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The Mindfulness Prescription for Adult ADHD: An 8-Step Program for Strengthening Attention, Managing Emotions, and Achieving Your Goals
Do you:
Suffer from disorganization, procrastination, or forgetfulness? Have difficulty with restlessness or trouble managing strong feelings such as anger and frustration? Struggle with self-doubt and difficulty following through? In a way that causes problems in your relationships or your work?
If so, you may have Attention Deficit Hyperactivity Disorder (ADHD)—like an estimated 8 million adults in this country. Physician-researcher Dr. Lidia Zylowska has created an 8-step program for using mindfulness practice (attention and awareness training) to overcome the symptoms of ADHD. The program includes practices such as sitting meditation, body awareness, thoughtful speaking and listening, development of self-acceptance, mindful self-coaching, cultivation of a balanced view of thoughts and emotions, and more. Dr. Zylowska educates readers about ADHD, helping them to understand how their ADHD brain works and how they can use mindful awareness to work with their challenges. She also explains how the mindful approach can be combined with other treatments, including medications, to boost self-improvement.
This book is accompanied by an audio program of guided mindfulness exercises for successfully managing ADHD. The introduction to the book, titled "Dear Reader," includes a link to the free downloadable audio files.
252 pages, Kindle Edition
First published January 1, 2012
638 people are currently reading
3631 people want to read
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Displaying 1 - 30 of 44 reviews
November 30, 2013
This book is great reference on using Mindfulness as a way to introduce anyone to mindfulness and / or meditation. However, the WAY it is written, is NOT for someone who actually HAS ADHD (I do have it), as it tends to have a lot of links and footnotes and boxes, etc. on the pages that are distracting for someone with ADHD (who already has a difficult time learning something by reading, due to the short attention span).
February 10, 2021
As a Psychiatrist seeing close to a hundred adult patients with ADHD a month, I quickly realised that medication is not a panacea in the management of this condition. So, I became interested in finding books and other self-help resources that I would recommend to my patients. I’ve always been an advocate of mindfulness-based treatments as an efficient way to help with a variety of both physical and mental health problems, including ADHD. So, when I came across the ‘Mindfulness Prescription for Adult ADHD’, I had the gut feeling that this would be the key to a more holistic treatment plan for my patients, something that I could recommend for any residual symptoms, or even as a mono-therapy for those patients not keen on medication. Having now read it myself, I can confidently say that it is a valuable resource that I fully endorse and recommend to my patients, as well as everyone struggling with their ADHD.
March 12, 2012
I can't express words on how helpful/useful this guide is with respect to mindfulness techniques in a systematic presentation. It's targeted towards those who suffer from adult ADHD, but I think those who might look for a clear, step-by-step approach to improving their health, organization, and life through mindfulness exercises could give this guide a try and get something out of it if they exhibit certain levels of disordered thinking, disorganization, or feel overwhelmed. I read this as a reference guide, not only looking into the symptomatic characteristics of adult ADHD, but also as a way of looking at meditative practices (which I do on a daily basis as a measure for improving my health and focus).
"The Mindfulness Prescription for Adult ADHD" delivers upon what it promises - providing an eight step method towards improving focus and allowing a person to have better control over the symptoms of ADHD. Lidia Zylowska is passionate and gives constructive tips surrounding her subject matter, with an introduction to the symptoms of ADHD and some of the studies surrounding it and mindfulness demonstrations. Then in the second part of the book, she gives a clear explanation of each step in the process as follows:
1. Become More Present
2. Focus the Wandering Mind
3. Direct and Anchor Your Awareness
4. Listen to Your Body
5. Observe Your Mind
6. Manage Your Emotions
7. Communicate Skillfully
8. Slow Down to Be More Effective
The book has a very easy to understand format - structured into brief sections that focus on breathing techniques, mental exercises, body focus, suggestions on what activities to try, and she summarizes each step with some "afterthoughts" for the reader to consider. It was a wonderfully insightful read, one that I think people can return to if they feel like repeating certain mental exercises. There's an interactive component to the book as well, that works in conjunction with their website, but it's not entirely reliant on the web/book dynamic, just comes as a supplemental measure. It's a great book for those who want to improve their relationships, manage tasks, and reduce their overall stress in day-to-day activities through improving mental focus.
Overall score: 4.5/5
Note: I received this as an ARC through NetGalley, from the publisher Shambhala Publications (Trumpeter).
"The Mindfulness Prescription for Adult ADHD" delivers upon what it promises - providing an eight step method towards improving focus and allowing a person to have better control over the symptoms of ADHD. Lidia Zylowska is passionate and gives constructive tips surrounding her subject matter, with an introduction to the symptoms of ADHD and some of the studies surrounding it and mindfulness demonstrations. Then in the second part of the book, she gives a clear explanation of each step in the process as follows:
1. Become More Present
2. Focus the Wandering Mind
3. Direct and Anchor Your Awareness
4. Listen to Your Body
5. Observe Your Mind
6. Manage Your Emotions
7. Communicate Skillfully
8. Slow Down to Be More Effective
The book has a very easy to understand format - structured into brief sections that focus on breathing techniques, mental exercises, body focus, suggestions on what activities to try, and she summarizes each step with some "afterthoughts" for the reader to consider. It was a wonderfully insightful read, one that I think people can return to if they feel like repeating certain mental exercises. There's an interactive component to the book as well, that works in conjunction with their website, but it's not entirely reliant on the web/book dynamic, just comes as a supplemental measure. It's a great book for those who want to improve their relationships, manage tasks, and reduce their overall stress in day-to-day activities through improving mental focus.
