The Unexpected Healing Power of Slowing Down with ADHD
Why “slowing down” matters when living with ADHD
If you’re living with Attention Deficit Hyperactivity Disorder (ADHD), then you’ve probably felt like your mind is a high-speed train: thoughts zooming, tasks piling up, time slipping through your fingers. That “race‐car brain” image actually comes from the work of Edward M. Hallowell, who writes that telling someone with ADHD to “slow down” is like telling the sun not to shine or the tide not to rise. drhallowell.com
Time for someone with ADHD can feel warped: sometimes it flies by in a blur, other times seconds drag like hours. This paradox of time means that rushing becomes the norm, calm becomes rare. Yet, it’s in the slowing down that healing begins. Slowing down isn’t about being lazy—it’s about giving the brain, the nervous system, and the whole person a chance to recover, integrate and renew. When you slow, you stop the frantic pace and give yourself the space to breathe, to feel, to think.
Understanding how ADHD influences our nervous system
ADHD isn’t just about being easily distracted or hyperactive. At its core, it’s about how the brain manages attention, impulses and arousal. A big piece of this is the so-called “brake system” in the prefrontal cortex — the part of your brain that helps you pause, reflect, plan. For many people with ADHD, this brake system is under-activated or less efficient. lotusbloompsychology.com
Meanwhile, your nervous system toggles between sympathetic arousal (“go mode”) and parasympathetic (“rest mode”). For someone with ADHD, the sympathetic often stays engaged — the brain is zooming — while the parasympathetic (rest, recover) is under-used. One article explains that individuals with ADHD often struggle to regulate this balance, meaning they stay in a state of high alert or reactivity. itsadhdfriendly.com
When you slow down intentionally, you’re giving your nervous system permission to shift gears. You’re activating that parasympathetic mode, enabling resting, healing, integration.
What “slowing down” really means for someone with ADHD
Slowing down doesn’t mean doing less forever or being inactive. It means doing at a pace your brain and body can integrate. It means choosing deliberate pauses, transitions, and rest. It means redefining productivity: not just speed and doing, but depth and completion.
For someone with ADHD, stillness can feel like danger — boredom, restlessness, high anxiety. So slowing down becomes a skill: building tolerance to quiet, to doing less, to pausing before acting. One article puts it like this: “Slowing down is the medicine people with ADHD often need most.” drlauragouge.com
The unexpected healing effects of slowing down
Here’s where the magic happens: when you slow down, healing begins in surprising ways.
Calming the nervous system: Slowing down allows your body to shift from constant ‘go’ to restful ‘restore’. This supports regulation of heart rate, breathing, digestion — all things often dysregulated in ADHD.
Enhancing emotional regulation: With a less frantic pace you become more aware of feelings, triggers, impulses. You gain the space between impulse and action, which is a core ADHD challenge.
Boosting focus and clarity: Paradoxically, by doing less frenetic movement you often gain more mental clarity. One article states that slowing down your pace allows your ADHD brain to process information more effectively, leading to better decision-making. mindsetexplained.com
Better connection to your strengths: ADHD brains are often wired for novelty, creativity, rapid idea-generation. When you slow down, you give space to those strengths instead of constantly chasing the next thing. According to a summary of ADHD strengths: “Our minds connect dots others may overlook.” Verywell Health
Scientific and clinical insights
Recent work emphasises how strengthening the brain’s “brake system” helps individuals with ADHD improve self-regulation and focus. lotusbloompsychology.com And how the altered perception of time in ADHD — sometimes racing ahead, sometimes dragging — impacts not just productivity but identity and well-being. brainzmagazine.com
These insights show that slowing down isn’t just a nice idea — it has real neuroscience behind it.
Personal and practical experiences
Many people with ADHD who practise slowing down report that, initially, it feels unnatural or even scary. But over time it becomes empowering. One resource states:
“This article will explore practical strategies to help people with ADHD slow down … even when it feels challenging.” drlauragouge.com
The shift often looks like: less rushing, less chaos, more calm, clearer decisions, increased satisfaction.
Practical strategies to slow down when you have ADHD
Here are actionable tactics:
Build micro-pauses into your day
At transitions (finish one task → pause 1 minute → start next).
Use a timer: work for 25 minutes, then pause 5 minutes (Pomodoro method) — this helps the ADHD brain create structure.
Create buffer time
Don’t schedule back-to-back meetings or tasks. Add 10–15 minutes between things.
