Forget what you've been told about sitting crossed legged for twenty minutes and aiming for a "blank mind." That sentence alone was written by someone whose brain has only 17 tabs open at once, can you meditate while walking.
The ADHD brain runs on dopamine and novelty, and a stream of sensory information — so the opposite of those things (stillness, silence, repetition) when requested of us, would in most people cause them to feel like something's wrong with them — like everyone else would — but also feel like a massive letdown. Which, again, does never really come from willpower, it comes from using it the wrong way. Two minutes is the target.
Do not try for ten.
Commit to just two minutes; which, in the first 30 seconds of which, you are going to wander away in some kind of dramatic way anyway; so with all due respect — the less runway you have when it first takes off, the less time it has to get away from you,and you can pull it back! Success is simply circling back,and this is your entire rep. When doing the rep for 50 occasions throughout two minutes —you would most certainly generate more focus muscle than someone who just quietly sat for twenty minutes on the floor —totally disconnected from any thought.
Motion works greatly; walking meditation, free-form dancing, even pacing your floor or the house; or anything physical at all while working on mindfulness... Any of it counts! Consider pacing the house or the room with a fidget object and just pay attention to your breathing when it would not be a good situation at all,if anyone in the world were to witness your behavior! Surprisingly enough... "tidy up the kitchen" meditation (water running, hands busy and mind in its body) is more often than not how the most present and intelligent minds genuinely find calm with meditation instead of a perfectly poised, straight-out-of-a-yoga-magazine, meditative bliss pose.
Audio can be another rescue where true silence becomes nearly intolerable in an ADHD brain. Play your favorite guided meditations, ambient soundscapes, or even just the tick of a clock in your room and your brain will take care of the rest by latching onto whatever thing it is listening to!
The timing behind this meditation session within your daily schedule matters too... If you have prescription medication that you take at some point daily then this is typically a much better time than right when you wake up, when your brain is nowhere near ready.