Individuals with ADHD face unique challenges in educational settings that often require a personalized approach to support effective studying and learning. ADHD impacts focus, time management, and organizational skills, making typical study techniques less effective. However, with the right tools and strategies, students can achieve academic success and fulfill their educational goals. This post explores various study techniques designed specifically for high school and college students with ADHD to remain focused and productive and cultivate rewarding habits.
Time Management Techniques
Effective time management is one of the biggest hurdles for students with ADHD. These strategies can help you stay on track and make the best use of your time.
Use the Pomodoro Method
The Pomodoro Method is a great way to make studying more manageable and effective by working for 25 minutes and then taking a 5-minute break. This technique reduces procrastination, creates a sense of urgency to complete work, and keeps your mind engaged. Use a timer and stick to the schedule to make the most of this approach.
Set Consistent Reminders
Consistency is key when building a routine, and reminders can make all the difference. Alarm clocks, apps, or timers can prompt you to start or switch tasks, helping you form habits over time.
Take Breaks
Regular breaks are necessary for students with ADHD for preventing fatigue and feeling overwhelmed. Use this time to move, stretch, or engage in a short, enjoyable activity so you can return to your work refreshed and focused.
Organization Techniques
Staying organized is another key to succeeding in school, especially when you’re managing ADHD symptoms. If you build simple systems that work for you, you’ll find it easier to keep track of assignments and alleviate stress.
Set Realistic Goals
One way to effectively organize large assignments or projects is to break big task down into smaller, achievable steps. Start by determining what’s most urgent and how long it could take based on your strength in the subject. Set realistic goals of what can be completed in a specific time frame and structure your study session to accomplish each step in a timely manner.
Track Progress and Completed Tasks
Tracking what you’ve accomplished using a planner, calendar, or app keeps you organized and boosts your confidence. Seeing your completed tasks and upcoming deadlines visually can be a great motivator.
Designate Time To Tidy Your Workspace
Additionally, designate time at the beginning and end of your study session to tidy your space to create an environment that supports productivity and concentration. However, don’t use cleaning as an excuse to procrastinate on studying or completing homework.
Comprehension Techniques
The ultimate goal of studying for an exam or assignment is to comprehend the material. When you tailor study methods to align with how your brain works, it becomes much easier to absorb information.
Match Tasks to Brain Power
Energy levels and the ability to concentrate tend to fluctuate throughout the day. Use your peak focus times for more mentally demanding tasks, such as problem-solving or reviewing dense materials. Reserve simpler tasks for when your energy dips, such as organizing notes or reviewing flashcards.
Engage with the Material
Active engagement beyond simply taking in the material can make studying far more effective. Try reading aloud, annotating texts, or summarizing key points in your own words. Although this takes some additional time and effort, you will likely absorb the information to a greater degree.
Practice Multiple Study Methods
The effectiveness of study methods can vary by person. If you’re some with ADHD that struggles with understanding and memorizing concepts, experiment with new study methods or switch between a few that you find engaging. People with ADHD thrive on variety, so mix up your methods to keep your brain engaged while reinforcing learning.
Focus Techniques
For people with ADHD, maintaining focus can feel like an uphill battle. Here are some practical ways to improve your concentration during study sessions.
Study with Other Students
Studying with one or more other students is an effective way to engage in a productivity strategy for ADHD known as body doubling. In other words, having others nearby studying or working on their own can create a sense of accountability and motivation. Make sure you and your chosen peers remain on-topic, even if you are working on completely different assignments.
Remove Distractions
For those with ADHD, external stimuli in a studying environment can be particularly counterproductive to material comprehension. Set yourself up for success by limiting distractions, such as electronics, noisy environments, and multitasking. This might mean turning off notifications, using earplugs, or studying in a quiet room.
Incorporate Sensory Experiences
For many students, adding sensory input can increase focus. Try squeezing a stress ball, chewing gum, or listening to white noise while studying. Experiment to find what works best for you and consider incorporating these tools consistently.
Other Techniques To Boost Academic Performance
Aside from study-specific strategies, there are several small changes you can make in your studying approaches to improve your overall performance and academic confidence.
- Practice self-compassion: People with ADHD can struggle with self-esteem from a lack of personalized support, which can impact motivation. Show self-compassion even when you make mistakes or become distracted.
- Reward yourself: Set a reward system for hitting small milestones, such as taking a coffee break or catching up on your favorite TV show after completing a study session.
- Talk to your instructor: Keep an open line of communication with your teachers or professors. They want to see you succeed and may offer extensions, alternate assignments, or advice tailored to your needs.
- Seek accommodations: If you’re eligible, academic accommodations can ease the pressures associated with ADHD. Consider discussing options with your school’s counselor, advisor, or office for accessibility.
Empower Your Learning Journey
Studying with ADHD requires patience, preparation, and a willingness to try new methods. We have outlined four main types of study techniques that target different areas of executive dysfunction for students to feel empowered in school and achieve their academic goals more effectively.
If you are looking for individualized ADHD support to improve academic performance, Envision Mindcare offers ADHD treatment for teens and young adults. Personalized care can help unlock your potential and make the challenges of ADHD far more manageable. Book an initial consultation for an ADHD assessment and receive research-based, cutting-edge treatment.