One article advises allowing extra time for transitions instead of abrupt switches. drlauragouge.com
Mindful walking / guided breathing
When you feel the “go” gear engage, step outside for a 5-minute mindful walk. Focus on your feet, your breath, the environment.
Use apps or simple breathing exercises to shift your nervous system.
Environment & sensory support
Reduce distractions: use soft lighting, fewer notifications, calm workspace.
Use transition zones: designate one space for work, another for rest.
Use sensory tools if you’re restless — purposely choosing slower tempo activities helps.
Pause before saying “yes”
ADHD often says “yes” fast; then schedule fills up. Before committing, ask: “Will this allow me to slow, rest, integrate?”
Saying “Let me check my schedule” gives your brain a chance to pause.
Redefine “doing”
Instead of “finish all tasks quickly”, aim for “complete tasks with calm and presence”.
Celebrate small wins: you slowed when you could’ve rushed.
Overcoming common obstacles
Impatience and the need for speed: ADHD brains are wired for quick wins; slowing can feel counter-intuitive. Recognise this is part of the journey.
Fear of idle time: Many with ADHD fear slow moments — they see it as “wasting”. Reframe it as “integrating”.
Societal pressure to hustle: We live in a culture that celebrates speed. But for ADHD, speed isn’t always progress. Slowing down can actually lead to higher-quality outcomes.
When you feel like you “can’t slow down”, pick one of the micro-strategies above and commit for just two minutes. That tiny pause can unlock something big.
Integrating the healing power of slowing down into your ADHD toolkit
Slowing down isn’t a standalone fix — it complements other strategies. For example, you might explore our article on How to Calm Down: 14 Relaxation Techniques for ADHD Brains (internal link) or refer to our Ultimate Guide to ADHD Coping Mechanisms (internal link) for a broader toolkit.
Think of slowing down as a foundation: you build structure, clarity and regulation when you root yourself in that slower, steadier pace. Then you layer in time-management, executive functioning supports, coaching or therapy as needed.
What happens when you commit to slowing down?
Over time, you might notice:
Days feel less frenetic and more balanced.
You catch yourself before reacting impulsively.
Creativity flows, not just in bursts but in steady streams.
You feel less drained and more connected to your goals and values.
You respect your ADHD brain’s rhythm instead of racing against it.
Authors and clinicians note that when ADHD individuals recognise and harness their unique timing and pace, strengths emerge. Verywell Health
Clear next-step CTA
If you’re ready to begin your journey of healing through purposeful slowing:
👉 [Book a call] with one of our ADHD-informed coaches to build your personalised “slow-down strategy”.
Or join our newsletter to receive weekly insights, worksheets and guidance tailored for ADHD brains.
Want a deeper dive? Download our free guide: “5 Steps to Calm Your ADHD Nervous System Through Intentional Slowing”.
FAQs
Q1: Isn’t slowing down the opposite of what ADHD needs?
A: It may feel counter-intuitive, but many ADHD brains are stuck in overdrive. Slowing allows the brain’s “brake system” to engage and reduces impulsive cycles.
Q2: What if I try to slow down and just feel more restless?
A: That’s common. The key is starting very small — a one-minute pause, a slow walk — and gradually building tolerance. Restlessness will ease with practice.
Q3: How much time should I dedicate to slowing down daily?
A: There’s no magic number. Aim for 5–10 minutes to start and one meaningful transition pause. The goal is consistency, not duration.
Q4: Can slowing down replace medication or therapy for ADHD?
A: No. Slowing down is a powerful supplementary strategy, not a replacement for professional medical advice, medication or therapy when needed.
Q5: What if my environment won’t allow much slowing down (busy job, kids, etc.)?
A: You can still integrate micro-pauses: a five-second breath, a transition between tasks, a moment of listening. Even small shifts help.
Q6: Will slowing down make me less productive?
A: Quite the opposite. Slowing helps you focus better, reduce mistakes, engage more fully — so productivity often improves in quality, not just quantity.
Conclusion
Slowing down with ADHD might feel radical, especially in a world that measures speed by output. But the Unexpected Healing Power of Slowing Down with ADHD lies not in doing less, but in doing with more presence, clarity and alignment. When you give your brain and body the room to breathe, you open space for regulation, insight and growth.
If you’re ready to move from being driven by pace to being guided by purpose — take the first step: book a call, join the newsletter, or download the guide. Your ADHD brain isn’t a race to win—it’s a rhythm to honour, and slowing down could be the key to unlocking its real power.
