When you are living with ADHD it can be challenging to stay focused and on track with your studies. However, there are a number of tips and strategies that you can use to help manage your symptoms and improve your productivity and academic performance.
ADHD presents itself differently from one person to another, so it is important to find the techniques that work best for you. Experiment, talk to a professional, and find what works best for you.
Make a study plan.
Breaking down your work into smaller tasks can help you to stay focused and avoid feeling overwhelmed. Create a list of what you need to do and when you plan to do it.
Use schedules and calendars.
With ADHD it’s especially important to have a daily routine and use task management systems to stay on track. Planning ahead can also be helpful in reducing stress and anxiety.
Use a paper planner or an app, but the act of writing things down will help you to remember time commitments better and get them out of your head.
Create an organized study space.
For some people with ADHD, a cluttered environment can be overwhelming and make it difficult to focus. Taking the time to declutter and organize your space can help you to feel more in control and improve your ability to focus.
Utilize bins and baskets to hide clutter. Set a timer for 10-15 minutes before you study to do a quick tidy. When the timer goes off get to work.
Take breaks.
Speaking of timers. Set a timer while you’re studying. Reward study periods with a timed break. Get up and move around for a couple of minutes every 20-30 minutes. Take a lap around the block or do some jumping jacks. Just make sure your break doesn’t turn into an hour-long procrastination session.
It’s important to take breaks when you study. For some people with ADHD, sitting still for long periods of time is difficult.
Get plenty of sleep.
Getting enough sleep is critical for concentration, focus, and memory. People with ADHD often have trouble sleeping, so it’s important to make sure you’re doing everything you can to get a good night’s sleep. Try a nightly routine. Settle down without a screen; make a cup of herbal tea or read a book. Establishing a routine will help your mind and body know it’s time to wind down.
Set a regular study schedule.
Setting a regular study schedule can help you make the most of your time. Find a time that works for you, whether it’s in the morning, evening, or somewhere in between, and stick to it as much as possible.
Eliminate distractions.
Eliminating distractions is key to maintaining focus while studying. If you’re easily distracted by your surroundings, try studying in a quiet place like the library or your room. If you find yourself getting distracted by thoughts, try focusing on your breath and counting to 10.
Turn off your phone or remove it from your site. Play focus music like classical or instrumental. There are many tools that will help you stay on task when using the web, such as the Chrome Extension “Stay on Task” or “Momentum”. Anything that will help you stay on task.
Set manageable goals.
Another important strategy for managing ADHD symptoms is breaking down your tasks into smaller, more manageable goals. This can help reduce feelings of overwhelm.
Read out loud.
When you are having difficulty understanding or retaining information, reading it out loud can be helpful. This technique can also help you focus and pay attention for longer periods of time.
Use mnemonic devices.
Mnemonic devices can be a useful tool for those with ADHD. These memory aids can help you better remember information by associating it with a keyword, phrase, or image.
Find a study buddy.
It can be helpful to find a study buddy who can keep you accountable and on track. Choose someone who is reliable and supportive, and make sure to communicate your needs and expecations.
It can even be helpful to have a supportive person with who you can talk about school. Explaining your course material refreshes it in your mind, makes it applicable, and gives you a different way to think about the material. It will also let you know what parts you understand and which parts need review.
Use study aids.
There are a variety of study aids available that can be helpful for those with ADHD. These include old fashion flashcards, apps, and websites that can help you organize your thoughts, focus on key concepts and remember information more effectively.
Finally, don’t forget to take care of yourself. It’s important to have balance, eat healthy meals and exercise regularly when you’re trying to manage ADHD. With these tips in mind, we hope you ace your next test.
