Nada Pupovac: Welcome to Thriving With ADHD, a podcast where we share everyday practical tips to thrive in life as an adult with ADHD. This podcast is brought to you by Animo Sano Psychiatry, a behavioral health practice with a specialist ADHD clinic based in North Carolina. I’m your host, Nada Pupovac.

This month, we’re discussing ADHD and mindfulness—how it can help you gain calm, clarity, and improve focus. Our guest is Jacqueline Sappa, a trauma therapist, yoga therapist, and founder of Wildflower Therapy Group. Jacqueline helps high-achieving women heal anxiety, self-doubt, and perfectionism through a holistic approach blending EMDR, somatic therapy, mindfulness, and energy healing. Licensed in California, North Carolina, and New York, Jacqueline provides virtual therapy for sensitive nervous systems and busy minds.

Jacqueline, welcome to Thriving with ADHD. I’m happy you’re here, and that we got connected. We often feature practitioners from Animo Sano Psychiatry, but it’s great to bring in an outside perspective.

Let’s get started. Can you share how mindfulness and meditation can benefit individuals with ADHD?

Jacqueline Sappa: Absolutely, and thanks for having me! People living with ADHD often have difficulty focusing, paying attention to details, and can be easily distracted. Following through on tasks that require significant mental effort can be tough—especially if they’re not inherently interesting.

A regular mindfulness or meditation practice trains the mind to concentrate on a single point of focus—what meditators call the “object of meditation.” That might be the breath, a word, an affirmation, or even a candle flame. The key is to keep gently returning your attention to that one thing. No one starts out being able to focus perfectly—distraction is part of the process, and the point is to keep coming back without resisting or judging the experience.

Nada: It sounds challenging, especially for people with ADHD. What simple, beginner steps would you suggest for those struggling to focus?

Jacqueline: Getting started is often the hardest part. It’s helpful to expect discomfort and embrace the idea that it probably won’t feel easy at first—that’s normal for everyone, but especially for people with ADHD.

Use movement. Mindful practices that incorporate movement, like walking meditation, can help. Even everyday tasks—brushing your teeth, eating a meal—can become mindful moments if you focus on just that activity. Notice the sensations, tastes, textures, and resist the urge to multitask.

Start small. It’s better to begin with just one or two minutes of mindfulness and build up gradually than to aim for 30 minutes right away.

Nada: That’s helpful. Even I (and I don’t have ADHD) struggle with 10 minutes! What are some common challenges people with ADHD face when starting mindfulness practice, and any tips to overcome them?

Jacqueline: Distraction is the biggest challenge. It’s normal. You’ll be focusing on your object of meditation, then get distracted by a thought or sensation. Notice the distraction, welcome it, and then let it go—as if it’s a bubble floating away or a fly you gently swat aside. Don’t get frustrated or judge yourself; understand that returning your focus is part of the practice. Getting distracted is actually how you build the muscle of attention.

Nada: So important. People often beat themselves up over distractions, but it’s just part of the process. How can people track their progress and see the benefits of mindfulness practice, especially with ADHD?

Jacqueline: Track your daily symptoms—mood, energy, focus, or any challenges you’re working on. Use a notepad or an app. Note your wins too, such as pausing to take a breath instead of reacting, or returning to a task more quickly. These improvements can be easy to forget, so tracking them is motivating and helps you see progress over time.

Nada: Great advice! Mindfulness can also be integrated into a comprehensive ADHD treatment plan, right? How can mindfulness fit with therapy, medication, and other approaches?

Jacqueline: Definitely. You can bring short mindfulness practices into treatment sessions—even just a few minutes at the start or end, or as part of somatic or mindful eating exercises. Clients can also practice on their own between sessions. Pairing mindful meditation with movement, like yoga or even after exercise, often makes it easier to settle into focused stillness.

Nada: Walking and running can work, too?

Jacqueline: Absolutely! After any kind of movement, it’s often easier to sit in stillness and focus.

Nada: Could you share any personal or client experiences that highlight the impact of mindfulness on ADHD symptoms?

Jacqueline: Certainly. For me, my own ADHD symptoms were made worse by a dysregulated nervous system, which in my case, was linked to trauma. Living in overstimulating environments like New York City only made it harder. When I moved back to North Carolina and focused on my yoga practice, healthier routines, and restorative activities, I found more balance and regulation.

I learned to set up my environment for focus—removing distractions, working in quiet spaces, doing one thing at a time. I’ve applied mindfulness not just in meditation, but also in how I organize my day. This doesn’t mean I’m perfect—some days are harder than others—but it’s a consistent practice.

Nada: Thank you for sharing that. So multitasking is really the opposite of mindfulness—focusing on one thing at a time is an accessible way to get started.

Jacqueline: Exactly. Even practicing single-tasking can be a way to start building mindfulness.

Nada: If there’s one thing you’d like listeners to remember from this episode, what would it be?

Jacqueline: Two things: First, keep coming back to your object of meditation, again and again. With time, it gets easier. Second, mindfulness is a daily practice—for the rest of your life, really! Consistency is more important than duration.

Nada: So, one minute a day is better than a longer session only once a month?

Jacqueline: For most people, yes; consistency is key. But everyone’s different—find what works for you, but stick with it.

Nada: If listeners want to learn more about you or connect, how can they do that?

Jacqueline: You can find me on Instagram at @holistictraumatherapy, and at wildflowertherapygroup.com. We offer holistic therapy for trauma, anxiety, ADHD, depression, and more, using mind–body approaches like yoga, mindfulness, Reiki, EMDR, and beyond.

Nada: Thank you so much for joining us today. I really appreciated this conversation and look forward to having you back!

Jacqueline: Thank you! It’s been great discussing this important topic.

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Thank you for listening to Thriving with ADHD, produced by Animo Sano Psychiatry. Please follow, rate, or share our podcast on Spotify, Apple Podcasts, or any other streaming app. Music is by Daddy’s Music from Pixabay. For more information, visit animosanopsychiatry.com.