How To Study With ADHD: Tips For College Students

Studying with attention-deficit hyperactivity disorder (ADHD) can be difficult. However, finding strategies designed for support may help you succeed in an academic environment. Some students with ADHD may struggle with focus, organization, and time management. However, different study techniques may improve productivity, like breaking tasks into steps and using reminders.

Different learning tools and approaches may also help students overcome common obstacles. For example, multimodal learning techniques, such as combining reading with listening to recorded notes, may support memory retention. Finding a system that works best for you and staying consistent could be the first steps to improving your focus and daily routine. 

What is attention-deficit hyperactivity disorder (ADHD)?

In adult and adolescent psychiatry, attention-deficit hyperactivity disorder is a neurodevelopmental disorder and form of neurodivergence that affects brain processes related to attention, impulsivity, and hyperactivity. This condition is often diagnosed in childhood but continues into adulthood and is lifelong. There is no cure for ADHD, but symptoms can often be managed with professional support and lifestyle changes. 

What are the core ADHD symptoms?

People with an ADHD brain often have difficulty focusing on tasks and may be easily distracted by unrelated stimuli. They may have trouble organizing activities and remembering routine tasks. Hyperactivity develops as constant fidgeting, an inability to stay seated, and excessive talking. Those with impulsivity problems might interrupt others or make decisions without considering the consequences. While these behaviors can appear in anyone occasionally, they are more intense and common in people with ADHD. 

Symptoms of ADHD can affect academic performance, social interactions, and overall daily life. ADHD can occur alongside other mental health conditions, such as depression and anxiety, which can further complicate daily life. When functioning challenges impact someone’s productivity, they might consider seeking professional support. 

How ADHD symptoms can affect students

ADHD symptoms can affect students' abilities in many areas. Challenges might include poor working memory, inconsistent academic performance, and procrastination, among others.

Poor working memory

Procrastination

Procrastination is a common problem with ADHD. You might put off starting assignments until the last minute, which can be due to becoming overwhelmed by the task or easily distracted by other activities. Procrastination may lead to rushed work and unnecessary stress.

Disorganization

Disorganization can cause problems for students with ADHD. You might lose track of study notes, assignments, or important dates. Disorganized study spaces and schedules may lead to missed deadlines and forgotten tasks.

Inconsistent academic performance

ADHD often leads to different academic results. Some days, you might perform well, while other days, you might struggle. Getting inconsistent grades may be confusing and frustrating for you and your professors. This inconsistency can also make it hard to predict your academic performance. The changes in performance might be due to varying levels of motivation. On good days, you might feel motivated and focused. On challenging days, any task might seem like climbing a mountain. 

Difficulty following instructions

Students with ADHD often struggle to follow instructions, including verbal and written directions. You might miss key steps or misunderstand the requirements of an assignment. This difficulty can come from a lack of focus or a tendency to get distracted during important explanations.

Trouble completing tasks

Finishing tasks may be a hurdle for students with ADHD. You might start one task with enthusiasm but struggle to complete it. You might lose interest, get distracted, or become overwhelmed by different assignments.

Exercises to strengthen working memory

Specific exercises like chunking, visualization, repetition drills, and mind mapping may strengthen your working memory. Each method improves your ability to store and retrieve information efficiently during different tasks.

Chunking

Chunking involves breaking down information into smaller, manageable parts. For example, if you’re trying to remember a phone number, you can split it into sections like "123-456-7890" instead of recalling all ten digits. Consider grouping related concepts together to help them stick in your memory. Some people find chunking particularly useful for subjects that require memorization, like history or biology.

Visualization

Visualization can mean creating mental images to represent the information you want to remember. If you're studying a list of vocabulary words, imagine vivid and humorous images that connect with the meanings. The brain often remembers images better than words alone. You can also use diagrams and charts to visualize complex information, improving recall during tests or projects. 

Repetition drills

Repetition may also strengthen short and long-term memory. Repetition drills involve reviewing information repeatedly until it becomes ingrained. Use flashcards for subjects like vocabulary or key facts, and test yourself frequently. Spacing these drills over days or weeks may support better retention than cramming the night before an exam. Combine repetition drills with other techniques, like chunking, to maximize their effectiveness. 

