The Mindfulness Prescription for Adult ADHD: An 8-Step Program for Strengthening Attention, Managing Emotions, and Achieving Your Goals

326 Pages·2012·1.58 MB·English

by  Lidia Zylowska

“A superb book, an important book, a book that breaks new ground.
Anyone who is interested in the treatment of ADHD in adults must own
this. Rigorous in its research, accessible in its style, convincing in its
argument, and novel in its premise, this book keeps its promise of offering a
reliable mindfulness prescription. I hugely recommend this book!”
—Edward Hallowell, MD, author of Driven to Distraction
“A great many people stand to benefit from Zylowska’s eight-step program.
Structured to be accessible for its target audience, this supportive guide to
managing ADHD through mindfulness offers a clear and detailed program
for putting an effective treatment in the hands of consumers and is a great
contrast to the many didactic, jargon-laden self-help books available.”
—Shelf Awareness
ABOUT THE BOOK
Do you:
Have trouble paying attention and staying on task?
Suffer from disorganization, procrastination, or forgetfulness?
Have difficulty with restlessness or trouble managing strong feelings such
as anger and frustration?
Struggle with self-doubt and difficulty following through?
In a way that causes problems in your relationships or your work?
If so, you may have Attention Deficit Hyperactivity Disorder (ADHD)—
like an estimated 8 million adults in this country. Physician-researcher Dr.
Lidia Zylowska has created an 8-step program for using mindfulness
practice (attention and awareness training) to overcome the symptoms of
ADHD. The program includes practices such as sitting meditation, body
awareness, thoughtful speaking and listening, development of self-
acceptance, mindful self-coaching, cultivation of a balanced view of
thoughts and emotions, and more. Dr. Zylowska educates readers about
ADHD, helping them to understand how their ADHD brain works and how
they can use mindful awareness to work with their challenges. She also
explains how the mindful approach can be combined with other treatments,
including medications, to boost self-improvement.
This book is accompanied by an audio program of guided mindfulness
exercises for successfully managing ADHD.
LIDIA ZYLOWSKA, MD, is a psychiatrist specializing in mindfulness-
based approaches to mental health. She is a cofounder and faculty member
at UCLA’s Mindful Awareness Research Center (MARC). A recipient of the
Robert Wood Johnson Clinical Fellowship, Dr. Zylowska also maintains a
private practice in West Los Angeles, where she treats adults with attention
deficits.
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The Mindfulness Prescription for
Adult ADHD
An Eight-Step Program for Strengthening Attention,
Managing Emotions, and Achieving Your Goals
LIDIA ZYLOWSKA, MD
Foreword by Daniel J. Siegel, MD
TRUMPETER
Boston & London
2012
Trumpeter Books An imprint of Shambhala Publications, Inc.
Horticultural Hall
300 Massachusetts Avenue
Boston, Massachusetts 02115
trumpeterbooks.com
© 2012 by Lidia Zylowska Cover art and design by Jim Zaccaria Photos showing meditation posture
reprinted courtesy of the Mountains and Rivers Order National Buddhist Archives.
The emotion categories are reprinted with permission from the collaborative database on emotion-related
language for technological contexts. Accessed from http://emotion-
research.net/projects/humaine/earl/proposal#Categories.
The World Health Organization Adult ADHD Self-Report Scale (ASRS-v1.1) Symptoms Checklist is
reprinted with permission.
All rights reserved. No part of this book may be reproduced in any form or by any means, electronic or
mechanical, including photocopying, recording, or by any information storage and retrieval system, without
permission in writing from the publisher.
Library of Congress Cataloging-in-Publication Data Zylowska, Lidia.
The mindfulness prescription for adult ADHD: an 8-step program for strengthening attention, managing
emotions, and achieving your goals / Lidia Zylowska; foreword by Daniel Siegel.
p. cm.
eISBN 978-0-83482770-7
ISBN 978-1-59030-847-9 (pbk.) 1. Attention-deficit disorder in adults—Alternative treatment—Popular
works. 2. Attention-deficit hyperactivity disorder—Popular works. 3. Mind and body therapies—Popular
works. 4. Self-care, Health—Popular works. I. Title.
RC394.A85Z95 2012
616.85′89—dc23
2011025174
To the memory of my father, Jozef Zylowski
Contents
Foreword
Acknowledgments
Prologue
Dear Reader
Do Something Different This Time
Part 1 MINDFULNESS
You Can Train Your Mind
1. A Different Way of Paying Attention
2. Mindfulness and Self-Regulation in ADHD
3. Getting Ready for the Eight-Step Program
Part 2 MINDFULNESS FOR ADHD
The Eight-Step Program
Introduction
STEP 1. Become More Present
Attention and the Five Senses
STEP 2. Focus the Wandering Mind
Mindful Breathing
STEP 3. Direct and Anchor Your Awareness
Mindfulness of Sound, Breath, and Body
STEP 4. Listen to Your Body
Mindfulness of Body Sensations and Movement
STEP 5. Observe Your Mind
Mindfulness of Thoughts
STEP 6. Manage Your Emotions
Mindfulness of Feelings
STEP 7. Communicate Skillfully
Mindful Listening and Speaking
STEP 8. Slow Down to Be More Effective
Mindful Decisions and Actions
4. Putting It All Together
Using Mindfulness in Your Daily Life with ADHD
Frequently Asked Questions (FAQ)
ADHD Symptoms Checklist
List of Mindfulness Exercises
Notes
Index
About the Author
Audio Track List
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