The Calm Kid Toolkit

We all hear about how powerful mindfulness can be for adults (especially if you live on the West Coast!)—it helps us calm down, regulate our emotions, and feel more centered. Mindfulness is all about being present in the moment, paying attention to what’s happening right now without letting your mind spiral into a hundred different directions. And no, it doesn’t mean you need to sit cross-legged in a cloud of incense or chant while holding crystals (unless that’s your thing, of course!). Think of it more as giving your brain a mini-vacation from the chaos—whether focusing on your breath, savoring a cup of coffee, or simply noticing the colors on your morning walk.

It’s a simple practice to help you slow down and be more aware. But what about kids, especially those with ADHD and Anxiety? Can mindfulness work for them, too? Absolutely! But it’s important to approach it in a way that fits your child’s unique needs and personality. Kids with ADHD and Anxiety are more prone to feeling overwhelmed, and getting them to try mindfulness can be tricky. However, when you tailor it to their interests and struggles, it can be an incredible tool to help them regulate their emotions, manage anxiety, and find moments of calm.

Why Mindfulness?

Kids with ADHD and Anxiety often struggle with emotional regulation, which can lead to impulsive behavior, heightened stress, and a sense of overwhelm. Mindfulness helps them slow down, become more aware of their thoughts and feelings, and reconnect with the present moment. However, children—especially those with ADHD—can find it hard to sit still for long, so forcing a formal meditation practice could likely backfire.

Mindfulness practices for kids should be easy, fun, and integrated into daily life. Practicing is important and needs to be done during calm moments because, just like any skill, it gets stronger with repetition. When a child is calm, their brain is more open to learning new techniques, like focusing on their breath or tuning into their senses. By building mindfulness into their daily routine, they create mental “muscle memory” for those moments when they’re feeling upset or overwhelmed. It’s like practicing how to swim before jumping in the deep end—you want to know how to do it before going over your head!

When kids practice coping skills regularly, they can access these calming tools more quickly in stressful situations, helping them regulate emotions and avoid meltdowns. By encouraging them to pay attention to their inner and outer worlds, you can help your child find calm in a natural and enjoyable way.

Here are 6 ways you can introduce mindfulness to your child, with examples of how it might show up and how you can help in the moment.

1. Go on Slow Walks

   
   

   Children with ADHD or anxiety often feel pressured to hurry through activities or move quickly from one task to another. Slow down with them and use walks as an opportunity to practice mindfulness through observation and curiosity. Notice the changing leaves or the birds and squirrels running around.

   
   

   Example of a Child with Anxiety:

   Your child might be anxious about an upcoming test and unable to stop thinking about it. On a walk, rather than rushing to get home or on to homework, slow down and soak it in. What does the sun feel like? What do they see? My kids loved to play with Rolli Polli's. The goal is to bring them into the present and out of the spiral of anxious thoughts and worries.

   
   

   How to Help:

   Frame walks as time to explore. Encourage your child to observe the small details around them—whether it’s the colors of the leaves, the feeling of the wind, or the way the light reflects on the ground. This helps them tap into mindfulness without sitting still or meditating, and it can be a relaxing experience for both of you.

   
   

2. Sensory Play

For kids with ADHD or anxiety, their minds are often racing with thoughts, which can make them feel scattered or overwhelmed. One of the fastest ways to help them tune into the present is by focusing on their senses. This is especially helpful for kids with anxiety, who often get stuck in worry loops.

Example of a Child with ADHD:

Your child might be bouncing from one thought to the next or feeling fidgety during homework time. Instead of asking them to “focus” or “calm down,” ask, “What can you hear right now?” Listen with them to nearby and distant sounds. Doing this together helps ground them without asking them to sit still for long periods.

How to Help:

Take a few minutes throughout the day to encourage your child to tune into what they can hear, see, or feel. This sensory focus helps them slow down and be more present in the moment, and it’s something you can do together, whether you’re in the car, on a walk, or sitting at the kitchen table. Make it a game—ask them to identify the closest sound, the farthest sound, or even the quietest sound they can hear.

