ADHD and The Spiritual Practices of Silence & Solitude
by Marty Reardon
I am not an expert on contemplative practices, nor am I an expert on ADHD. I am simply a fellow ADHD sufferer and humbly offer you a list of things that I do to help me engage in the spiritual practices of silence and solitude. I hope this encourages you.
Remind myself that the point is to be in communion with Jesus.
To be present with Jesus and me - I try to pay attention to what is going on inside of me and invite Jesus into it.
I like to think of these times like a lunch date with my wife or coffee with a close friend: a dedicated space/time to slow down and listen so we can connect.
My Creator loves me beyond measure and is excited to connect with me!
Plan my time and space
Prep - as much as I can, I prepare my spaces ahead of time. Because clutter is a significant distraction for me, I declutter and tidy the space the day before.
I use a dedicated journal for these times, which prevents other foci like songwriting, planning ideas, shopping lists, etc., from creeping in while I meditate.
I do not use a digital reading device. I use an old-fashioned paper bible.
Time - I block out ~20 mins. each day and put it on my calendar.
Sometimes it's challenging to do it at the scheduled time, so I move it to another part of the day.
Suppose it doesn't happen one day. That is OK. I will try the next day.
Place - I have about four different areas I use for two reasons:
Depending on the time of day or my schedule, I may be limited in where I can do it. So, I have created options for myself.
When I find a space distracting, I move to another location. Usually, the distraction is due to noise or clutter.
Experiment with having more than one space that works for you so you have options.
Have guardrails - some days, I can begin my time and focus by meditating on a passage like Habakkuk 2:20 for a couple of minutes. On other days my mind races, and focus is hard to come by. So I have some guardrails to help me.
Focus - I often use lectio divina
I will read a passage audibly to myself. Reading silently allows my mind to wander, but hearing my voice helps me focus. Sometimes I have to re-read the passage several times because I get distracted.
I pay attention to what stands out and write it down in my journal (nothing digital for me). I can easily refer back to it when I lose focus by writing down the thought or verse.
I currently use a self-designed reading plan, but I find that following a daily office plan or another devotional can help me stay on track. This way, I don’t have to decide what to read or pray about on the fly.
Timer - I use a timer not to cut my time short or go too long, but to help with either.
Devices - while I use a timer on my phone, I put it on Do Not Disturb, so it silences texts and calls. Also, I try to put all devices out of sight, or at least screen-down.
Engage my body (occasionally) - stillness is sometimes unhelpful for me, so occasionally I engage in a physical activity that requires no mental processing or decision-making so I can pray and be present in the moment. I might do things like yoga, weeding/watering plants, or walking as part of my silence and solitude.
Final Thoughts
A note on meds - if you are on ADHD meds, be sure to pay attention (yes, I see the irony in that statement) to when they spike and crash. These spikes and crashes can affect your ability to focus well, so plan your times of silence and solitude with your meds in mind.
Have grace for yourself and be willing to try different times/locations/tricks and see what works for you. Have fun experimenting, remembering that you are God's beloved, and he longs to be with you.
A Prayer - O Almighty God, who pours out on all who desire it the spirit of grace and of supplication: Deliver us, when we draw near to you, from coldness of heart and wanderings of mind, that with steadfast thoughts and kindled affections we may worship you in spirit and in truth; through Jesus Christ our Lord. Amen. (BCP, 1979)