Figure 8 Breathing Meditation for ADHD brains (With Music) | Mindful Movement Practice with Ying

Ep 11: ADHD as an Ecosystem

Ever feel like ADHD advice is just an endless list of productivity hacks that never quite address why everything still feels hard? That’s because most frameworks focus narrowly on attention and task completion—missing the full picture of what it’s actually like to live in an ADHD brain. In this episode, award-winning ADHD coach and meditation teacher Ying proposes a different lens: ADHD as an ecosystem. Drawing from her environmental science background and coaching hundreds of ADHD adults, she maps five interconnected dimensions—cognition, emotion, somatics, narrative, and execution—all embedded within larger systems of relationships, work, culture, and time/space. This isn’t a research paper or universal ADHD experience; it’s a multidimensional model that sees you as a whole person, not just a collection of executive function deficits to manage. The five dimensions: 03:48 Emotion — Intense highs and lows, deep empathy and attunement, rejection sensitivity shaped by lifelong negative feedback. Emotional regulation isn’t optional; it’s foundational. 04:50 Cognition — Out-of-the-box thinking through unexpected associations, interest-based attention that enables hyperfocus, and the “carrot bunch” effect: pulling one task reveals an interconnected web of related tasks, creating both creative insight and potential overwhelm. 06:41 Somatics — Sensory sensitivities to light, scent, taste; emotions showing up as body signals (tense neck, heat in chest, cold hands) before words arrive. Movement, food, breathing, and meditation become essential tools for regulation. 09:00 Narrative — The stories we tell ourselves about rejection, routine, success, and identity. Shaped by years of feedback, these narratives can be deliberately reframed through mindfulness and behavioral experiments—like shifting “routines are boring” to “routines are how I cultivate secure attachment with myself.” 13:16 Execution — Challenges with starting and finishing, but sustained motion in between. The wrapping-up phase suffers when novelty wanes. Project rotation keeps each one feeling fresh by cycling through multiple interests. 14:46 Systems — Personal routines, relationship structures (monthly deep-dive friendship calls instead of constant small talk), work environments (neurodivergent managers, autonomy, direct communication), cultural expectations, economic structures. Most systems are built for neurotypical brains; understanding this changes what you optimize for. 18:43 Why this matters: Tips and tools can only get you so far. They help you manage what’s on your plate, but without examining system-level issues, ADHD management always feels like an uphill battle. Ying’s approach: change the outer environment to work with your ADHD brain instead of forcing yourself into neurotypical systems while managing the emotional fallout. If you’ve ever felt like you’re doing everything “right” but still struggling, this framework might help you design a life that actually matches your brain’s natural way of operating—not someone else’s. 20:30 Other frameworks: Russell Barkley’s executive inhibition model, dopamine and reward system approaches, and interest-based nervous system perspectives offer complementary scientific lenses. Listen now on Apple Podcast [https://podcasts.apple.com/us/podcast/adhd-gathering/id1771314960], Spotify [https://open.spotify.com/show/6ssVm3k4R3aOkEiU0WU7rO] and Youtube [https://www.youtube.com/playlist?list=PLyDHtBTV1VkYpOLBo8_p3wPZ8LI0xm52v]. Click here [https://adhdasiangirl.com/adhd-gathering/] for podcast episodes. Resources: * Booking [https://calendly.com/ying21/discovery] a free coaching discovery call with Ying, an award winning ADHD coach & meditation teacher featured on Self Magazine * Download [https://adhd-asian-girl.kit.com/b74c2adfa0] a free ADHD emotional regulation menu * Check out more podcast episodes [https://adhdasiangirl.com/adhd-gathering/] * Check out this podcast episode’s transcript [https://adhdasiangirl.com/2026/03/ep11-adhd-as-an-ecosystem-transcript/] To Learn More: * The Creativity of ADHD from Scientific American * https://www.scientificamerican.com/article/the-creativity-of-adhd/ [https://www.scientificamerican.com/article/the-creativity-of-adhd/] * Russell Barkley’s executive inhibition model * https://pubmed.ncbi.nlm.nih.gov/9000892/ [https://pubmed.ncbi.nlm.nih.gov/9000892/] * Evaluating Dopamine Reward Pathway in ADHD * https://pmc.ncbi.nlm.nih.gov/articles/PMC2958516/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC2958516/] * ADHD & the Interest-Based Nervous System * https://www.additudemag.com/adhd-brain-chemistry-video/?srsltid=AfmBOooXLZLjGKdoPK5ig8hu4CReic5ULg6QzMuVHjL_aDD5lu_efgXM [https://www.additudemag.com/adhd-brain-chemistry-video/?srsltid=AfmBOooXLZLjGKdoPK5ig8hu4CReic5ULg6QzMuVHjL_aDD5lu_efgXM]

