Imagine sitting down to a busy college library with deadlines on your mind, but your brain continuously jumps from the textbook to your phone to what you’re going to eat for dinner. For students with ADHD (Attention-Deficit/Hyperactivity Disorder), it’s not just sometimes, it’s every day. ADHD affects a number of college students estimated to be between 2-8%, making for them more difficult to concentrate, manage time, and keep track of assignments(1).
Medication and therapy are popular methods for treatment, but increasingly more students are turning to meditation as an adjunct. Unlike medication, meditation doesn’t require a prescription, has minimal side effects, and can be done anywhere- even in between classes. But can something as simple as sitting quietly and focusing on your breath actually help the brains of those with ADHD to stay on track? Research suggests yes!
Why Focus Is a Daily Battle in College ADHD
College life is full of distractions: buzzing phones, noisy dorms, endless notifications and the freedom and responsibility of managing one’s own schedule. For students with an attention deficit disorder, or ADHD, these distractions can be 10 times louder. Many say it is like trying to tune into one radio station over a dozen others that are playing at full volume.
The consequences can be frustrating: unfinished assignments, late night cram sessions, and feeling like you’re constantly “behind.” Add in the emotional toll – stress, self-criticism, anxiety – and it’s easy to see why not only grades are often affected by an ADD diagnosis, but mental health, too.
This is where meditation comes into the picture. Instead of trying to fight each distraction, meditation involves teaching the brain to recognize when it’s straying and gently to bring the attention back to the present.
What the Science Says
1. Mindfulness-Based Cognitive Therapy (MBCT) in College Students
One of the most promising studies involved testing Mindfulness-Based Cognitive Therapy (MBCT) with college students that were diagnosed with attention deficit hyperactivity disorder. Over six weeks, students practiced meditation and breathing exercises and mindful awareness. Compared with a control group, those in the MBCT group showed(2):
- 57%–71% response rates (vs. only 23%–31% in controls)
- Reduced anxiety and depression
- Better sustained attention on neuropsychological tests
This suggests meditation can do more than just help students “feel calmer”—it can actually improve cognitive performance.
2. Meta-Analyses and Reviews
A meta-analysis of multiple meditation-based interventions found small but significant improvements in inattention (g = -0.26), hyperactivity/impulsivity (g = -0.19) and executive function (g = -0.35)(3). Another systematic review showed that adults using mindfulness practice showed noticeable improvements in attention control(4).
These results are small but even minor improvements can make a big difference in day-to-day life. For a student who has an attention deficit disorder, 10 minutes less procrastination or the ability to sit through a lecture without zoning out could mean the difference between better grades and less stress.
3. Meditation vs. Slow Breathing
Not all calming practices are the same. A study comparing mindfulness meditation with device-guided slow breathing found that both were associated with decreased stress, but mindfulness only improved symptoms of Attention Deficit Disorder such as inattention and hyperactivity (5).
This makes an important point: Mindfulness doesn’t just relax the body – it trains attention, which is the root struggle for students with ADD.
4. Correlation Between Mindfulness and Attention
In a study conducted on 151 adults, increased mindfulness scores were linked to lower levels of symptoms of attention deficit hyperactivity disorder, lower levels of anxiety and improved task performance on attention tests(6).
In other words, the more mindful someone is, the better their attention regulation is – which is good to know for students seeking ways to improve their focus.
How Meditation Feels for Students
Numbers are convincing but stories make them real. College students who use meditation commonly experience:
A quieter mind: “After starting to meditate my mind was quiet . . .” This peace and quiet enabled me to concentrate on school work and that, in turn, improved my grades” (6).
Improved awareness of drifting: “I think practice helps you to notice when you’re drifting more.” Meditation is a focus training (6).
Less stress before exams: Some students have noted that a few minutes of deep breathing before exams help them calm their nerves and recall information more easily.
These experiences are similar to what research has shown: meditation doesn’t get rid of an ADHD, but it gives students the tools to deal with the distractions more skillfully.
