Pratyahara: Sensory Withdrawal Practice

Pratyahara, the fifth limb of Patanjali's eight-fold path, teaches systematic withdrawal of the senses from external objects. For those with ADHD, the nervous system is already hyperresponsive to stimuli—sounds, movements, lights create constant distraction. Pratyahara offers a deliberate counter-practice: closing eyes, focusing inward, and gradually training attention away from chaotic external input. This is not avoidance but skillful redirection. By practicing sensory withdrawal for even five minutes daily, ADHD minds can experience the relief of a quieter internal landscape. This foundation makes sustained focus possible afterward. Patanjali understood that attention cannot be forced outward; it must first be mastered inward. For ADHD, this means building a sanctuary of internal calm before engaging with demanding external tasks.