ADHD Flow 4-3-2-1: Presence is power
a mindful moment to ride the waves
One minute. No links. Just a reset.
4 Calming Breaths
The box breathing meditation you can do anytime and anywhere. Take 16 seconds right now to reconnect with your body and mind:
I. Inhale (four seconds)
II. Hold (four seconds)
III. Exhale (four seconds)
IV. Hold (four seconds)
Repeat as desired
3 Ideas From Me
I.
You can only influence what’s in front of you.
Yesterday is fixed.
Tomorrow is imagined.
But you can choose how you respond right now.
Influence only exists here.
That’s freeing.
II.
A rough start doesn’t decide the day.
You wake up flat.
You scroll too long.
A meeting goes badly.
The mind wants to carry it forward.
But you can leave it behind and get the day back. Decide what the next hour looks like.
Momentum works both ways.
III.
Start with five minutes.
When presence feels impossible, commit to five minutes.
Set a timer.
Put the phone away.
When the alarm goes off, you’re free.
The mind relaxes when it knows there’s an exit.
Five becomes seven.
Seven becomes fifteen.
You’d be surprised how much life fits inside five uninterrupted minutes.
2 Quotes From Others
I.
“Realize deeply that the present moment is all you ever have.”
That might feel abstract or overly theoretical. But think about it — it is the only place we actually experience life.
Source: Eckhart Tolle, The Power of Now
II.
“You have power over your mind - not outside events. Realize this, and you will find strength.”
For people with ADHD, feeling you have power over your mind is easier said than done, but with increased presence and awareness over time, it is possible.
Source: Marcus Aurelius, Meditations
1 Question For You
If you could only influence what’s in front of you, what deserves your full attention for the next five minutes?
Inspired by James Clear. Built for the neurodivergent community
See you next week (I promise - you are now my accountability partners.)