Ditch what you've been told about sitting cross-legged for twenty minutes and trying for a "blank mind." That sentence alone was designed by someone whose brain has only a handful of tabs open at once, https://themindfulcounselor.me/blog/meditation-myths.
The ADHD brain runs on dopamine, novelty, and a stream of sensory information — so the opposite of those things (stillness, hush, repetition) when asked of us, would in most people cause them to feel not good enough — like everyone else would — but also feel like a total failure. Which, again, does never really come from willpower — it comes from a mismatched approach. Two minutes is the target.
Do not try for ten.
Genuinely aim for two minutes instead; which, in the first 30 seconds of which, you are going to lose it in some kind of dramatic way anyway; so with all due respect, the less runway you have when it first bolts, 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 a stronger attention muscle than someone who just remained still for twenty minutes on the floor —totally disconnected from any thought.
Movement works wonders; a walking practice, dancing, even pacing your floor or the house; or literally any physical activity while working on mindfulness... Any of it counts! Consider pacing the house or the room with something tactile and just focus on your breath when it wouldn't be a good situation at all,if anyone in the world were to witness your behavior! Surprisingly enough... "clean the kitchen" meditation (the tap on, hands in motion and mind in its body) is more often than not how the most present and intelligent minds truly find peace with meditation instead of a perfectly poised, yoga-poster like, meditative bliss pose.
Noise can be another savior where complete quiet becomes almost unbearable in an ADHD brain. Put on your favorite meditation recordings, binaural beats, or even just the tick of a clock in your room and your brain will do the rest by latching onto whatever thing it is listening to!
Timing of 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 not exactly ready at all.