Overall score: 4.5/5
Note: I received this as an ARC through NetGalley, from the publisher Shambhala Publications (Trumpeter).
July 20, 2022
As someone with adhd, I'm used to disorganization and following the flow and jumping in a conversation or between ideas. Despite the shortness of this book, it left my eyes glazing over more times than I could count.
As someone who is aligned and receptive to spiritual ideas and practices, especially in relation to Zen Buddhism. I found this book extremely helpful in learning to practice mindfulness. The techniques & exploration activities offered are great starting points in explaining how to do it independently at home.
The problem with this book, is how the information is scattered throughout each chapter. It's super impractical especially if you want to read this book in one sitting.
In each chapter there is information on:
A. - Common pitfalls for people with Adhd and explaining why.
B. - Anecdotal stories of people with adhd using the techniques AND of people's. experiences before practicing mindfulness
C. - Mindfulness techniques to practice.
D. - Tips/tricks/modifications to a technique that is suggested.
E. - Explaining the fundametal roots of concepts that are behind each techniques and why it's important to be aware of.
F. - Scientific facts and summaries of things that people have learned about those with adhd.
G. - Q&A's relating to mindfulness.
Instead of expressing every chapter in a clear consistent manner, there is no real rhyme or reason behind why it jumps around so much. Each chapter orders it's information differently.
Chapter 6, for a example, is set up like this:
B / A / E / C / A / B / C / G / E / B / C / G / E / B / F / B / F / D / C / D
So many times I had to wonder; why are you now giving me tips for a technique from 2 pages ago? Why didn't you put them together? Why did you open the chapter talking about Jerry's story and finished the continuation of it halfway through the chapter? Like I haven’t already forgotten Jerry and his initial struggle after all the information that was thrown at me in between the pages.
The biggest question repeated in my head throughout this entire book was, why in the world did you put this HERE!?
Though it didn't impede my ability to understand or grasp the information in the end, I couldn't help but think about how many people probably dropped this book or struggled to get through it due to it's haphazardness.
With 25+ techniques for mindfulness in this book. Why wasn't it all compiled together at the end of the book WITH all of the various random tips and tricks included for each technique as well?
Instead it ends, with a list that only has the titles of each technique. Seeing, as on the ebook version, these titles aren't hyperlinked to the location of the technique in the book. I can only assume in the printed version the page numbers would be added next to them.
This left me wondering how I was supposed to refer back to any of the techniques conveniently? Was I supposed to go to the TOC, find the related topic chapter and then go hunt through the pages until I found what I needed?
It's not like the information is unhelpful or wrong, it really is a great general introduction to mindfulness. But it's just presented in one of the most baffling ways I've ever encountered.
Thank god I had the ebook version, so I could have the text-to-speech read it to me. I could also go back on my laptop later, using the search bar, to compile all the techniques in one document for easy reference in the future.
Without it I wouldn't have the patience to deal with this book's confoundling layout again. Despite being a great book on mindfulness, it's really not mindful to the experience someone with adhd would have while reading it. Which is so confusing because the author is clearly aware of the pitfalls and struggles of those with the diagnosis. It's clear that they ARE well researched on adhd, so it just draws alot of question marks.
If you read this with previous mindfulness experience or knowledge, you can probably muster through to the end despite any struggles.
If your tenacious and can motivate yourself to finish it or come back to it repeatedly, then you'll also probably be fine.
If you get frustrated easily, have limited patience, or struggle grasping ideas easily, then I'm not sure this is the book you want to tackle 1st in your mindfulness journey.
A book around 230+ pages (1hr+ if you listened to it like me) shouldn't have taken almost 2 months to read. There was a big problem interrupting the book's reading flow, and this time it wasn't because of adhd.
As someone who is aligned and receptive to spiritual ideas and practices, especially in relation to Zen Buddhism. I found this book extremely helpful in learning to practice mindfulness. The techniques & exploration activities offered are great starting points in explaining how to do it independently at home.
The problem with this book, is how the information is scattered throughout each chapter. It's super impractical especially if you want to read this book in one sitting.
In each chapter there is information on:
A. - Common pitfalls for people with Adhd and explaining why.
B. - Anecdotal stories of people with adhd using the techniques AND of people's. experiences before practicing mindfulness
C. - Mindfulness techniques to practice.
D. - Tips/tricks/modifications to a technique that is suggested.
E. - Explaining the fundametal roots of concepts that are behind each techniques and why it's important to be aware of.
F. - Scientific facts and summaries of things that people have learned about those with adhd.
G. - Q&A's relating to mindfulness.
Instead of expressing every chapter in a clear consistent manner, there is no real rhyme or reason behind why it jumps around so much. Each chapter orders it's information differently.
