How to Study with ADHD
People with Attention Deficit and Hyperactivity Disorder (ADHD) often struggle with symptoms like inattention, difficulty with multi-tasking, procrastination, lack of motivation and poor memory. This can make studying and working a big challenge! Below are my top study techniques for those suffering from these symptoms of ADHD:
Set up: It’s essential to make sure your study environment is clutter-free and quiet! There should not be distractions around your study space. Noise cancelling headphones or calm, “study” music can be helpful.
To-do list: Make a detailed and realistic to-do list use this as your guiding compass throughout your study day.
Pomodoro Method: This is a pretty popular one, and for a good reason. If you haven’t heard of this study technique, it involves studying in dedicated 25 minute time blocks, followed by 5 minute breaks. These times are merely suggestions and I think it’s best to do what works best for you- for example if you find yourself taking a while to focus then maybe 30 minute study chunks, or if you’re getting distracted after studying for 15 minutes then stick with that. Adjust your break times accordingly, keeping in mind the break should be very short. Timers should be set for each block. During the breaks, move away from your study spot and take a complete break from your work. I don’t suggest scrolling on your phone either, as you want to give your eyes a break. This study method can be helpful for studying in short but effective periods of time without burning yourself out. This is also helpful for those who can easily get hyperfixated on things and easily lose track of time.
Make it stick: Re-reading the same sentence or paragraph over and over is not going to help you remember it better. People with ADHD need to be creative, often stimulating their senses, in order to make information stick. I suggest getting up and walking while reading out loud or re-teaching the material to someone else (or pretending to) in simpler language. Using colored pens/ highlighters and making flashcards can be effective. Mind mapping is another technique where you create a “map” of the information you’ve retained from memory, drawing your own connections between what you’ve written down.
Purposeful fidgeting: If you have symptoms of hyperactivity, where you have restlessness or it’s just hard to sit still I suggest having a fidget toy or stress ball in one of your hands or munching on a healthy snack, sipping from a drink or chewing gum.
Body doubling: Having someone “doubling” your study periods and breaks can be helpful for motivation and keeping you accountable. Your “body double” does not necessarily need to be studying the same material as you do and could even be a parent.
“Parking Lot”: When you have random thoughts pop into your head that have nothing to do with the task at hand, write it down or “park it” on a piece of paper. Revisit this paper after your task is completed.
