5 Study Tips for Individuals With ADHD
If you are a student with ADHD, you might be struggling to stay on top of your assignments because you find it so difficult to focus. Maybe you’re having trouble keeping up with your college coursework. Perhaps you’re trying to earn a professional certification at work that would allow you to advance in your career. Even if you’re interested in the subject you’re studying, you find yourself giving in to constant distractions, missing deadlines, and falling behind your classmates.
Many people with ADHD find it hard to study. But by creating a study plan that accounts for your symptoms, you can thrive as a student with ADHD. Here are a few tips to help you stay focused while studying.
1. Create a Structured Schedule
Sitting down at a desk and telling yourself that you’ll study for an hour likely won’t be a viable study schedule for someone with ADHD. Instead, use a planner to determine exactly what you need to study and how much time you’ll allocate to each task.
For instance, imagine you have an exam coming up for a history class. Break down the specific time periods or events you need to review, figure out how much time you have available for your study session, and define blocks of time that will be dedicated to each topic. Choose the date and location for your study session as well. That way you can prepare your space and manage your time that day accordingly.
2. Test Out Different Study Strategies
Studying doesn’t have to mean reading the same information over and over again and hoping the details magically stick in your mind! Instead, try using more engaging study methods. For instance, you can create flashcards to quiz yourself, experiment with explaining topics to someone as though you’re a teacher, or draw mind maps to connect ideas.
3. Establish a Distraction-Free Space
When you have ADHD, you know just how easy it is to get distracted, start daydreaming, or drop a task on a whim and switch to doing something else. Before you start studying, make sure to put away anything that might be distracting. For example, place your phone in another room. Consider printing out any materials you’ll need rather than using your laptop to review information.
What if studying in complete silence actually makes it harder for you to stay on task? Try putting on a white noise machine or listening to instrumental music.
4. Find a Study Buddy
Lots of people with ADHD find that it’s easier to focus on a task when someone else is with them working on the same activity. This is known as “body doubling.” Basically, you might benefit from asking a friend to be your study buddy! Try to coordinate your study sessions with a friend in the same class as you. Alternatively, consider studying alongside a friend in a different class who also has an exam to prepare for.
5. Take Scheduled Breaks and Reward Yourself
You are a human being, not a machine. Therefore, you’ll need to take breaks during your study sessions. For instance, you can break up your session according to the Pomodoro method. You’ll work for 25 minutes and take a 5-minute break, which represents one “Pomodoro” session. After four Pomodoro sessions, you can take a longer break for 15 to 20 minutes. You might also want to try getting up and stretching during each break, or rewarding yourself with a piece of candy.
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Do you suspect that ADHD is making it hard for you to concentrate at work or in school? Working with a therapist can help. Connect with us to book your first session for ADHD therapy.