Chapter 6, for a example, is set up like this:
B / A / E / C / A / B / C / G / E / B / C / G / E / B / F / B / F / D / C / D
So many times I had to wonder; why are you now giving me tips for a technique from 2 pages ago? Why didn't you put them together? Why did you open the chapter talking about Jerry's story and finished the continuation of it halfway through the chapter? Like I haven’t already forgotten Jerry and his initial struggle after all the information that was thrown at me in between the pages.
The biggest question repeated in my head throughout this entire book was, why in the world did you put this HERE!?
Though it didn't impede my ability to understand or grasp the information in the end, I couldn't help but think about how many people probably dropped this book or struggled to get through it due to it's haphazardness.
With 25+ techniques for mindfulness in this book. Why wasn't it all compiled together at the end of the book WITH all of the various random tips and tricks included for each technique as well?
Instead it ends, with a list that only has the titles of each technique. Seeing, as on the ebook version, these titles aren't hyperlinked to the location of the technique in the book. I can only assume in the printed version the page numbers would be added next to them.
This left me wondering how I was supposed to refer back to any of the techniques conveniently? Was I supposed to go to the TOC, find the related topic chapter and then go hunt through the pages until I found what I needed?
It's not like the information is unhelpful or wrong, it really is a great general introduction to mindfulness. But it's just presented in one of the most baffling ways I've ever encountered.
Thank god I had the ebook version, so I could have the text-to-speech read it to me. I could also go back on my laptop later, using the search bar, to compile all the techniques in one document for easy reference in the future.
Without it I wouldn't have the patience to deal with this book's confoundling layout again. Despite being a great book on mindfulness, it's really not mindful to the experience someone with adhd would have while reading it. Which is so confusing because the author is clearly aware of the pitfalls and struggles of those with the diagnosis. It's clear that they ARE well researched on adhd, so it just draws alot of question marks.
If you read this with previous mindfulness experience or knowledge, you can probably muster through to the end despite any struggles.
If your tenacious and can motivate yourself to finish it or come back to it repeatedly, then you'll also probably be fine.
If you get frustrated easily, have limited patience, or struggle grasping ideas easily, then I'm not sure this is the book you want to tackle 1st in your mindfulness journey.
A book around 230+ pages (1hr+ if you listened to it like me) shouldn't have taken almost 2 months to read. There was a big problem interrupting the book's reading flow, and this time it wasn't because of adhd.
April 30, 2014
This book was phenomenal! By the time I was done with the kindle version of this book I had highlighted nearly half and bookmarked 10 different pages. If you have ADHD (inattentive or hyperactive)I would highly recommend this book! Some of the stories that serve as examples seem to almost be torn straight from a book about my life.
The reason I gave it a five star rating is that the books material directly relates to the title. This book provided me with the information I would have hoped for in this title. I don't know of any other books that are directly focused on the relationship between ADHD and mindfulness. Lidia Zylowska deserves a sincere thank you for writing this book!
The reason I gave it a five star rating is that the books material directly relates to the title. This book provided me with the information I would have hoped for in this title. I don't know of any other books that are directly focused on the relationship between ADHD and mindfulness. Lidia Zylowska deserves a sincere thank you for writing this book!
July 30, 2015
I can see this being useful for some people.
But having already taken a MBSR course I was hoping for more. There is very little here that I didn't learn in my non ADD specific course. So, read this if you have no meditation background and are looking for an easy intro. If you have any sort of established practice, skip it, there's nothing new here.
But having already taken a MBSR course I was hoping for more. There is very little here that I didn't learn in my non ADD specific course. So, read this if you have no meditation background and are looking for an easy intro. If you have any sort of established practice, skip it, there's nothing new here.
July 27, 2022
Great for ADHDers!
April 5, 2012
Mindfulness Prescription for Adult ADHD written by Lidia Zylowska, MD is researched based and addresses the many facets of adults with ADHD. It speaks to the often misunderstood characteristics and how complex the adults with ADHD work, live and relate to their environment. Dr. Zylowska shares pertinent facts about understanding and coping, and living with adult family members with adult ADHD.
Our society is very accepting of children with ADHD but few people make a connection that children with ADHD grow up to be adults with the complications of ADHD. Adults with ADHD impact all segments of our society perceive situations differently than what is considered the norm. Therefore understanding how they respond, handle situations makes life easier on them and less confusing for people who interact with them on a daily basis. Often people are unaware of the adults with ADHD and therefore categorize adults with this disorder harshly as employees, partners, parents.
There are millions of adults living with ADHD and reading Mindfulness Prescription for Adult ADHD should be required reading for all supervisors, managers, CEOs, etc. as well those in the medical fields to create a better understanding of adults who have ADHD and that they operate outside of the what is considered “normal”. Dr. Zylowska provided me with awesome techniques to use while working with my colleague who had ADHD.
