Train The Spotlight

ADHD brains aren’t broken—they’re built for movement, curiosity, and intensity. But sometimes that same energy can make it hard to focus when you want to. This meditation offers a space to practice redirecting your attention with patience and intention. No need for silence or perfection—just a willingness to notice when your mind drifts and the choice to come back, like turning a flashlight toward what matters most in the moment.

Transcript

Hey,

Let's skip the breathing drills and just get right to it.

Focus is weird,

Especially with ADHD.

It's not something that you do,

It's something you guide.

Like a spotlight that drifts and darts and chases shiny things.

Today we're gonna train it.

No pressure,

Just gentle practice.

So right now,

Pick one thing.

Just one.

It could be the sound of my voice or your feet on the ground.

Maybe the texture of your shirt.

Doesn't matter.

Just something that's here.

Got it?

Cool.

Now hold your attention there.

Not with force,

Just with intention.

Like you're saying,

Hey buddy,

Stay here for a second.

And yep,

There it goes.

Already drifting to dinner plans,

Random memories,

Or an imaginary argument with someone who doesn't even exist.

Totally normal,

Right?

That moment that you caught it wandering.

That's the rep.

That's focus training.

So bring it back.

Right here,

Just like that.

This is how we train the spotlight.

You let it wander,

Notice it,

And bring it back.

Again and again.

That's the work.

No judgment,

No shame,

No why can't I just focus like other people.

You're not broken.

You just have a different operating system.

And this?

This is you learning how to work with it,

Not against it.

So let's try something.

Pick a task.

Just the first tiny slice.

Don't clean the whole kitchen.

Just rinse the cup.

Don't write the whole paper.

Just open the dock.

Just begin.

That's the spotlight in motion.

That's your kind of focus.

And if you drift again,

No big deal.

You already know what to do.

Spotlight.

Wander.

Return.

Again and again.

You're not failing.

You're practicing.

And right now,

You're doing it.

That counts.

It always counts.

I'm proud of you.

Come back anytime.