3. Blowing Bubbles

Blowing bubbles may seem like just a fun activity, but it’s actually a great mindfulness tool, especially for younger children with ADHD or anxiety. Blowing bubbles naturally encourages deep, slow breathing and focus, which helps kids relax.

Example of a Child with ADHD:

Your child may be restless and unable to settle down for an activity. Handing them a bottle of bubbles can be an easy way to help them slow down. As they focus on blowing bubbles, they’ll start breathing more deeply without even realizing it, calming their body and mind.

How to Help:

Bring out the bubbles and encourage your child to take slow, deep breaths to blow the biggest bubbles they can. Watch the bubbles float away, and take a moment together to see how long they last before they pop. You can also do “bubble breathing” without actual bubbles—ask your child to imagine blowing a giant bubble and focus on breathing deeply to make it grow. This fun visual exercise helps children practice mindful breathing in an engaging way.

4. Stuffed Animal Breathing

Bedtime is often a tough time for kids with ADHD or anxiety. Their minds may still be racing from the day’s events, and it can be difficult for them to wind down. One simple way to introduce mindfulness at bedtime is through a calming teddy bear breathing exercise.

Example of a Child with ADHD:

My daughter found it hard to settle down at night or sleep alone. She loves her stuffies, though, and they help her feel safe. So, instead of trying to talk her into being still or calming down, we used her favorite little elephant and had her breathe with her.

How to Help:

In the beginning, we would lie down with her, and she would take Ellie, and I would use a little bunny named Butter. We each placed an animal on our bellies and breathed deeply and slowly, watching the teddy bear rise and fall as our bellies moved. The focus on breathing, combined with the visual of the teddy bear, helped kids slow their thoughts and get ready for sleep. Plus, it’s a simple, non-intimidating way to introduce mindfulness into their nighttime routine.

It's Not Just For Kids

5. Color Breathing

If your child is a little too old for bubbles (is anyone really?!) or for stuffed animals but could use a breathing practice, have them try this. Imagine a little ball of their favorite color inside your belly. Take a big breath in and imagine the ball getting bigger and bigger. Everything around you is your favorite color. It feels calm and warm. Release your breath out and repeat while you are surrounded by a cloud of your favorite color

6. Get a Guide

People with ADHD and anxiety often have trouble focusing on one thing for long periods. That’s why guided mindfulness practices can be a great way to help them engage without feeling bored or frustrated. So if your child is anxious about a school presentation or test, try a guided meditation. The app Calm has easy and short meditations. And you can even pull up a photo and sound and stare at that fora few minutes. There is nothing like the sound and view of a rainforest to help calm your nerves. As they get used to meditating, they can extend them to 2,5,10 minutes, and more!

Kids of any age, especially those with ADHD or anxiety, can be resistant to trying new things, especially if they feel like they’re being told to do it. Here are a few tips to make mindfulness more inviting for them:

1. Model It Yourself: Kids are more likely to embrace mindfulness if they see you practicing it, too. Don’t just tell them to breathe deeply—do it with them.

2. Make It Fun: Keep mindfulness light and engaging. Turn it into a game or an adventure rather than a chore.

3. Don’t Force It: If your child is upset, it’s not the time to introduce mindfulness. Wait for calm moments and practice together when things are going well.

4. Start Small: Begin with short practices—just a minute or two at a time. Over time, you can gradually increase the length of the practice as your child gets more comfortable with it.

Mindfulness won’t magically eliminate anxiety or ADHD symptoms, but it can be a powerful tool in helping your child manage their emotions and feel more in control. By practicing mindfulness together, you’ll not only help your child build emotional regulation skills, but you’ll also create more moments of calm and connection in your day.

Need More Support?

Check out my Parent Support Circle Membership, where we dive into more strategies to help you confidently support your child through their ADHD or Anxiety journey. You’re not in this alone—we’re here to help!