11 Study Tips for People with ADHD
Individuals who have ADHD may encounter difficulties when it comes to completing homework, assignments, and preparing for exams.
However, there are strategies available that can facilitate the learning process, offering relief to both children and adults affected by attention deficit hyperactivity disorder. If you or your child is struggling with ADHD, approaching studying may seem overwhelming at first.
Regardless of your academic level or age, there are effective study techniques and skills that can benefit individuals with ADHD.
Consistently utilizing these methods can cultivate positive habits that result in better academic performance and reduced stress levels.
Before presenting our top 10 study tips, it’s important to note that taking breaks is a crucial aspect of studying, particularly for those with ADHD.
Studies have indicated that individuals with ADHD who experience a greater number of sleep issues may have difficulty with memory retention.
It is advisable to prioritize getting sufficient rest every night, particularly before significant exams, in order to enhance academic performance. By implementing the following tips, individuals with ADHD may not have to rely on last-minute cramming sessions to succeed academically. The following techniques can be helpful in addressing challenges commonly faced by students with ADHD.
- Do a body check
According to Kit Savage, an ADHD coach and tutor, beginning with a body check is her usual practice. She also suggests that having a designated study space, such as a bedroom or kitchen table, is not necessary.
Instead, the study environment should be comfortable and provide a sense of security.
Savage recommends performing a body scan after settling into your chosen study location. This involves taking inventory of bodily needs such as hunger, thirst, and the need to use the restroom. She asserts that ensuring these needs are met is crucial to achieving optimal studying conditions.
In order to study effectively, it is essential that the body is well-nourished and in a state of comfort.
- Do a mind check
The next step is to do a check-in on your mental state. This involves assessing your emotions and addressing any strong feelings you may be experiencing.
It’s important to write down your emotions or talk to someone, like a parent or tutor, to release your thoughts before starting your studying. Don’t try to solve the problem at this time, just focus on getting it out.
Once you’ve expressed your thoughts, you can try a few minutes of relaxation techniques to further release any tension, according to Savage’s recommendation.
- Be honest about what scares you
Whether it’s studying for a test, writing a paper, or completing homework assignments, there’s usually something that feels daunting or overwhelming.
The best way to address this is to voice it out loud. Start by identifying your worst fear, such as being too far behind on a long-term project or failing to understand a particular subject.
Write it down or say it out loud. Acknowledging your fear helps you move past it and get started on the task at hand.
- Get organized
Begin by creating a plan. First, review all the tasks you need to complete and ensure that you have all the necessary materials.
Then, grab a piece of paper and make a chart with three columns. In the first column, list all the tasks you need to complete. In the second column, estimate the amount of time each task will take, allowing extra time in case it takes longer than expected.
Leave the third column empty for now, as it will be used to track the actual amount of time taken for each task. Finally, determine the order in which you will complete the tasks by numbering them.
- Do an easy task first
Savage advises that when facing difficulties initiating a task, it is crucial to attain early success as it can serve as a source of motivation.
To accomplish this, begin by completing a simple project at the start of your study session. This strategy is referred to as “taking the win.”
- Reread your assignments
According to Savage, it’s crucial to understand the assignment’s expectations before starting because you can’t begin until you know what’s required of you.
People with ADHD may have a tendency to jump right into an assignment without fully comprehending what’s expected of them, which can lead to confusion and frustration. Once you understand the expectations, you can plan how to accomplish them. Before starting the assignment, consider making a list of all the criteria you need to meet, such as word count, page count, and number of references required.
You can use this list as a reference while working on the assignment, checking off the criteria as you complete them. This will help you stay on track and ensure that you don’t forget any important components of the assignment.
- Begin as soon as you know about the assignment or test
People with ADHD often have a tendency to procrastinate and leave things until the last minute. However, beginning tasks earlier can significantly reduce stress and enhance academic performance.
Studies have revealed that although last-minute studying may assist in recalling information in the short term, the retention of the information is short-lived.
