ADHD Study Tips

Many people have difficulty focusing, paying close attention to details, and remembering what they have just read. These are areas that tend to present even greater challenges to those with attention-deficit/hyperactivity disorder (ADHD), often requiring creative study strategies to promote learning while addressing areas that present barriers to academic success. Research suggests that effective study habits can positively impact school performance, as well as confidence and self-esteem.

Whether you are living with adult ADHD (previously referred to as attention deficit disorder) or are helping a child or adolescent with the disorder study more effectively, you can optimize study sessions by using the Pomodoro technique, using active learning strategies, and organizing your study space. If ADHD symptoms are impacting your daily life, consider reaching out to a therapist online or in person for personalized guidance and support.

Are ADHD symptoms impacting your academic success?

Learn to manage them with online therapy

How ADHD can cause challenges related to studying

College students with ADHD may struggle with concentration, planning, and completing assignments, as well as managing time effectively. Lack of planning may also lead to procrastination, which may prompt anxiety regarding test performance. 

ADHD students complete less homework

A study that looked at middle school students indicated that those with ADHD usually turned in around 12% fewer homework assignments than their peers. This could indicate a need for intervention strategies. 

ADHD study tips recommended by the ADAA

The Attention Deficit Disorder Association (ADDA) recommends a few tips to promote academic performance. Since each individual may experience different symptoms with varying severity, ADDA suggests identifying the areas that need the most help.

For example, one person may have a hard time focusing due to a lack of interest in the subject matter or the repetitive presentation of facts or information. Another person may struggle with procrastination and time management, while another may grapple with poor memory. Read on for more study tips that may be useful for those with ADHD.

Try the Pomodoro technique, one of the most effective ADHD study tips

This technique may induce focus by using blocks of time to concentrate on tasks. By breaking down time units into increments and taking breaks, a study session might become more focused and manageable. 

Use active learning techniques

ADDA often stresses the importance of applying multiple learning methods when studying. Since those with ADHD tend to respond to stimulation, active learning tools may make an otherwise lackluster study session more dynamic and interesting.

Below are several active learning tips:

• Employ flashcards to gain a deeper understanding of the topic and retain information by answering questions written on the card and checking the back for the answer.
• Use visual cues and organizers to set reminders, schedules, due dates, and goals. Color-coding folders may also help by separating and organizing subjects. 
• Use a mind-mapping technique as a tool to make connections between ideas and topics in a visual way. Someone using this technique could read the material and then draw a "map" of connecting ideas based on what they learned. This technique is thought to help the brain process information in a more organized way. 
• Try the Feynman technique, which typically involves explaining what you have just read in simple terms. This may ensure that information has been accurately grasped. 
• Use spaced repetition to review information in shorter intervals of time instead of cramming during one session. Reviewing information repeatedly in shorter sessions can be associated with long-term learning.
• Get better sleep by using weighted blankets, undergoing behavioral therapy, and embracing "morning light therapy." Light therapy can be as simple as opening the blinds or going outside in the morning. 
• Exercise to promote learning. Research indicates that exercise can reduce ADHD symptoms, improve attention, and promote executive function. 

Engage with study materials

Research suggests that people with ADHD may have lower levels of dopamine, which can interfere with motivation. Engaging with study materials may help you stay motivated and focused on the topic at hand. One study technique to try may be to highlight key vocabulary terms in bright colors to remember the most important points of a lesson or topic. 

Reading and answering questions out loud can also make the topic more engaging and aid retention. 

Address forgetfulness

Many people with ADHD have difficulty with planning and organizing, which may stem from reduced memory for future-oriented intentions (prospective memory). For example, despite their best intentions, someone with ADHD might forget they must write an essay. 

Setting reminders for tasks that must be completed may help you remember them. Reminders may involve placing sticky notes on the bathroom mirror, fridge, or computer. Another tool could be setting alarms with prompts, such as "Finish essay." 

Organize your study space

Clutter can interfere with the ability to focus on the study materials at hand. Organizing your study space may help you keep track of assignments, manage tasks, and clear away possible distractions. 

Organization tools can take the form of:

• Using folders that are labeled for each subject
• Starting notes on a new page each day
• Putting completed assignments and tasks in their own folders and separating them from incomplete or future assignments
• Putting everything you need in your backpack the night before school
• Designating a space specifically for studying

Aim for a regular routine 

Creating a schedule with time slots for different subjects and assignments can help you optimize your time. 

Learn what time of day works best for you

Another tool may be to learn what time of day you feel most alert and focused. If you observe that you learn best in the early morning, you may choose to tackle demanding tasks earlier in the day. However, if you find that you're more of a night owl, studying in the evening might be a good option. 

Are ADHD symptoms impacting your academic success?

Learn to manage them with online therapy

Managing attention-deficit/hyperactivity disorder (ADHD)

Learning to navigate ADHD symptoms while trying to study can be challenging. If you believe you could use the support of a mental health professional, online therapy may be a convenient and accessible option. 

Convenient therapy options with BetterHelp

A platform like BetterHelp can connect you with a licensed therapist by phone, videoconference, or online chat. You can attend sessions from any location with an internet connection and schedule appointments that fit into your existing routine.

The effectiveness of online therapy for those with attention-deficit/hyperactivity disorder (ADHD)

A meta-analysis and systematic review that evaluated online interventions for ADHD indicated that online therapy could effectively address attention deficit, potentially helping individuals improve their study skills.