Using this book Mindfulness Prescription for Adult ADHD and accompany it with the book The Five Keys of Mindful Communication by Susan Gillis Chapman the change in how we relate to each other and the understanding of communicating effectively would impact our world in dynamic ways.
Our society is very accepting of children with ADHD but few people make a connection that children with ADHD grow up to be adults with the complications of ADHD. Adults with ADHD impact all segments of our society perceive situations differently than what is considered the norm. Therefore understanding how they respond, handle situations makes life easier on them and less confusing for people who interact with them on a daily basis. Often people are unaware of the adults with ADHD and therefore categorize adults with this disorder harshly as employees, partners, parents.
There are millions of adults living with ADHD and reading Mindfulness Prescription for Adult ADHD should be required reading for all supervisors, managers, CEOs, etc. as well those in the medical fields to create a better understanding of adults who have ADHD and that they operate outside of the what is considered “normal”. Dr. Zylowska provided me with awesome techniques to use while working with my colleague who had ADHD.
Using this book Mindfulness Prescription for Adult ADHD and accompany it with the book The Five Keys of Mindful Communication by Susan Gillis Chapman the change in how we relate to each other and the understanding of communicating effectively would impact our world in dynamic ways.
November 25, 2022
While appreciate and believe in all of the practices outlined in this book, I have two important heads-up in case you planned to read this:
1. The book reads more like a scholarly article than a how-to, so if you love scientific data to back up claims, this is great for you. If dry reading isn’t your thing, I would be cautious about diving in.
2. I take major issue with a lot of the rhetoric around ADHD. Read: it plays into the popular discourse that ADHD is a problem to be fixed. Sure, having ADHD in a society that doesn’t value non-linear thinking can lead to what feel like problems with executive function. But the way it is presented feels more like ADHD is a fatal flaw that must be cured at all costs. The book makes claims along the lines of “ADHD leads to a lack of emotional regulation” and so forth all leaving the blame on the individual rather than it being a symptom of a society that doesn’t make space.
This being said, I do believe that mindfulness is beneficial and is particularly helpful for people with ADHD forced to work within the constraints of a workplace/society that don’t give them space to lean into their own way of doing things. So while I 100% recommend mindfulness as a tool for ADHD and this book presents a lot of compelling data supporting the practice, I would caution ahead of time that it might knock your confidence more than it helps.
Disclaimer: I am a certified mindfulness facilitator and a neuro-divergent (though not ADHD).
1. The book reads more like a scholarly article than a how-to, so if you love scientific data to back up claims, this is great for you. If dry reading isn’t your thing, I would be cautious about diving in.
2. I take major issue with a lot of the rhetoric around ADHD. Read: it plays into the popular discourse that ADHD is a problem to be fixed. Sure, having ADHD in a society that doesn’t value non-linear thinking can lead to what feel like problems with executive function. But the way it is presented feels more like ADHD is a fatal flaw that must be cured at all costs. The book makes claims along the lines of “ADHD leads to a lack of emotional regulation” and so forth all leaving the blame on the individual rather than it being a symptom of a society that doesn’t make space.
This being said, I do believe that mindfulness is beneficial and is particularly helpful for people with ADHD forced to work within the constraints of a workplace/society that don’t give them space to lean into their own way of doing things. So while I 100% recommend mindfulness as a tool for ADHD and this book presents a lot of compelling data supporting the practice, I would caution ahead of time that it might knock your confidence more than it helps.
Disclaimer: I am a certified mindfulness facilitator and a neuro-divergent (though not ADHD).
October 8, 2022
Comprehensive book
So far this one seems to be more helpful in giving examples of adhd symptoms and ways to help manage them.
So far this one seems to be more helpful in giving examples of adhd symptoms and ways to help manage them.
June 3, 2023
Mindfulness = Helpfulness
This book is an immensely valuable resource for individuals with ADHD. This book proved to be incredibly helpful, providing practical guidance and empowering techniques to navigate the challenges associated with ADHD.
I found myself gaining a wealth of knowledge and insights from this book, and I'm committed to continuing my mindfulness practice as a result. Zylowska's expertise shines through as she offers clear and actionable steps, allowing readers to harness the power of mindfulness in their daily lives.
This book is a must-read for individuals with ADD/ADHD. Zylowska's tailored approach speaks directly to the unique experiences and needs of those with ADHD, offering strategies specifically designed to address attention issues, emotional management, and goal achievement.
While the content proved to be immensely beneficial, I must acknowledge that the book was quite lengthy. At times, I felt that certain sections could have been condensed without compromising the overall message. Nevertheless, Zylowska's writing style remained engaging and accessible, making the journey through the book an enjoyable and informative one.
Despite its length, the book delivers a comprehensive program and empowers readers to take control of their ADHD symptoms through mindfulness practices.
Prepare to embark on a transformative journey as you dive into the pages of Lidia Zylowska's well-written and impactful book.
Unlock the potential of mindfulness and witness the positive impact it can have on your attention, emotions, and overall well-being.
