ADHD Study Tips For Learning With Attention-Deficit/Hyperactivity Disorder
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. New 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.
What is attention-deficit/hyperactivity disorder (ADHD)?
ADHD is a relatively common neurodevelopmental disorder. Symptoms typically first appear in childhood and tend to persist into adulthood. They’re thought to be caused by a combination of genetics, differences in brain chemistry or structure, and environmental factors.
Common symptoms of ADHD
According to the Diagnostic and Statistical Manual of Mental Disorders (DSM), there are three primary types or presentations of ADHD. These are:
Primarily inattentive, which can manifest as trouble paying attention, forgetfulness, and distractibility
Primarily hyperactive/impulsive, which can manifest as restlessness, fidgeting, trouble waiting one’s turn, difficulty with emotional regulation, and acting without considering the consequences
A combined type, which may involve both types of symptoms
How ADHD can cause challenges related to studying and learning
Symptoms of ADHD may make it hard for people of all ages to study efficiently. For example, research suggests that college students with an ADHD brain 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 due to their mental health
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 and learning strategies recommended by the ADAA
The Attention Deficit Disorder Association (ADDA) recommends a few tips to help students study and promote academic performance. Since each individual may experience different symptoms with varying severity, ADDA suggests identifying the areas that need the most help.
Each person may study differently and face unique challenges related to learning. 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.
- Making a to-do list
- Using a timer that is not a mobile phone
- Setting the timer for 15 to 25 minutes to focus on one task (e.g., work on an assignment, review notes, etc.)
- Marking off one "pomodoro" or item on the to-do list each time the timer goes off
- Setting the timer for five minutes to take a break
- Setting the timer for another 15 to 25 minutes, and then taking another break
- Taking a longer break after four "pomodoros" (15- to 25-minute study sessions)
Use active learning techniques if you have attention-deficit/hyperactivity disorder
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 retrieval practice that can help you 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 ADHD 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 in ways that promote learning for you
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 to promote productivity and health
Creating a schedule with time slots for different subjects and assignments can help you optimize your time. Having a structured, reliable routine could also help you manage ADHD symptoms and promote overall mental health in general, especially when it includes designated time for things like exercising, getting enough sleep, and eating balanced meals.
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.
Treatment options for attention-deficit/hyperactivity disorder (ADHD)
Seeking treatment is often recommended for those experiencing symptoms of ADHD. The first line of treatment is usually some form of talk therapy. A qualified therapist can help a person explore their feelings related to their diagnosis, cultivate skills for emotional regulation and communication, and address any co-occurring conditions like depression or anxiety.
In some cases, medication may also be recommended in conjunction with therapy. Positive lifestyle changes, such as eating nutrient-dense foods as much as possible and getting regular exercise, may also be helpful.
Convenient mental health therapy options with BetterHelp
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 option.
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 ADHD
A growing body of research suggests that online therapy can often be as effective as in-person therapy, including for ADHD symptoms. For example, new research in the form of 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.
Takeaway
How do students with ADHD study best?
Students study in many ways, and students with ADHD may study differently from mainstream methods due in part to variations in their brain chemistry. The study methods that work for one individual may not work for another, so some trial and error is usually required. That said, many students with ADHD find that approaches like using the Pomodoro technique, keeping an organized and distraction-free study space, and using noise-canceling headphones help them focus on their studies.
Do mental health conditions like ADHD make it hard to study efficiently?
Brain sciences show that the brains of people with ADHD function differently, with differences in the prefrontal cortex that have to do with executive functioning and impulse control. ADHD can sometimes make it harder to study, since those with this form of neurodivergence often have trouble focusing. Meeting with a coach or therapist may help you find methods of studying that work best for you.
How can you focus when you have ADHD?
One helpful technique for focusing when you have ADHD is to break study time into smaller chunks and then take frequent breaks when smaller tasks are complete. Another technique is to play white noise to reduce distraction from sounds in the environment while you read or study review notes. Body doubling is one strategy that some people with ADHD use. It involves having another person nearby while they study. The other person provides accountability and positive social pressure to make sure that the time studying is spent wisely. Using a daily planner so that you know what your due dates are and you’re not leaving assignments to the last minute is another strategy to help you focus.
What skills help ADHD?
Organizational skills that can help you complete important tasks are very important for people with ADHD. Other skills not related to ADHD, such as mindfulness meditation or physical exercise, can also help with managing ADHD symptoms.
How can you memorize things with ADHD?
Things like using visual aids, taking notes, and using mnemonic devices, chunking information, and mind mapping can all help you with memorization, whether you have ADHD or not.
What subjects are hardest for people with ADHD?
While it depends on the person and their interests and capacities, in general, reading, writing and math—subjects that involve rote memorization and retrieval practice—are most difficult for people with ADHD.
Can someone with ADHD be good at math?
Yes, although ADHD presents some challenges with learning, with the right support, it is entirely possible for a person with ADHD to be good at math.
Can someone with ADHD do well academically?
Yes, people with ADHD can do well academically. While people with ADHD have short-term memory challenges, they don’t typically have challenges with long term memory. They have challenges with focus and organization, but if they set realistic goals and use strategies throughout the study process, they can do well in school.
How do I motivate myself to study if I have ADHD?
Maintaining motivation to study can feel overwhelming for a person with ADHD, but there are ways to stay focused and feel motivated. Breaking studying into chunks and using organization tools can help studying feel more manageable and thereby motivate you. You can also ask other students if you can study with them, using the “body doubling” technique for accountability. You can also seek support from an ADHD coach. And if your ADHD is severely affecting your academic performance or if it’s affecting your mental health, it’s important to make an appointment with adult or adolescent psychiatry, or to contact your primary care provider.
What are the positives of students with ADHD?
Students with ADHD have many positive attributes in the classroom. They are often social and enjoy being involved in class discussions. They also tend to be creative thinkers and have unique approaches to problem solving. And when they are really engaged in a learning task, they have the ability to hyperfocus.
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