Practical Ways Students Can Use Meditation
For students with ADHD, sitting perfectly still for 20 minutes may be the end of the world. The good news is meditation doesn’t necessarily have to look that way. Here are some of the approaches helpful for ADHD.
Start Small
Begin with 3–5 minutes of guided meditation using apps like Headspace, Calm, or UCLA Mindful. Even short practices can reset the brain between study sessions.
Movement-Based Mindfulness
Try walking meditation, yoga or tai chi. For these students with Attention Deficit Hyperactivity Disorder who have a hard time sitting still, movement helps keep the body active while the mind learns focus .
Guided Focus Shifts
Use meditations that shift attention often — from breath to body parts to sounds — so that the practice remains varied and less monotonous.
Integrate into Daily Routines
Turn everyday activities such as washing dishes or walking to class into a mindfulness practice by focusing closely on sensation and the surroundings.
Anchor Study Sessions
Use short meditations before and after blocks of studying. Beginning with mindfulness can help “set” attention, while ending with mindfulness helps provide closure and helps reduce mental fatigue.
Challenges Students Face
- Meditation isn’t a quick fix, and students with ADHD often hit roadblocks:
- Restlessness: Sitting still can be uncomfortable at first.
- Frustration: Students may feel they’re “failing” if their mind keeps wandering.
- Consistency: Building a habit in a busy college schedule is tough.
The key is reframing meditation not as clearing the mind but as noticing when the mind wanders and gently returning. Every time a student brings attention back, it’s like a bicep curl for the brain. Over time, those mental muscles get stronger.
Where to Start with Meditation
For students with ADHD who want to begin meditation, there are many accessible resources:
Headspace – A user-friendly app offering guided meditations tailored for focus and stress reduction.
Calm – Known for its relaxing meditations, breathing exercises, and sleep stories.
Insight Timer – A free app with thousands of guided sessions, including focus-based meditations
Our own structured meditation program designed to support focus, calm, and overall mental clarity. Unlike generic apps, MeTime takes a science-based and step-by-step approach, guiding participants through daily practices that are easy to integrate into a busy college schedule.
The program emphasizes building consistency, reducing distractions, and improving attention span—key challenges for students with ADHD. MeTime also provides community support and tailored resources, helping students stay motivated and connected while developing lifelong mindfulness habits.
Final Thoughts
Meditation isn’t a magic cure for your ADHD, but it’s one powerful tool that college students can add to their toolkit. Studies show real improvements in attention, emotional regulation and academic functioning. More importantly, students themselves tell us they feel calmer, more focused, and better able to deal with the chaos of college life.
For any student anticipating it, the message is clear: start small, be consistent and make the practice work for you. Over time, meditation can become more than a five-minute experiment, but can be a lifelong skill for focus and well-being.
References
- Gu Y, Xu G, Zhu YJJoad. A randomized controlled trial of mindfulness-based cognitive therapy for college students with ADHD. 2018;22(4):388-99.
- Lynch S, Gander M-L, Nahar A, Kohls N, Walach HJSO. Mindfulness-based coping with university life: A randomized wait-list controlled study. 2018;8(1):2158244018758379.
- Poissant H, Moreno A, Potvin S, Mendrek AJM. A meta-analysis of mindfulness-based interventions in adults with attention-deficit hyperactivity disorder: Impact on ADHD symptoms, depression, and executive functioning. 2020;11(12):2669-81.
- Lee CS, Ma M-T, Ho H-Y, Tsang K-K, Zheng Y-Y, Wu Z-YJHKJoOT. The effectiveness of mindfulness-based intervention in attention on individuals with ADHD: A systematic review. 2017;30(1):33-41.
- Komariah M, Ibrahim K, Pahria T, Rahayuwati L, Somantri I, editors. Effect of mindfulness breathing meditation on depression, anxiety, and stress: A randomized controlled trial among university students. Healthcare; 2022: MDPI.
- Smalley SL, Loo SK, Hale TS, Shrestha A, McGough J, Flook L, et al. Mindfulness and attention deficit hyperactivity disorder. 2009;65(10):1087-98.
