Tips for Studying When You Have ADHD
Studying with attention-deficit hyperactivity disorder (ADHD) can feel like trying to focus on a book while standing in the middle of a loud club. Your brain wants to pay attention to everything except what's in front of you. On some days, your ADHD symptoms will be more or less challenging than others. There's no pattern, and it can feel so unpredictable.
Remember that your brain works differently, not incorrectly. The strategies that work for neurotypical students might not work for you, and that's to be expected. If you're struggling to maintain focus during study sessions, you're not alone. Here are some proven strategies that can help.
Break It Down into Bite-Sized Chunks
Your ADHD brain works better with shorter, more frequent study periods. Instead of planning a three-hour marathon, try 25-30 minute focused sessions with 5-10 minute breaks in between. This approach, often called the Pomodoro Technique, aligns with how ADHD brains naturally function. You'll find it easier to maintain attention when you know there's a built-in break coming soon.
Create a Distraction-Free Environment
Your study space matters more than you might think. Remove potential distractions before you begin. Put your phone in another room, turn off the TV, close unnecessary browser tabs, and clear your desk of everything except what you need for that specific study session.
Consider using noise-canceling headphones or playing white noise if you're easily distracted by sounds. Some people with ADHD actually focus better with gentle background noise, so experiment to find what works for you.
Use Active Learning Techniques
Passive reading rarely works well for ADHD brains. Instead, engage multiple senses and learning styles:
Take handwritten notes while reading
Explain concepts out loud to yourself or a study partner
Create visual aids like mind maps or diagrams
Use flashcards for key information
Teach the material to someone else
When you're actively involved in the learning process, your brain is less likely to wander off to more interesting thoughts.
Leverage Your Natural Energy Patterns
Pay attention to when your brain feels most alert and focused. Are you a morning person who thinks clearly before noon? Or do you hit your stride in the evening? Schedule your most challenging study sessions during your peak energy hours.
Don't fight against your natural rhythms. If you're trying to force yourself to study when your brain feels foggy, you're making the process unnecessarily difficult.
Incorporate Movement
Sitting still for extended periods can be torture when you have ADHD. Give yourself permission to move while studying. Try:
Standing at a high table or counter
Using a stability ball instead of a chair
Taking walking breaks between study sessions
Pacing while reviewing notes
Doing light stretches during breaks
Listen to recorded lectures or audiobooks while exercising
Movement helps regulate your nervous system and can actually improve focus and retention.
Reward Your Progress
Set up a reward system for completing study goals. This doesn't have to be elaborate – it could be as simple as enjoying a favorite snack, watching a short video, or taking a walk outside after finishing a study session. Your ADHD brain craves dopamine, and anticipating a reward can help maintain motivation throughout challenging tasks.
Use Technology Strategically
While technology can be distracting, it can also be your ally. Consider using:
Apps that block distracting websites during study time
Timers to manage study sessions and breaks
Note-taking apps that sync across devices
Audio recordings of your notes for auditory review
The key is being intentional about which tools help versus hinder your focus.
When to Seek Additional Support
If you're implementing these strategies but still struggling significantly with studying and focus, it might be time to explore additional support options. A therapist who specializes in ADHD can help you develop personalized coping strategies and determine if other treatments might be beneficial. Let’s connect and talk soon.