Ep 10: Type B Ambitious – Understanding Your Intensity Needs with ADHD

Ever feel like mainstream success advice – wake up at 4am, run marathons, host constantly – sounds exhausting? That’s because it’s most likely provided by people with endless physical energy. In this episode, award-winning ADHD coach and meditation teacher, Ying shares the concept of overexcitability from Polish psychologist Dabrowski’s theory of positive disintegration, exploring five categories of overexcitability/intensity needs: psychomotor, sensual, intellectual, imaginational, and emotional. For many late-diagnosed ADHD adults, especially those who experience the world with vivid depth, understanding which needs actually sustain you (versus which ones hit diminishing returns) changes everything. Ying shares her own discovery that she’s “Type B ambitious”: deeply driven to grow, learn, and contribute, but without that relentless physical energy the success culture glorifies. Through personal reflections on relating, travel, social media use, and how she structures her time, Ying explores how her intellectual overexcitability (that thirst for knowledge) is actually the foundation of what counts as bonding, novelty, and fulfillment for her. If you’ve ever felt like you’re ambitious but don’t fit the hustle culture mold, this framework might help you design a life that actually matches your brain’s natural way of operating, not someone else’s. 00:00 intro and update 01:45 what is overexcitability 06:10 rethinking how I met my needs 08:47 type B ambitious, ambitious without the psychomotor overexcitability 12:02 my coaching philosphy: accomplish more by doing less 13:40 intuition need important but not included in the overexcitability model 14:53 rethinking how I structure my weekends, evening, travel 16:02 novelty needs, which one doesn’t have diminishing marginal return 19:08 what needs am I trying to satisfy on social media 20:59 summary Listen now on Apple Podcast [https://podcasts.apple.com/us/podcast/adhd-gathering/id1771314960], Spotify [https://open.spotify.com/show/6ssVm3k4R3aOkEiU0WU7rO] and Youtube [https://www.youtube.com/playlist?list=PLyDHtBTV1VkYpOLBo8_p3wPZ8LI0xm52v]. Click here [https://adhdasiangirl.com/adhd-gathering/] for podcast episodes. Resources: * Booking [https://calendly.com/ying21/discovery] a free coaching discovery call with Ying, an award winning ADHD coach & meditation teacher featured on Self Magazine * Download [https://adhd-asian-girl.kit.com/b74c2adfa0] a free ADHD emotional regulation menu * Check out more podcast episodes [https://adhdasiangirl.com/adhd-gathering/] * Check out this podcast episode’s transcript [https://adhdasiangirl.com/2026/01/ep-10-type-b-ambitious-understanding-your-intensity-needs-with-adhd-transcript/] To learn more about Dabrowski’s theory, check out: Dabrowski Center’s podcast episode on Overexcitabilities and Dabrowski’s theory [https://dabrowskicenter.org/episode-68-overexcitabilities-and-dabrowskis-theory/]. Book recommendation: Living with Intensity Another podcast episode [https://podcasts.apple.com/se/podcast/98-meeting-intensity-needs/id1684351915?i=1000707836468] ‘Meeting Intensity Needs’ from AuDHD Flourishing, which partially inspired this podcast episode of my own.

Mindfulness Through Nature: ADHD-Friendly Meditation with Natural Objects (Without Music)

