5 tips on how to study with adhd

Do you often spend more time studying than your classmates, but your grades don’t reflect your hard work? Do you feel like you have to put in extra effort and time just to keep up in class? 

Everybody’s experience of neurodivergence is unique, but many students with ADHD find it tough to maintain focus, meet deadlines, and remember details. This can impact their learning and affect their grades. It can even lead to stress, self-doubt, and lowered aspirations. But it doesn’t have to be this way. 

Having ADHD doesn’t mean you’re less smart or academically capable. People with ADHD get advanced degrees and enjoy successful careers. ADHDers have achieved excellence in countless fields. 

The key is to discover the strategies and support systems that will help you reach your goals. There are many study techniques out there that can help cut out distractions, boost motivation, and improve your ability to remember and recall information.

By adopting these 5 tips on how to study with ADHD, you can study smarter, longer, and more efficiently – and smash those academic goals!

When it comes to study, order is better than chaos. Use these simple techniques to bring structure to your study time and boost your productivity.

Create your study space:

• Choose a spot: Try to study in the same place each time, whether it's a desk in your room, a quiet corner in the library, or a study nook at home. Having a consistent study space will help cement your habit, getting you into learning mode each time you sit down to work.

• Cut out distractions: A TV nearby, the noisy street outside, friends stopping by every five minutes: distractions can be fun, but they make it much harder to focus. Even physical clutter can impact your concentration. Make sure your study space is free from distractions. If you have to work in a loud place, try using noise-canceling headphones to shut things out.

• Get comfortable: If you’re sitting awkwardly then you’ll want to move every few minutes, making it harder to focus. Kit out your study space with a comfy chair and decent-sized desk or work surface. Make sure they’re at the right height to encourage good posture, so you can dive into those long study sessions without hurting your back.

Get organized:

• Declutter regularly: You might not notice at first, but a cluttered study space can lead to a crowded mind. Make sure to keep yours tidy. Clean up regularly, and try to organize your study materials so that everything’s where you need it.

• Use organizers: All that boring stationery is actually pretty handy! Use folders, drawer dividers, and desk organizers to keep all your books and papers handy. Nothing kills a study session like spending 10 minutes looking for one worksheet.

• Prepare ahead: It might be tempting to jump right in, but preparation time can make your study go smoother. Before starting a session, gather all materials you'll need, like textbooks, notes, highlighters – and a water bottle to keep hydrated.

When you’re trapped in a big study task it can feel never-ending. You might get tempted to check social media or stare out the window. Use these simple time management techniques to break tasks down into manageable chunks. You’ll be amazed at how your study session will zip past.

Use the Pomodoro Technique

• Set a timer: We all need a break sooner or later. The trick is to balance timed breaks with productive working time. In the Pomodoro Technique, use a timer to break your work into 25-minute intervals (called Pomodoros), with 5-minute rest sessions in between. This will help you maintain focus without feeling overwhelmed.

• Track your progress: Use a notebook or app to track the number of Pomodoros you’ve completed. This will give you a sense of achievement – and a better feel for how long each task takes.

• Adjust the intervals: If 25 minutes feels too long, don’t stress! Start with shorter intervals like 15 minutes, and gradually increase as your focus improves.

Set timers

• Choose your timer: Time your session in a way that suits you. The digital timer on your phone or computer will do fine. If you want a break from your devices, try a visual timer like an hourglass.

• Task-specific timers: Study involves juggling different tasks that require different levels of effort and concentration. Set specific timers for each task to stay on track. You might assign 15 minutes for reading a chapter, then 10 minutes for note-taking.

• Reminders and alarms: It’s easy to lose track of things when you’re studying. Use alarms to signal the start and end of study sessions and breaks. If you can stick to a schedule, your study will go much smoother.

It’s easy to feel overwhelmed by study, particularly when you’re working towards a big exam or academic milestone. Use these tricks to break even the largest tasks into manageable chunks, so you can keep moving forward without losing confidence.

Chunk your tasks

• Identify the main tasks: Chunking means breaking down a large task (like writing a paper) into smaller steps (such as researching, outlining, drafting, and editing). Start your project by writing down these steps. You might be surprised by how much more manageable it will feel.

• Prioritize the steps: Once you have your steps, decide which order they should go in. Consider how important they are for your study, and bear in mind any deadlines. You might be tempted to jump ahead to easier but less urgent steps. Try to stick to the plan!

• Set mini-goals: Set yourself small, achievable goals to make your study sessions go smoothly. For example, aim to read and summarize one chapter instead of trying to finish a whole book. If you aim too high, you’ll get demoralized when you don’t hit your target.

