This is video number three in my ADHD series. In the previous video, I spoke about the nervous system and how it relates to ADHD. Today, I want to continue from there and talk about feelings and emotions — specifically how learning to process emotions in the present moment can help reduce distraction and improve focus.
If we are unable to process what we feel in the present moment, our attention is constantly pulled away. We may believe we are present, but if our mind is busy, distracted, or running old patterns in the background, we are often not truly here. This makes it difficult to focus, engage, and make deliberate choices — all challenges commonly associated with ADHD.
My name is Arne Pedersen, and I work with mindfulness-based counselling and hypnotherapy. This video is part of an ongoing ADHD series, which is also available here on my website.
Why the Present Moment Matters
Our point of power in life is always in the present moment. We cannot make purposeful changes or conscious decisions if we are not present. When we are distracted, our subconscious patterns tend to run our behaviours automatically. This can show up as impulsivity, difficulty focusing, or constantly jumping from one thing to another.
Being present with what you feel helps bring your attention back into your body. This reduces mental distraction and improves your ability to focus. When you are grounded in your physical sensations, your attention naturally stabilizes.
Practicing Presence Through the Body
A helpful practice is to sit every day in a safe, quiet place where you will not be disturbed. This might be at home, in a park, or somewhere peaceful outdoors. Begin by focusing on your breathing and gently turning your attention inward.
Notice physical sensations in your body:
•The feeling of air moving in through your nose and down into your lungs
•Your chest and rib cage expanding and contracting
•Your feet on the ground
•Small movements in your shoulders, hands, and fingers
Your mind will wander — often repeatedly. This is normal. Each time you notice you’ve been pulled away, simply return your attention to your breath or body. Every return is practice. Over time, this builds the ability to notice distraction and gently come back.
If you feel that meditation is difficult or that you “can’t do it,” this practice is especially helpful. It strengthens the muscles of focus, presence, and awareness.
Learning to Be With Feelings and Emotions
Feelings and emotions can be challenging when we are not used to being with them. Sitting at the same time each day, you may notice that every session feels different. Some days will feel calm. Other days may feel restless, emotional, or uncomfortable. Thoughts like “this is pointless” or “I don’t have time for this” may arise.
Rather than pushing these experiences away, the practice is to notice them and breathe through them. Over time, you become familiar with a wider range of emotional states. This builds emotional capacity and reduces the urge to escape or distract yourself when discomfort arises.
As this capacity grows, it becomes easier to stay present in everyday situations — at work, in conversations, or when completing tasks. You begin to notice distraction sooner and naturally return to what you are doing.
ADHD as a Coping Mechanism
ADHD can often function as a coping mechanism — a way of avoiding emotions or sensations that feel overwhelming or difficult to process. When it no longer feels dangerous to be with what you feel, the need for distraction decreases.
By practicing presence, you are developing:
•Focus
•Emotional regulation
•Discipline
•The ability to stay engaged
• Strengthening the feeling of Safety
These qualities directly support the challenges associated with ADHD, such as difficulty concentrating, multitasking without finishing, and scattered attention.
Helpful Pointers for Emotional Overload
•Notice when distraction is being used to avoid discomfort rather than rest
•Practice staying with mild discomfort instead of immediately shifting focus
•Let your body guide you back into the present moment through sensation
•Allow emotions to rise and fall without needing to fix or suppress them
•Build consistency by practicing at the same time each day
•Let being distracted away into thoughts be ok, and gently guide attention back when you notice
Your Point of Power
Your ability to create change, solve problems, and speak your truth exists only in the present moment. Without presence, it is difficult to understand what is really happening or what you need.
By learning to stay with your emotions and sensations, you strengthen your ability to focus, engage, and move forward with clarity.
Explore the full ADHD series to better understand focus, emotional regulation, and how mindfulness supports lasting change.
Continue Your Supportive Journey
To explore this approach further, you can access my free self-help mindfulness series, which offers structured tools to support focus, emotional regulation, and presence in daily life:
Free Self-Help Mindfulness Series
http://hypnotherapyvictoria.com/free-self-help-mindfulness-series/
You may also find these core service pages helpful:
Counselling Victoria
http://hypnotherapyvictoria.com/counselling-victoria/
Hypnotherapy Victoria
http://hypnotherapyvictoria.com/hypnotherapy-victoria/
These resources are designed to support lasting change through mindfulness-based counselling and hypnotherapy, working with both emotional patterns and the nervous system.