Join meditation teacher and ADHD coach Ying, aka me, for a grounding mindfulness practice that uses nature as your anchor. This gentle, sensory-rich meditation is perfect for ADHD brains seeking a concrete way to experience and practice non-judgmental awareness. I first learnt this practice from my good friend, also a great meditation teacher, Lisa Pedscalny. What You’ll Need: Any natural object (rock, leaf, flower, pinecone, feather, etc.) Or simply use your hands if no natural object is available What You’ll Experience: Explore mindfulness through sight, touch, and physical sensation Practice radical acceptance using nature as your guide Learn to observe without judgment – the essence of mindfulness End with the beautiful poem “Wild Geese” by Mary Oliver This practice adapts traditional mindfulness techniques to be more accessible for neurodivergent minds by providing tangible focus points and multi-sensory engagement. Whether you’re new to meditation or looking for ADHD-friendly practices, this guided session offers a peaceful way to connect with the present moment. Timemark: 00:00 Intro to the Practice 01:03 Guided Meditation Perfect for: ✨ ADHD brains seeking concrete meditation anchors ✨ Anyone wanting to connect with nature mindfully ✨ Those struggling with traditional “empty mind” meditation ✨ Building self-acceptance and non-judgmental awareness 💚 If this practice resonates with you, please share it with someone who might benefit and subscribe for more ADHD-friendly meditation content! Remember: There’s no “perfect” way to meditate – just your way. You belong in the family of things. 🦆 More from Ying: → Book a coaching discovery call with me, exploring mindful, strategic, and multi-dimensional coaching designed to help you accomplish more by doing less: https://calendly.com/ying21/discovery → ADHD-friendly digital tools: https://adhdasiangirl.com/product-category/tools/ → Join my newsletter: https://adhdasiangirl.substack.com

Figure 8 Breathing Meditation for ADHD brains (With Music) | Mindful Movement Practice with Ying

🧘‍♀️ Figure 8 Breathing: ADHD-Friendly Mindfulness Practice Join meditation teacher and ADHD coach Ying for a unique twist on traditional breathing meditation. This figure 8 breathing technique combines mindful breathing with gentle hand movements, making meditation more accessible for ADHD brains Timestap: 00:00 Intro to the Practice 01:46 Guided Meditation What You’ll Learn: ✨ How to practice figure 8 breathing meditation ✨ Combining breath awareness with physical movement ✨ Making mindfulness more tangible and engaging ✨ ADHD-accessible meditation techniques Perfect for: People with ADHD seeking accessible meditation Beginners looking for engaging breathing exercises Anyone wanting to try movement-based mindfulness Those who struggle with traditional seated meditation 💡 Why This Works: By engaging both breath and gentle movement, this technique gives your ADHD brain multiple points of focus, making it easier to stay present and engaged throughout the practice. Want more ADHD-friendly mindfulness tools? New meditations every Thursday Subscribe & hit the bell for future guided practices, tools, and reflections from the intersection of ADHD, mindfulness, and Asian identity. More from Ying: → Book a coaching discovery call with me, exploring mindful, strategic, and multi-dimensional coaching designed to help you accomplish more by doing less: https://calendly.com/ying21/discovery → ADHD-friendly digital tools: https://adhdasiangirl.com/product-category/tools/ → Join my newsletter: https://adhdasiangirl.substack.com — #adhd #meditation

Feeling Behind or Overwhelmed? Try This Self-Compassion Meditation for ADHD Brains (With Music)

Feeling overwhelmed, stuck in shame, or hard on yourself? This short self-compassion meditation is designed to help you soften those spirals and reconnect with kindness — especially for ADHD brains. I’m Ying, a meditation teacher and ADHD coach. In this practice, I’ll guide you through 3 science-backed steps to cultivate self-compassion — especially when you’re feeling behind, rejected, ashamed, or stuck. Timestaps: 00:00 – Intro 01:49 – Guided Meditation 🔹 Based on Dr. Kristin Neff’s research 🔹 No need to clear your mind — this is ADHD-friendly 🔹 Perfect for moments of doubt, overwhelm, or emotional dysregulation 🌱 Whether you’re new to mindfulness or returning to yourself again, this gentle practice is great! Want more ADHD-friendly mindfulness tools? ✨ New meditations every Thursday Subscribe & hit the bell for future guided practices, tools, and reflections from the intersection of ADHD, mindfulness, and Asian identity. More from Ying: → Book a coaching discovery call with me, exploring mindful, strategic, and multi-dimensional coaching designed to help you accomplish more by doing less: https://calendly.com/ying21/discovery [https://calendly.com/ying21/discovery] → ADHD-friendly digital tools: https://adhdasiangirl.com/product-category/tools/ [https://adhdasiangirl.com/product-category/tools/] → Join my newsletter: https://adhdasiangirl.substack.com [https://adhdasiangirl.substack.com] — #adhd #meditation