3.8/5
This book is an immensely valuable resource for individuals with ADHD. This book proved to be incredibly helpful, providing practical guidance and empowering techniques to navigate the challenges associated with ADHD.
I found myself gaining a wealth of knowledge and insights from this book, and I'm committed to continuing my mindfulness practice as a result. Zylowska's expertise shines through as she offers clear and actionable steps, allowing readers to harness the power of mindfulness in their daily lives.
This book is a must-read for individuals with ADD/ADHD. Zylowska's tailored approach speaks directly to the unique experiences and needs of those with ADHD, offering strategies specifically designed to address attention issues, emotional management, and goal achievement.
While the content proved to be immensely beneficial, I must acknowledge that the book was quite lengthy. At times, I felt that certain sections could have been condensed without compromising the overall message. Nevertheless, Zylowska's writing style remained engaging and accessible, making the journey through the book an enjoyable and informative one.
Despite its length, the book delivers a comprehensive program and empowers readers to take control of their ADHD symptoms through mindfulness practices.
Prepare to embark on a transformative journey as you dive into the pages of Lidia Zylowska's well-written and impactful book.
Unlock the potential of mindfulness and witness the positive impact it can have on your attention, emotions, and overall well-being.
3.8/5
February 19, 2024
A splendid book on mindfulness with ADHD wrapped into it. It has guided meditations with the audio files. It has FAQs, short chapters, and written in a way conducive to people with ADHD. It can be helpful for people that don’t have ADHD for general mindfulness or those with ADHDers in their life. I felt respected and understood by this book.
I highly recommend this book. It is a beginner to intermediate level ADHD book. Some understanding of the disease would be helpful but not required. It is a solid place to go for people that are looking for alternatives to medication, although it does not take a stance on the topic.
I need skills with the pills, the meditation with the medication.
Only knock is that I can’t clearly and consciously identify the eight steps. I need to write them down. I need to see how these steps can align with DBT and integrate the mindfulness habit into my ongoing habits
I highly recommend this book. It is a beginner to intermediate level ADHD book. Some understanding of the disease would be helpful but not required. It is a solid place to go for people that are looking for alternatives to medication, although it does not take a stance on the topic.
I need skills with the pills, the meditation with the medication.
Only knock is that I can’t clearly and consciously identify the eight steps. I need to write them down. I need to see how these steps can align with DBT and integrate the mindfulness habit into my ongoing habits
October 2, 2024
damn this book made me feel both very called out and not-special. I really am just like every other bitch with adhd. I heavily emphasized with the girl who can’t stay on topic/overshares and her boss told her to stop and she was like “I don’t see the issue with my communication style, my boss is just rude”.
I also have been inspired to find a way to do transcendental meditation with David Lynch (not the point of this book at all, but the small bit comparing TM to mindfulness convinced me). I think I am actually incapable of doing a lot of the exercises in this book because I need to do be doing at least 5 things at any given time; my top 3 meditative activities (not mentioned in this book) are writing (and accidentally working on whatever I’m writing for at least 3 hours), art modeling (“forced” to entertain myself with my thoughts while also not moving at $20/hour), and yoga (but it has to be hard/make me feel like I’m dying).
I also have been inspired to find a way to do transcendental meditation with David Lynch (not the point of this book at all, but the small bit comparing TM to mindfulness convinced me). I think I am actually incapable of doing a lot of the exercises in this book because I need to do be doing at least 5 things at any given time; my top 3 meditative activities (not mentioned in this book) are writing (and accidentally working on whatever I’m writing for at least 3 hours), art modeling (“forced” to entertain myself with my thoughts while also not moving at $20/hour), and yoga (but it has to be hard/make me feel like I’m dying).
September 2, 2021
Interesting set of questions to ask oneself and then to have partners, friends, and family answer about you. We'll see!