To retain information in the long term, it’s crucial to study over an extended period of time.
This approach is particularly crucial for subjects like math and science that rely on previously learned knowledge. Kit Savage suggests working backward by identifying the deadline for the test or assignment and allocating time to study each day.
It’s also important to set aside ample time to review everything before the exam or to write and edit your paper.
- Know yourself and what will work best for you
It’s important to understand that people have unique ways of working, and it may require some experimentation to determine what methods are most effective for you. You can keep track of what works and what doesn’t by taking notes.
Here are some questions to consider:
- Are you able to hyperfocus on any activity or does it have to be something that interests you?
- Do you work more effectively if you start studying right after school?
- Do you need a break before you begin studying, perhaps a 30-minute relaxation period?
- Does exercising help you focus?
- Do you study better after dinner or late at night?
- Are you easily distracted by your phone or other electronic devices? If yes, consider removing them while you study.
- Does it help to complete an easy task first to feel good about it, then tackle the task you fear the most?
- Do you study better when you leave it for last?
- What strategies have you used in the past to overcome writer’s block?
- Many individuals struggle with starting to write their essays, but there’s no requirement to write the introduction first, which can be the most challenging part. Some individuals prefer to write the supporting paragraphs before the introduction and conclusion. Thus, it’s beneficial to try different approaches until you find what works best for you. Additionally, starting with freewriting without any expectations might help you overcome writer’s block and produce unexpected ideas.
- Repetition, repetition, repetition
According to Savage, studying is all about performance, and to retain information, repetition is crucial.
People with ADHD may struggle with retention, so it is important to take notes in class, read the chapter multiple times, and review everything repeatedly.
To ensure that you retain the information, Savage suggests following the “three times rule” and reviewing everything at least three times, even if it’s a subject you’re proficient in.
- Request appropriate accommodations
To clarify, “accommodations” refer to any measures or techniques that your school or teachers may use to cater to your needs, like providing extra time or setting you up in a separate room during an exam.
For instance, if you struggle with memorizing math formulas, you can ask your teacher to supply them during the test, according to Savage.
She explains that accommodations are not meant to give you an unfair advantage but to ensure that the playing field is leveled. Savage emphasizes that tests should assess your abilities, not your disabilities. Without these accommodations, your disability might overshadow your performance.
- Reward yourself
After completing a task on your to-do list, keep track of how long it took you and give yourself a reward. According to Savage, immediate rewards such as a short break, dancing, or texting a friend can be effective. However, the reward should only last a few minutes.
For parents of elementary school children with ADHD, it’s recommended to help them study by sitting with them and encouraging good study habits.
Take them through each step and guide them as they learn. As they progress to middle school, give them more independence and let them study on their own. Provide them with a checklist if necessary, but avoid hovering.
Savage recommends that in middle school, parents should avoid sitting with their child during studying as it can lead to a power struggle.
Instead, parents should act as guides and encourage their child to take ownership of their studies. Parents can ask if their child has met with their teacher but should refrain from interfering unless it’s necessary. According to Savage, it’s important for children to learn how to solve their own problems, as this skill will be valuable in college.
Additionally, parents should celebrate their child’s achievements, even small ones like completing an assignment on time, to reinforce positive behavior.
What’s next?
Establishing effective study habits is not just a matter of opening a book and sitting down to read. It involves deliberate preparation and considering your mental and physical state before diving in.
This preparation can take up to 30 minutes, but it’s crucial to set yourself up for success. With proper planning, you can tackle even the toughest material with confidence.
Don’t hesitate, find a comfortable place to study, assess your mind and body, get organized, create a plan, and begin studying!
3 sources
- Roediger HL III, et al. (2018). Remembering what we learn.
ncbi.nlm.nih.gov/pmc/articles/PMC6353106/ - Savage K. (2021). Personal interview.
- Sciberras E, et al. (2015). Association between sleep and working memory in children with ADHD: A cross-sectional study.
sciencedirect.com/science/article/abs/pii/S1389945715008230