Have you ever tried to sit down and pray, only to be distracted by a tsunami of thoughts—your to-do list, your phone buzzing, that random memory from 10 years ago—all hitting you at once?
If you have ADHD, you know exactly what I mean.
For years, I longed for a closer walk with God. I tried everything to be consistent in my spiritual practices. I watched seasoned saints pray for what felt like hours and study scripture like it was second nature. Meanwhile, I could barely stay focused for five minutes. I wanted that same kind of intimacy with God, but I couldn’t figure out why it felt so hard for me.
What I didn’t know then was that I had ADHD—and it was impacting how I prayed, read my Bible, and connected with God.
But here’s the beautiful part: even before I had a diagnosis, God was already leading me into a new way of connecting with Him. A way that honored how He made me.
The Pressure to “Pray Right”
As Christian women, many of us feel the pressure to “pray right.” We think we have to set aside long chunks of quiet time with no distractions and no interruptions. We believe that anything less than 30 minutes—or 60 minutes—just isn’t enough.
And if you have ADHD, this pressure can be crushing.
The truth? Five minutes of intentional, grace-filled prayer can change everything.
Let me show you how.
The Morning That Changed Everything
For weeks, I had been waking up at 4 a.m. like clockwork. One morning, I decided, “This will be my time with God.”
I walked into the family room, sat on the couch, and whispered a simple prayer:
“Father, I don’t know what to do or how to proceed, but all I know is that I want a real relationship with You. Help me.”
That was it. No deep theological phrases. No polished words. Just honesty.
I read a few Bible verses, jotted down a couple of thoughts in my journal, and went back to bed. It took five minutes. And yes, part of me felt like it wasn’t “enough.” But I kept showing up.
That one small step sparked a beautiful, growing relationship with God.
Small Steps Matter
The Bible reminds us in Zechariah 4:10 (NLT): “Do not despise these small beginnings, for the Lord rejoices to see the work begin…”
Five minutes might feel small to you, but God sees your heart. He delights in the moment you decide to come close to Him—distractions, overwhelm, and all.
And here’s the good news: You don’t have to pray perfectly to pray powerfully.
In Romans 8:26 (NLT), we’re told: “And the Holy Spirit helps us in our weakness. For example, we don’t know what God wants us to pray for. But the Holy Spirit prays for us with groanings that cannot be expressed in words.”
Even when we don’t have the words… even when we’re tired or distracted… the Holy Spirit steps in.
God Isn’t Asking for Perfection—Just Presence
One of my favorite scriptures is James 4:8 (NLT): “Come close to God, and God will come close to you.”
God isn’t measuring the minutes. He’s inviting you into a relationship. And with ADHD, that relationship might look different—but it’s no less valuable, powerful, or real.
Whether it’s five minutes in the morning, a prayer whispered while folding laundry, or a quick journal entry before bed—it counts.
Five minutes of focused, intentional connection is better than an hour filled with guilt, shame, and pressure.
What Helped Me Stay Consistent
Over time, my five minutes turned into ten… then fifteen… and sometimes even thirty. But not because I forced it—because I allowed myself to grow into it with grace.
Here’s what helped me:
- I stopped striving for perfection.
- I used short, written prayers when I felt overwhelmed.
- I journaled when I couldn’t speak out loud.
- I picked up where I left off without guilt.
- I gave myself permission to pray “imperfectly.”
And most importantly? I just kept showing up.
Like 1 Thessalonians 5:17 (NLT) says: “Never stop praying.” Not “pray perfectly.” Not “pray for an hour.” Just—never stop.
Want Help Starting Your Own 5-Minute Prayer Routine?
If you’re ready to build consistency in your prayer life without pressure or perfection, I’ve created something just for you:
👉🏾The ADHD-Friendly Prayer Routine: A 5-Minute Daily Guide for Staying Consistent
It’s simple, doable, and completely free. You’ll get:
- A step-by-step, ADHD-friendly 5-minute prayer routine
- Simple tools to help you stay focused and present
- Encouragement that reminds you: it’s not about perfection—it’s about showing up
Because your prayer life doesn’t have to be long to be life-changing.
You’re not alone, sis. You’re not lazy. You’re not spiritually broken. You’re just wired differently—and God knew that when He made you. And He still wants to meet with you.
Start with five minutes. That’s all it takes to begin something beautiful.
Let’s Chat!
- 💬 What does your current prayer routine look like—and where do you struggle most with consistency?
- 🙏🏾 Have you ever tried a 5-minute prayer practice? If so, what happened? If not, what’s holding you back?
- ✨ What would it mean for you to have a prayer life that works with your ADHD instead of against it?
Share your thoughts and experiences in the comments below! Let’s build a safe and strong community of support. I look forward to hearing from you!
Looking for encouragement, support, and real conversations with other faith-filled women navigating life with ADHD? Come join us in my free online Facebook community, The ADHD Faith Connection—we’d love to have you!