March 24, 2016
Mindfulness-ը տեխնիկաների հավաքածու է, որը օգնում է մարդուն ավելի խորությամբ ընկալել իրականությունը, գործել իրական ժամանակով, կողքից դիտարկել էմոցիաները, լինել ավելի ուշադիր ու կենտրոնացած: Բժիշկ Լիդիա Զիլովսկան հաջողությամբ կիրառել է mindfulness-ի մոտեցումը ADHD/ ADD ունեցող իր բազում պացիենտների վրա, եւ նրանցից շատերի մոտ արդեն երկու ամսից նկատվել են էական լավացումներ:
Եթե ունեք ADHD/ ADD (կամ ուղղակի դրա սիմպտոմները՝ անուշադրություն, բարդ կենտրոնացում, ցրվածություն, պրոկրաստինացիա, անհանգստություն, էմոցիոանալ գերզգայունություն...), մի շտապեք ստիմուլյանտ դեղերի ետեւից. միեւնույնն է՝ Հայաստանում դրանք դուք չեք ճարի [հայհոյանքներ]: Սովորեք mindfulness: Խուսք եմ տալիս, որ կյանքի որակի զգալի բարելավվում կունենաք:
Գիրքը շատ լավ է շարադրված: Հաշվի է առնված այն փաստը, որ ընթերցողը հավանաբար հեչ հավես չի ունենա այն կարդալ. հիանալի ստրուկտուրավորված են գլուխները, իսկ ամեն գլխի վերջում հեղինակը հիշեցնում է գլխի բովանդակությունը... Գրքի հետ գալիս է սկավառակ, որի մեջ ձայնագրված են վարժություններ, որպեսզի ընթերցողը անընդհատ գիրքը չբացի դրանք վերհիշելու համար:
Գիրքը անչափ բարի է, իսկ մոտեցումը՝ հուսադրող:
Եթե ունեք ADHD/ ADD (կամ ուղղակի դրա սիմպտոմները՝ անուշադրություն, բարդ կենտրոնացում, ցրվածություն, պրոկրաստինացիա, անհանգստություն, էմոցիոանալ գերզգայունություն...), մի շտապեք ստիմուլյանտ դեղերի ետեւից. միեւնույնն է՝ Հայաստանում դրանք դուք չեք ճարի [հայհոյանքներ]: Սովորեք mindfulness: Խուսք եմ տալիս, որ կյանքի որակի զգալի բարելավվում կունենաք:
Գիրքը շատ լավ է շարադրված: Հաշվի է առնված այն փաստը, որ ընթերցողը հավանաբար հեչ հավես չի ունենա այն կարդալ. հիանալի ստրուկտուրավորված են գլուխները, իսկ ամեն գլխի վերջում հեղինակը հիշեցնում է գլխի բովանդակությունը... Գրքի հետ գալիս է սկավառակ, որի մեջ ձայնագրված են վարժություններ, որպեսզի ընթերցողը անընդհատ գիրքը չբացի դրանք վերհիշելու համար:
Գիրքը անչափ բարի է, իսկ մոտեցումը՝ հուսադրող:
March 11, 2013
Very good intro to meditation for anybody, not just those with ADHD or related diagnoses.
December 31, 2020
I’ve studied mindfulness in some sense for the last six or seven years, and I’ve even taught two month-long mindfulness electives to my high school students over the last few years. I mention this primarily to quantify my first impression of the book: it didn’t teach me anything about mindfulness I didn’t already know. There were a few new exercises or new variations of exercises I was already familiar with, but as a whole, the mindfulness information wasn’t new—for me.
If you haven’t studied mindfulness as extensively as I have or if it’s still a new subject for you, then this book will provide an incredibly straightforward and thorough introduction to mindfulness in a secular, psychology-focused manner. Even though it wasn’t new information for me, the clarity of the presentation did allow me to deepen my understanding and internalization of mindfulness practices, as well as discern new opportunities for applying mindful practice to my daily life outside a formal meditation setting.
Where this book shines (and what was new for me) is its use of mindfulness as a lens to observe ADHD and suggest remediation for its symptoms through the use of strategies, habits, and practices that form a comprehensive toolkit which can be carried throughout the range of daily experiences individuals with ADHD are likely to encounter. I was only recently diagnosed with ADHD, so I found this aspect of the book invaluable. Zylowska presents the concepts with excellent scaffolding and uses subheadings throughout the chapters to make it easier to pick up or put down at a moment’s notice. The chapters are mostly short enough for me to read comfortably in a single sitting, but once or twice I had to split it up over a few sessions—here the subheadings proved especially useful.
This is where I start wanting more from the book.
Let’s start with the recordings. As a whole, the CD is an excellent supplement to the book. I ripped it onto my computer and downloaded the tracks onto my phone so I could easily listen to them anywhere, even pausing while I read a chapter to listen to it as soon as the practice was described. The complete text of each track is also included in the book itself, should you happen to get a used copy without the CD or just have progressed so far into the present that CDs are obsolete and you can’t play them anymore. So what’s the problem? There’s actually no problem with any of the recordings—rather, there’s room for improvement in that there are many additional meditations or mindfulness practices that I feel could have (and even should have) been included on the CD. This isn’t a terrible flaw, of course, but I definitely felt there were meditations I skipped because I couldn’t use a guided track to help me through then.
The other fault is also a flaw of omission, but for altogether different reasons: early in the book, Zylowska mentions that there are few peer-reviewed studies on the impact of mindful practice on individuals with ADHD and so much of the content for the book has been derived from experiences in her own practice working with ADHD patients. By no means does this invalidate her work or make the book any less useful and worthwhile. Rather, I believe this poses an opportunity for future editions to add appendices reviewing more recent literature and, hopefully, showing precisely how mindfulness impacts not only a person’s psychological well-being, but also the physical functioning of their brains. Similar books have taken this approach regarding the mind-body connection of physical activity on brain function, and I would like to see this explored more deeply in the future. The mind-body connection of mindfulness on brain functioning is still in its infancy, from all I can find, and likely this book is part of the groundwork that will underlie further study on this subject. I simply hope that what is learned is at some point added to the book to make it more concretely grounded in the physical, not merely the psychological. Seeing the biological and physical effects that make adopting a new health habit worthwhile provide incredible motivation and interest for me to actually employ them, and I’m sure others feel similarly.