(H3) Mind mapping

Mind mapping is a visual tool that may help individuals organize information to mimic how the brain works. Start with a central idea and use keywords or images to branch out with related topics. For instance, if you’re studying for a history exam, you can place the main event in the center and branch out with crucial dates, figures, and impacts. Mind mapping may be particularly effective for subjects with complex concepts, such as sociology or literature. These exercises may be practiceal ways to boost working memory, supporting more effective studying and information retention.

Other study strategies for students with ADHD

You may also use other strategies that focus on your strengths and work with your needs. For example, you could try studying with a partner, taking frequent breaks, setting specific goals, and creating a dedicated study space.

Study with a partner

Studying with a partner, tutor, or ADHD coach may make study sessions more interactive. Partners can help each other stay focused and on track. Sharing notes and discussing study materials may also make learning more dynamic. You can receive and provide instant feedback and clarification on complex topics. By explaining concepts to other students, you can reinforce your learning. Try to choose partners or groups who are equally motivated and can help you get the most out of the study session.

Take frequent breaks

Frequent breaks may help you stay focused and productive. The Pomodoro technique, which involves studying for 25 minutes and then taking a five-minute break, may be especially effective. This method may prevent burnout and keep the mind fresh. After four study intervals, a longer break of 15 to 20 minutes can be taken. Study breaks can involve activities that relax the mind, like stretching or taking a short walk. Avoid distracting sounds and environments during breaks, as returning to studying may be more difficult for you.

Set specific goals for each session

Setting clear, specific goals for each study session may help you stay focused and motivated. Instead of vague goals like "study history," set targets such as "review chapters three and four" or "complete practice problems." By setting goals, you can break down tasks into manageable chunks. Use tools like checklists to track progress. Rewarding yourself after achieving goals may offer motivation and make studying less draining.

Create a dedicated study space

A dedicated study space with few distractions can be an optimal learning environment. Try to make this space quiet, free from clutter, and with your study materials within reach. Tools like noise-canceling headphones may reduce distracting sounds. In addition, avoid studying in places associated with relaxation or entertainment, as these places may make maintaining focus more challenging. 

Use graphic organizers

Graphic organizers like mind maps, charts, and diagrams may be helpful tools for organizing information visually. By breaking information into visual chunks, graphic organizers may make processing and recall more efficient. Students with ADHD may benefit from color-coding notes and using symbols to highlight key points. You can use these tools while taking notes or reviewing study materials.

Resources for support for college students with ADHD

Finding adequate support when managing ADHD in college can be difficult. Colleges often offer a range of services that may provide support and guidance, such as the following: 

• On-campus health centers: Some universities have health centers that provide counseling and mental health services. These centers may provide personalized support for students managing ADHD.
• Online therapy platforms: Online therapy platforms can provide convenient access to licensed therapists. Students can access therapy sessions from the comfort of their dorm rooms.
• National mental health organizations: Organizations such as the National Alliance on Mental Illness (NAMI) provide resources and support for students with ADHD. NAMI offers information on managing symptoms, finding local support, and advocacy.
• Student support groups: Some colleges have peer support groups and clubs focused on mental wellness. These groups may offer a sense of community and understanding among students with similar challenges.
• Specialized colleges: Certain colleges, such as Beacon College and Landmark College, focus specifically on students with learning differences. These schools provide tailored programs to help students succeed academically.
• Online resources and tools: Some websites offer tips and strategies for managing ADHD in college. These sites may help students with learning study habits and organizational skills.
• Crisis hotlines: Immediate support is available through various crisis hotlines, such as the 988 Suicide & Crisis Lifeline. This hotline offers support for any student in distress.

Finding resources may help students manage ADHD. Support is available through online platforms, national organizations, or campus services to help students succeed academically and personally.

Finding a therapist 

Finding effective and accessible care can be challenging. Students with ADHD might benefit from using an online therapy platform like BetterHelp for accessibility. By leveraging digital platforms, finding affordable care and connecting with a therapist may be more accessible. Therapists can provide support that fits a student's schedule, potentially making maintaining consistent therapy sessions easier. With online options, students can receive specific types of therapy that help them manage symptoms and improve focus. 

Studies have shown that online therapy may be effective for people with ADHD. Researchers analyzed six studies involving 261 people with ADHD to see if online therapy for ADHD could be effective. They found that online interventions improved attention and social skills, with attention scores improving by an average of 0.73 points and social function scores improving by 0.59 points compared to those on a waiting list.