Throw out what you've been told about parking yourself cross-legged for twenty minutes and attempting for a "blank mind." That sentence alone was designed by someone whose brain has only a handful of tabs open at once, https://www.themindfulcounselor.me/blog/meditation-myths.
The ADHD brain thrives on dopamine and novelty and and a stream of sensory information — so the opposite of those things (calm, quiet, repetition) when demanded of us, would in most people cause them to feel inadequate — like everyone else would — but also feel like a total failure. Which, again, does not 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 spectacular way anyway; so with all due respect — the less runway you have when it first bolts, the less time it has to get away from you —and you can bring it back! Success is simply circling back —and this is your entire rep. Doing the rep for 50 occasions throughout two minutes,you would most certainly generate a stronger attention muscle than someone who just quietly sat for twenty minutes on the floor,totally unaware of everything.
Motion works greatly; walking meditation, moving to music, even wandering the house; or literally any physical activity while attempting meditation... Whatever works! Consider pacing the house or the room with something to hold or touch and just tune into your breath when it would not be a good situation at all,if anyone in the world were to watch your behavior! Whether you buy it or not... "do the dishes" meditation (water running, hands occupied and mind in its body) is more often than not how the most present and intelligent minds truly find peace with meditation instead of a picture-perfect, yoga-poster like, meditative bliss pose.
Sound can be another rescue where true silence becomes nearly intolerable in an ADHD brain. Put on your favorite guided meditations, background tones, or even just the tick of a clock in your room and your brain will handle the rest by fixating on whatever thing it's listening to!
The timing behind this meditation session within your daily schedule matters too... If you have prescription medication that you take throughout the day then this is frequently a much better time than right when you wake up — when your brain is not exactly ready at all.