Can meditation replace focus-enhancing medications?
Written by
Natalie Hamilton
Reviewed by
Prof. Graham Pierce, Ph.D.Regular Mindfulness practice leads to big improvements in concentration abilities over time. Consistent meditation will thicken the anterior cingulate cortex, which in turn improves the ability to filter distractions. It will also lessen the reactivity of the amygdala to various stressors. I track the attention test scores of multiple clients both before and after they establish routines. A large majority will show improvements in the 30-40% range in mere eight weeks.
Focused Attention
- Concentrate on breath sensations for 10 minutes
- Notice wandering thoughts without judgment
- Gently return focus to breathing rhythm
- Builds attentional endurance gradually
Body Scan
- Progressively relax body parts head-to-toe
- Notice physical sensations without reaction
- Release tension held in shoulders and jaw
- Reduces physical distractions to focus
Loving-Kindness
- Cultivate compassion through repeated phrases
- Direct well-wishes toward self and others
- Calms emotional turbulence disrupting attention
- Strengthens positive neural pathways
Meditation is not a replacement for medications necessary to treat diagnosed conditions, but instead a supplement. When adjusting medications, work closely with healthcare providers. I work with neurologists for clients with ADHD. Meditation is a powerful adjunctive therapy for these clients. It decreases the necessity of the medication dispensed by 30-60% with committed practitioners.
The neuroplastic benefits of meditation require practice just like any skill. Begin with five minutes a day and gradually increase it to gain practice. Track improvements to attention using simple tests of attention. While medications provide quick relief, meditation fosters long-lasting resilience in cognition. Clients report feeling more in control of their attention as time passes.
Incorporate meditation strategically, along with other focus-enhancing strategies, pair morning sessions with some degree of physical activity. Utilize very brief mindfulness meditations during work lulls. Track your medication requirements once a month with your physician. These integrated techniques express both bioregulatory and behavioral pathways to focus.
Read the full article: 10 Proven Ways to Improve Focus
