Forget what you've been told about sitting cross-legged for twenty minutes and trying for a "blank mind." That sentence alone was dreamed up by someone whose brain has only 17 tabs open at once, ghost of yotei how long can you meditate.
The ADHD brain thrives on dopamine and novelty, and a stream of sensory information — so the opposite of those things (quiet, silence, repetition) when demanded of us, would in most people cause them to feel like something's wrong with them — like everyone else would — but also feel like an immense failure. Which, again, does not ever 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 drift off 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 pick up too much speed,and you can bring 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 greater mental focus than someone who just sat quietly for twenty minutes on the floor —totally unaware of everything.
Motion works greatly; meditative walking, dancing, even walking laps around the room; or anything physical at all while attempting meditation... Whatever works! Attempt pacing the house or the room with something to hold or touch and just pay attention to your breathing when it isn't a good situation at all,if anyone in the world were to observe your behavior! Believe it or not... "clean the kitchen" meditation (the tap on, hands in motion and mind in its body) is often times how the most present, intelligent minds actually find bliss with meditation instead of a picture-perfect, straight-out-of-a-yoga-magazine, meditative bliss pose.
Sound can be another lifesaver where complete quiet becomes almost unbearable in an ADHD brain. Put on your favorite guided meditations, binaural beats, or even just a ticking clock in your room and your brain will do the rest by locking onto whatever thing it is listening to!
Placement of this meditation session throughout the day matters too... If you have prescription medication that you take during the day then this is often times a much better time than early morning, when your brain is far from switched on.