The yogic practice of consciously withdrawing attention from external stimuli to regain inner focus, directly addressing sensory overwhelm and distraction common in ADHD.
Pratyahara, the fifth limb of Patanjali's yoga, teaches deliberate sensory withdrawal—turning attention inward rather than being passively pulled by external stimuli. For ADHD minds, which often experience chaotic sensory input and rapid attention shifts, pratyahara offers a systematic framework for reclaiming agency. Rather than fighting distraction, pratyahara acknowledges sensory intensity and teaches the nervous system to distinguish between what deserves attention and what can be gently released. This practice trains metacognition: the ability to observe your own attention patterns without judgment. By regularly practicing sensory withdrawal through meditation or mindful pauses, individuals with ADHD develop stronger boundaries around their attention, reducing reactive responses to environmental triggers and building capacity for sustained focus when needed.
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