Because the Shower Runs Cold: ADHD and Mindfulness in Daily Life
Recently when I was in the shower, I went to shave my legs and realized “The water is already cooling off. I missed my shaving window again, dang it!” And just like that, I had to call it. Not because I was done with my shower tasks or because my morning was marching onward but because my neurodivergent brain’s preferred notification system for showering is simply running out of hot water.
Sound familiar? If it does, you might be one of us: the neurodivergent folks who navigate life a little differently. You could be highly sensitive and therefore enthralled with the spectrum of sensations when showering, or maybe you have ADHD and struggle with time blindness which lets you get completely absorbed in whatever task is in front of you. Well depending on the task anyways.
Neurodivergence comes with an entire range of challenges! But here’s the kicker: that same shower—that cold water revelation—also showcases mindfulness in action. Let’s talk about how these two seemingly opposite concepts, ADHD and mindfulness, intersect in daily life.
Time Blindness: The Great “When” Escape
Time blindness is a common feature of ADHD. It’s not just about forgetting to check the clock; it’s about an inability to sense the passage of time. Ten minutes in the shower? Might as well be an hour. Five minutes scrolling on your phone? Suddenly, it’s three hours later and your to-do list is still mocking you from across the room.
For people with ADHD, time is more of a vague suggestion than a hard reality. This is why we often rely on external cues—like running out of hot water—to mark transitions in our day.
Pro Tip:
If you struggle with time blindness, set up external supports: timers, alarms, or apps that help track how long you’ve been in one spot. But don’t forget to leave room for flexibility; rigidity doesn’t always vibe with the ADHD brain.
The Shower as a Mindfulness Microcosm
Ironically, my time-blind shower antics also highlight a different aspect of life with ADHD: the ability to hyperfocus and fully immerse in the present moment. This is where mindfulness enters the chat.
Mindfulness is about being fully present, engaging with the now without judgment or distraction. And while the ADHD brain often struggles with sustained attention, we can absolutely excel at "here and now" when the experience is sensory-rich or emotionally engaging—like the comforting cascade of warm water in the shower.
In those moments, the world fades. There are no tasks, no deadlines, no buzzing notifications—just the sound of water, the feel of steam, and the (sometimes bizarre) trajectory of shower thoughts. This can be a grounding, restorative experience, even if it wasn’t planned that way.
Mindfulness Hack:
ADHD minds often crave stimulation, so mindfulness doesn’t have to mean sitting quietly in a meditation pose. Find ways to integrate mindfulness into activities you already enjoy: dancing, cooking, or yes, showering.
Humor and Self-Compassion: Your Allies
Living with ADHD can be frustrating. It’s easy to beat yourself up over perceived inefficiencies, like forgetting you’ve spent 40 minutes in the shower. But reframing these moments can be a game-changer. What if you saw them not as failures but as opportunities for insight—and even humor? When you laugh at the quirks of your brain, you’re practicing self-compassion. You’re acknowledging that life is a little chaotic, but it’s also colorful and human. Embracing this perspective can reduce stress and help you approach challenges with curiosity rather than criticism.
Final Thoughts: Cold Shower, Warm Insights
So, the next time your shower runs cold, take a moment to reflect. Maybe it’s a sign of your neurodivergence, your ability to be mindful, or a little bit of both. Either way, it’s a moment worth appreciating. Being neurodivergent isn’t about perfectly managing time or tasks; it’s about finding the beauty, humor, and humanity in how your unique brain experiences the world and making that work for you instead of against you.
Now if you’ll excuse me, I need to go set a timer for my next shower.
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About the Author
Sara Walter Shihdanian (she/they) is a Licensed Mental Health Counselor specializing in trauma and gender + transition, providing virtual psychotherapy in Washington state. Her extensive training and unique expertise allows her to support clients who are ready for accelerated and lasting change.