THE MINDFULNESS WITH ADHD STARTER KIT
You might have tools that help outside of work.What about in the moment?
Micro mindfulness practices for ADHD professionals, designed for the moments when everything is unravelling and you cannot leave your desk.
Try the Starter Kit
You know the feeling.
It's 2pm. You have been staring at the same task for 40 minutes. You have a meeting in ten. Your brain is loud, your chest is tight, and there is nothing you can reach for.
The gym is for later.
Meditation is for the morning.
But right now, in the middle of your working day, you have nothing to anchor you.
Most people with ADHD have something for the big moments. A longer practice, a workout, something that helps them reset. But something for those in-between moments does not exist. And that is where most of the dysregulation builds.
The moments that need something small and fast
Task paralysis
You know what you need to do. You just cannot start. And every minute that passes is making it worse.
Post-meeting dysregulation
A difficult conversation has thrown you. You are still in it emotionally, but you need to pull yourself back as your to-do list is not getting shorter.
Overstimulation
Too much noise, too many inputs, too many tabs. Your brain is at capacity and you cannot slow it down.
Before something hard
A presentation. A difficult conversation. A high-stakes moment. You need to arrive present, not scattered.
You probably do not have time for a 20-minute practice. What about something smaller?
Why I built this
I used to rely on longer meditation practices to start my day feeling clearer although when I started building my business, working multiple jobs and living a very full life, I realised something was missing.
I did not know how to regulate myself in the moment. I particularly remember becoming overwhelmed in work meetings, or thinking so hard about what to say in conversations that I disconnected entirely. I was not always able to drop what I am doing to crack out a meditation and I had no way to anchor myself back.
My mission was to find smaller tools I could weave into even my busiest day. The more I practiced them, the more in control and present I felt, even in the moments that used to derail me completely.
These practices are a reminder that I can handle whatever life throws at me, whenever negative thoughts or analysis paralysis try to talk me out of taking action.
This Starter Kit is a collection of those tools, built since navigating life after receiving an ADHD diagnosis in 2022 and enriched through my Mindfulness Now practitioner training.
Why traditional mindfulness often does not work in these moments
Most mindfulness is built for people who can sit still, follow a long routine, and have a quiet space to practice. That is not a working day with ADHD.
From my own research, the most common experiences when people with ADHD try mindfulness are:
- Feeling too overwhelmed to start
- Struggling to stay consistent
- Finding traditional practices boring or unrealistic for real life
- Not knowing where mindfulness actually fits into a working day
- Feeling like a failure when the mind inevitably wanders
This kit addresses all of that, but specifically it fills the gap that almost no one talks about: what to do in the moment, at work, when you have nothing.
I cannot sit still to meditate, so I loved the movement element. Coming back to the midline is a genius idea. It was a very clever idea to use body, mind and thought. I was present and watching myself do the activity at the same time, which made me focus more.
Usha, Neurocognitive Therapist
What's inside
A short, practical introduction to ADHD-informed mindfulness, built to be used in real moments, not followed as a perfect routine.
The Mindfulness with ADHD model
Why mindfulness works differently for ADHD brains, and how to stop seeing a wandering mind as failure.
Guided practices, each under 4 minutes
Techniques you can use at your desk, between meetings, before a difficult conversation, or when a task will not budge. A variety of sensory anchors designed for the real moments.
Which practice for which moment
A simple reference guide so you always know what to reach for. Task paralysis? Dysregulation? Overwhelm? No guessing, just the right tool for the right moment.
Guidance on weaving practices into real life
How to attach these to things you already do so it is not another thing to add to your full schedule.
PDF and Google Drive, return whenever you need it
Not a course to complete. A toolkit to keep and reach for.
A good taster of what mindfulness is. Even from those short clips, I could see how the techniques work in the refocusing sense. It helped me relax just trying each of them and as a pre-sleep aid, this could work wonders.
Daniel, Site Reliability Engineer
What starts to shift
After a week
- You know what to reach for when a moment gets difficult
- There is a pause between the trigger and the reaction
- You start to notice which practices feel like yours
After a month
- You recover faster from difficult moments
- You navigate your working day with more clarity
- The tools stop feeling like things you have to remember and start feeling like instincts
These are small shifts. But consider what it would mean to have something real to reach for the next time your day unravels.
I always worry that if something is going to be too long I may get distracted, so the lengths of the practices worked well for me. The layout was well explained, and having it available as both a PDF and Google Drive was a nice touch. It has made me more aware of when I need to practice mindfulness or grounding, which I have needed a lot of lately.
Leila, Quality Engineering Manager
Your Investment
£15
One-time payment. Lifetime access.
What you get:
- The Mindfulness with ADHD model
- Guided practices, each under 4 minutes
- Which practice for which moment guide
- Everyday integration guidance
- Lifetime access, PDF and Google Drive
These practices are based on my 1:1 programme which is worth over £1,000
Get Your Starter KitRefund promise
If you genuinely try the practices and find none of them accessible or supportive, request a refund within 7 days. This is not about doing it perfectly. It is about giving it a fair attempt. If it does not land for you, I will refund you.
Well set out, logical, and it emphasises that this is not a checkbox exercise. That is vital.
Dylan, CEO
The next time your day unravels at work, you will have something to reach for.
Small practices. Real moments. Built for ADHD brains by an ADHD brain.
Start my mindfulness journeyTerms of Service
When you purchase the Mindfulness with ADHD Starter Kit you receive personal access for your own use. All materials are the property of Full Mind and may not be copied, shared, or resold.
This starter kit is an educational resource. It is not a cure for ADHD and does not replace medical, therapeutic, or psychological support. If you are experiencing significant distress, please seek support from a qualified professional.
If you genuinely try the practices and find none of them accessible or supportive, you may request a refund within 7 days of purchase.