Use checklists

• Write detailed checklists: Make lists of your study tasks and check them off as you go. Be as precise as you can. “Study history” feels more vague and overwhelming than "review Chapter 3 notes," "create flashcards," and "practice quiz."

• Track progress visually: Use a whiteboard or an app to track your progress and check off completed tasks. As well as reminding you of the tasks you haven’t got to yet, this will show you what you’ve already achieved. It’s important to congratulate yourself for a job well done.

• Use a reward system: Keep motivated by treating yourself after completing a certain number of tasks on your checklist. Take a nice walk, read a relaxing book, or eat your favorite snack. Enjoy the sense of achievement – then back to it!

Even the best students can’t study non-stop. We all need breaks to refresh our bodies and minds. Use these techniques to build downtime into your study without losing momentum.

Take scheduled breaks

• Active Breaks: Sitting still for hours isn’t kind on the body. Use break time to move around, do light exercise, or stretch. This will re-energize and refocus your mind – and keep your back happy, too.

• Eat snacks and keep hydrated: Study rarely goes well when you’re hungry or dehydrated. Use breaks to drink water and eat snacks that keep your energy levels up. Fruit or nuts are better than fast food!

• Try mindfulness: Study time can be stressful. Try a quick mindfulness or meditation session to relax and let go of tension. You’ll come back to your work full of fresh ideas.

Explore active learning

• Walk while you read: Have you ever tried combining learning with physical activity? It works better than you might think! Next time you go for a run, take an informative audiobook with you.

• Get hands-on: We all have different learning styles, and passively absorbing information is rarely the best way. Get your synapses firing with hands-on learning techniques like building models, drawing diagrams, or using flashcards.

• Try interactive learning: Interaction can turn study from a chore into a fun game. Try educational games and apps, or interactive methods such as teaching someone else or participating in study groups.

You don’t need to study alone! There are countless tools designed to help you get the best out of your study time. Find the right study aids and your sessions will go much smoother.

Try apps and tools

• Take notes and manage your study: Note-taking and project management apps allow you to keep track of your projects and quickly find information. The best thing? You can do it all without piles of paper or messy file systems.

• Learn with specialized apps: Specialized study apps allow you to upload flashcards, practice quizzes, and more. Some cover a specific subject, while others are for general learning. The perfect one is out there for you.

• Boost focus with the power of sound: Endel uses science-backed sound therapy to boost concentration and improve your learning. A study showed that listening to Endel can enhance your focus by as much as 7x. Just tune into Endel’s Focus soundscape and feel the distractions fade away.

Use visual aids

• Color code your materials: Pick a color for each topic or project, and tag all the relevant notes and textbooks with that color. Being able to keep track of your materials will make study much easier.

• Create mind maps: Sometimes it’s hard to make sense of your thoughts. Try using mind maps to visually organize and connect ideas, making them easier to remember.

• Use flashcards and diagrams: Images often speak to us more strongly than words on a page. Use flashcards for quick review sessions, and draw diagrams to help you understand and memorize complex information.

Sometimes study feels like the opposite of healthy living: all that time sitting indoors! But a healthy body is key to keeping your mind sharp and refreshed. If you want to be your best when you study, keep these techniques in mind.

• Exercise regularly: Physical activity can improve focus, reduce stress ( hyperlink to relax page), and boost overall well-being. Try to exercise every few days. It might feel like time out from your study, but your learning sessions will go quicker as a result.

• Eat a balanced diet: Junk food saps your brainpower! Try to eat well, focusing on food that supports brain health such as fruits, vegetables, whole grains, and lean proteins.

• Clean up your sleep hygiene: Those all-night study sessions might not be such a great idea. Brain function drops sharply when you’re tired. Establish a regular sleep routine, ensuring you get 7-9 hours of quality sleep each night.

When it comes to getting more out of study, there are plenty of things you can try by yourself. But you shouldn’t be afraid to ask for help! Professionals and support groups can take a lot of the pain out of studying.

• Try professional help: ADHD coaches, counselors, and therapists have plenty of insights to offer when it comes to studying. Even better, they can personalize their advice to your specific needs and situation. Don’t hesitate to ask!

• Use tutors and study groups: Study doesn’t need to be a solo activity. If you’re struggling with a particular subject or project, a tutor can help you with weak spots. Study groups can boost motivation, offer fresh perspectives, and liven up your study with collaborative learning.

• Explore academic resources: The library is there for a reason! Don’t be shy about exploring the academic resources you have access to. Online forums are also great places for additional support.