If you haven’t studied mindfulness as extensively as I have or if it’s still a new subject for you, then this book will provide an incredibly straightforward and thorough introduction to mindfulness in a secular, psychology-focused manner. Even though it wasn’t new information for me, the clarity of the presentation did allow me to deepen my understanding and internalization of mindfulness practices, as well as discern new opportunities for applying mindful practice to my daily life outside a formal meditation setting.
Where this book shines (and what was new for me) is its use of mindfulness as a lens to observe ADHD and suggest remediation for its symptoms through the use of strategies, habits, and practices that form a comprehensive toolkit which can be carried throughout the range of daily experiences individuals with ADHD are likely to encounter. I was only recently diagnosed with ADHD, so I found this aspect of the book invaluable. Zylowska presents the concepts with excellent scaffolding and uses subheadings throughout the chapters to make it easier to pick up or put down at a moment’s notice. The chapters are mostly short enough for me to read comfortably in a single sitting, but once or twice I had to split it up over a few sessions—here the subheadings proved especially useful.
This is where I start wanting more from the book.
Let’s start with the recordings. As a whole, the CD is an excellent supplement to the book. I ripped it onto my computer and downloaded the tracks onto my phone so I could easily listen to them anywhere, even pausing while I read a chapter to listen to it as soon as the practice was described. The complete text of each track is also included in the book itself, should you happen to get a used copy without the CD or just have progressed so far into the present that CDs are obsolete and you can’t play them anymore. So what’s the problem? There’s actually no problem with any of the recordings—rather, there’s room for improvement in that there are many additional meditations or mindfulness practices that I feel could have (and even should have) been included on the CD. This isn’t a terrible flaw, of course, but I definitely felt there were meditations I skipped because I couldn’t use a guided track to help me through then.
The other fault is also a flaw of omission, but for altogether different reasons: early in the book, Zylowska mentions that there are few peer-reviewed studies on the impact of mindful practice on individuals with ADHD and so much of the content for the book has been derived from experiences in her own practice working with ADHD patients. By no means does this invalidate her work or make the book any less useful and worthwhile. Rather, I believe this poses an opportunity for future editions to add appendices reviewing more recent literature and, hopefully, showing precisely how mindfulness impacts not only a person’s psychological well-being, but also the physical functioning of their brains. Similar books have taken this approach regarding the mind-body connection of physical activity on brain function, and I would like to see this explored more deeply in the future. The mind-body connection of mindfulness on brain functioning is still in its infancy, from all I can find, and likely this book is part of the groundwork that will underlie further study on this subject. I simply hope that what is learned is at some point added to the book to make it more concretely grounded in the physical, not merely the psychological. Seeing the biological and physical effects that make adopting a new health habit worthwhile provide incredible motivation and interest for me to actually employ them, and I’m sure others feel similarly.
August 15, 2021
I REALLY wish that the author had stuck to the written format instead of making the "program" a combination book-audiotrack situation. I appreciate that they're free, but if I had wanted to do a guided audio meditation program I wouldn't have downloaded a book. Because I didn't want to listen to the guided meditations, I didn't actually complete the "program" I guess. I think it would have been better to keep the "program" contained to the contents of the book and only include the audiotracks as extra help for people really struggling. I'm not clear on whether the information in the book is a transcript of the guided audiotracks or not, because the author didn't make it clear within the text.
There is a lot of useful information about incorporating mindfulness into daily life, but as other reviews have mentioned, it's not exactly written in an intuitive format - I wish the author had taken the time to make the chapters similarly structured and reinforce the main aspect of each "step", to make the book easier to refer back to - the "Step __ at a Glance" often felt either too vague / out-of-the-blue ("try an improvisation workshop"???) or too specific / unattainable (the final chapters include "do 15 minutes of formal meditation practice each day" with no guidance for how to successfully incorporate that into daily life).
There is a lot of useful information about incorporating mindfulness into daily life, but as other reviews have mentioned, it's not exactly written in an intuitive format - I wish the author had taken the time to make the chapters similarly structured and reinforce the main aspect of each "step", to make the book easier to refer back to - the "Step __ at a Glance" often felt either too vague / out-of-the-blue ("try an improvisation workshop"???) or too specific / unattainable (the final chapters include "do 15 minutes of formal meditation practice each day" with no guidance for how to successfully incorporate that into daily life).
July 19, 2023
It's obvious that the author doesn't have ADHD and despite good intentions, cannot comprehend that it's not a brain that's just slightly more scattered than a normal one. The book could be easily summarized as "stop feeling those feelings" and "try a bit harder".
The problem is, none of the steps and strategies is designed for people with ADHD. This is just standard meditation to be followed, and if you have issues like me and are unable to process and hear auditory information, the whole book is completely useless. Music, that is for my brain the biggest trigger to daydreaming, is suggested as a method to concentrate. Please.
