I can’t meditate in the way that everyone describes. I have a similar combination of brain traits, so I’ll share what helps me. One small caveat, I also have c-ptsd and my experience is that even my choice for meditation analog isn’t going to be helpful until you’re able to use therapeutic skills to protect yourself (like acknowledgment and redirection).

I have been told this counts as a “ritual” which might give you a keyword to find something for yourself that you’d prefer. But what I do is I make tea or coffee in a methodical and intentional way. Everything from choosing my beans, tea or herbal ingredients to the method of brewing gives me a chance to center myself and work out things that may be troubling me. I use a hand grinder and gooseneck kettle to make pour-over coffee. I harvest my own herbs or put together my own blend for tea and use a blooming pot. It’s very sense-driven but routine, which is important for my ADHD and autism to sit happily together for a few minutes.

Some people go for a run and find that meditative, I can see it because I feel similarly when I go for a hike to collect plant specimens. Really, with ADHD you may find that getting your body senses involved (yes even with primary inattentive) helps your brain loosen up and hit that meditative point. I don’t think I’ve ever had a silent brain, and I think that’s a sticking point for a lot of people when it comes to meditation. You can still have the benefits with a loud brain :)