to the next thing.

So, this week, let’s think about creating micro-moments of presence, allowing stillness and connection with yourself to start bringing joy back into your life.

Mindful presence isn’t about slowing everything down; it’s about helping your nervous system feel safe enough to enjoy the moment you’re already in.

Why Mindful Presence Feels Hard (Especially With ADHD)

The ADHD brain tends to scan ahead constantly, jumping to the next task, worry, or possibility. It’s wired to anticipate challenges, problem-solve quickly, and shift attention rapidly, which can be a strength but also makes it harder to stay anchored in the present moment.  Hypervigilance can develop as a coping strategy to prevent dropping the ball or fear of missing something important.  

Because the ADHD brain is often busy managing potential futures, mindfulness, the practice of being present in the moment, can feel especially challenging.

You may feel constantly distracted, but in reality, your brain is working hard to stay safe, prepared, and engaged.

Using Your Senses to Return to the Moment

Often, sensory and somatic-based mindfulness practices suit the ADHD brain better than traditional meditation.

Let’s explore a few options and see what appeals to you to try.

1. The Sensory Reset

Noticing what you see, hear, and feel, while you take one or two deep, slow grounding breaths.  In this instance, ‘feeling’ is related to what you feel touching your body: the ground beneath your feet, the chair supporting you, the weight of your soft blanket.

2. Micro-Mindfulness Moments Throughout the Day

• Noticing the warmth of the water in the shower while you take a breath.
• Noticing your feet on the ground as you leave the house.
• The smell of your coffee brewing.
• The feel of your warm mug in your hands.
• The sound of the rain on the roof.
• The softness of your dog’s ears as you pet them. (This one’s my personal favorite!)

Anything that you notice is happening in this moment, and you can sink into it with a breath. If this appeals to you, you might want to read about The Power of Pause for a simple 30-second mindfulness practice for ADHD brains.

3. Bringing Your Nervous System Back into Regulation

When we are constantly rushing, our body is in fight, flight, or freeze mode, even during everyday tasks. An ADHD nervous system can stay ramped up longer, often never feeling regulated, and in a calm state, it often becomes the norm.

We have to reteach our body that it is safe, there is no danger, so that it can shift back into the parasympathetic state of rest and relaxation.  And don’t worry, when in this state, you will actually be able to complete tasks more easily with a clearer mind; you don’t have to be frantic to get things done.

Here are some easy safety cues for your body to regulate quickly:

• Put your hand on your chest and/or belly.
• Feeling your feet on the floor.
• Lengthening the exhale.
• Consciously softening your jaw and shoulders.

Emotional Regulation Through Presence

When we can regulate our bodies, emotional regulation becomes easier.  We can notice the first signs of ramping up into a stressed state with our body cues.  Where do you first notice feelings of anxiety and stress? Are your shoulders tense, or perhaps there is discomfort in your stomach? Your body is giving you cues to help you become aware of your emotions.  With this new insight using mindfulness, you can:

Name it → Locate it → Breathe into it → Choose what’s next

This gives you a moment to soften reactivity.

When You Catch Yourself Spiraling

This change isn’t going to happen overnight, as with any new habit, it takes practice.  If you remember to take a breath once, call it a win!  If you notice you are spiraling, have a phrase or two of self-compassion handy to bring you back to the present moment so you can choose what’s next:

• “I’m noticing I’m rushing again.”
• “I can pause for one breath.”
• “I choose one next step.”

A Simple Weekly Practice

Try this practice daily, stacking it onto everyday transitions and pairing it with something you already do, which will make it easier to remember.

Take one grounding breath before each transition: before getting out of bed, before each meal, as you leave the house, before getting out of the car, and before brushing your teeth at night.

Want support building mindful practices that work with your ADHD brain, not against it? Book a free discovery call to explore how ADHD-informed coaching can help you create more calm, joy, and confidence this season.