There's no mention of the constant need for novelty, no mention of having to trick the brain. The patient shall just have self-control. And guess what, apparently, having racing thoughts is actually good, because we have more material to practice mindfulness on. No comment. See my self-control?
The problem is, none of the steps and strategies is designed for people with ADHD. This is just standard meditation to be followed, and if you have issues like me and are unable to process and hear auditory information, the whole book is completely useless. Music, that is for my brain the biggest trigger to daydreaming, is suggested as a method to concentrate. Please.
There's no mention of the constant need for novelty, no mention of having to trick the brain. The patient shall just have self-control. And guess what, apparently, having racing thoughts is actually good, because we have more material to practice mindfulness on. No comment. See my self-control?
June 24, 2020
Reading this book was an important step in my experiences with both mindfulness and with understanding my ADHD. I was already practicing mindfulness and reading about it when i found this book. It actually occurred to me that there must be a parallel and so I googled “ADHD and Mindfulness” and found this book.
I will say that some of the ways that ADHD is related to mindfulness can feel like a stretch at times. Not every single aspect of my ADHD is going to be strengthened by mindfulness but that could very well just be that some stuff works for me and not others and another person will have a similar experience with different aspects.
Ultimately, this book along with Russel Barkley’s Taking Charge of Adult ADHD have been essential components in my efforts to understand my disorder, work with it, and prevent it from continuing to hold me back from that which truly matters to me: loving myself and my family, achieving my career goals, and being a better human being.
I will say that some of the ways that ADHD is related to mindfulness can feel like a stretch at times. Not every single aspect of my ADHD is going to be strengthened by mindfulness but that could very well just be that some stuff works for me and not others and another person will have a similar experience with different aspects.
Ultimately, this book along with Russel Barkley’s Taking Charge of Adult ADHD have been essential components in my efforts to understand my disorder, work with it, and prevent it from continuing to hold me back from that which truly matters to me: loving myself and my family, achieving my career goals, and being a better human being.
June 7, 2021
It was suggested to me that I might have inattentive-type ADHD. Having read this book, I'm not sure enough of the characteristics apply to me for the diagnosis to be accurate, but a couple of them sure do! In grad school I've become a master productive-procrastinator - productively doing all kinds of chores instead of working on school work.
I'm already inclined towards a mindfulness approach, so this book spoke my language, and I think will help me notice and be more present when I'm bouncing off of school work to go clean the kitchen or whatever.
I'm already inclined towards a mindfulness approach, so this book spoke my language, and I think will help me notice and be more present when I'm bouncing off of school work to go clean the kitchen or whatever.
October 27, 2023
Everyone diagnosed with adhd should read this book!! I love that it’s written in a format that makes it a breeze to read if you have ADHD as well. I half expected it to be kind of cheesy, but I ended up with a number of takeaways from it. It’s also nice that the author doesn’t have a hate on for meds and in fact recommends taking them if you feel that is something you would like to try in addition to mindfulness practices.
September 19, 2024
It's hard for people with ADHD to read, and this book has a really great approach to overcoming that obstacle: many pages are structured specifically to appeal to ADHD brains, which is to say that it's arranged in bite-sized chunks of knowledge that can be picked up at any time.
Each chapter has a great flow to it, and culminates in a method for putting all the skills of mindfulness together in a secular way that feels genuinely helpful.
Each chapter has a great flow to it, and culminates in a method for putting all the skills of mindfulness together in a secular way that feels genuinely helpful.
November 30, 2023
This book on adult ADHD is exceptional. It stands out as one of the best reads on the topic. The content is user-friendly for someone with ADHD, employing pointers to elucidate complex concepts. The author provides a wealth of out of the box advice and some unconventional tips to deal with common challenges. A must - read for anyone struggling to navigate through adult ADHD.
December 12, 2025
This book was actually recommended to my wife by her psychiatrist. I’m glad I took the time and effort to read it. I’ve been applying the mindfulness techniques described in this book and practicing meditation. I can already see benefits in dealing compassionately with my own ADHD symptoms. I would recommend this book.
November 28, 2017
Mindfulness for adults
I enjoyed the ability to have this book electronically. I have needed to refer to it personally and professionally from time to time.
I am grateful for this reference.
I enjoyed the ability to have this book electronically. I have needed to refer to it personally and professionally from time to time.
I am grateful for this reference.
August 30, 2020
The book includes a meditation compact disk so that readers can practice various mindfulness exercises. Author is a scientist, so the information in the book is not only helpful, but supported by research.
August 24, 2021
Overall a decent overview of mindfulness, and a practical application of mindfulness techniques/practices to ADHD. Reinforced a lot of what I already knew, in a robust and specific context that will hopefully help me push forward into my own professional and personal worlds.
June 10, 2022
Kind of slow beginning — not sure many ADHDers would finish this book. And mindfulness sounds like an antidote to ADHD but I’m not sure how easy it is to get people to do it. I’m curious to listen to the cd and try some of the meditations.
January 8, 2024
There was some useful information, or at least interesting in relation to ADHD, but most of it was similar to other mindfulness info. But the layout was absolutely torture to read as someone with ADHD
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