How to Study With ADHD: 13 Tips & Techniques to Try

What Is ADHD?

Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental condition that can result in executive dysfunction, poor impulse control, and difficulty sustaining attention. ADHD may present as primarily inattentive, primarily hyperactive/impulsive, or combined ADHD.¹ 

The types of ADHD include:

• Inattentive ADHD: With inattentive ADHD, individuals struggle with paying attention to detail and task completion. These difficulties can make studying with ADHD particularly challenging.
• Hyperactive-impulsive ADHD: In ADHD hyperactive-impulsive type, people may feel restless and unable to sit still.(FN1) They may frequently fidget in their chairs or pace around the room. Studying requires individuals to remain seated and attentive, meaning this type of ADHD can cause problems.
• Combined ADHD: Those with combined ADHD exhibit symptoms from both inattentive and hyperactive-impulsive ADHD.

Do Certain Study Methods for ADHD Work Best?

Traditional study techniques may not be effective for those with ADHD. Reading and ADHD can feel like trying to navigate a complicated maze. For example, some may feel overwhelmed sitting at a desk for hours. Instead, individuals with ADHD may benefit from breaking tasks into smaller, more manageable bits. Others may find incorporating physical activity into their study routines helpful.

People can rest assured knowing personalized study techniques for ADHD exist to help them stay focused and on track. Learning can be both practical and fun. You can feel empowered to work toward your goals with the right tools.

Does Cramming Work For People With ADHD?

Cramming with ADHD is not effective as individuals rush the study process. This study technique also increases stress levels because people feel overwhelmed by the abundance of information they must retain within a short period.

Instead, studies show dividing work into manageable parts reduces anxiety and enhances focus. Being proactive by preparing study materials is one step to push forward productivity.² You can also feel a sense of accomplishment when you can see the rewards of your efforts.

13 Tips for How to Study With ADHD

When learning how to study with ADHD, experimenting with techniques is important. For example, highlighting key points, reading out loud, and creating diagrams can be effective study tips. These techniques engage your senses and make learning more effective and interactive. Additionally, creating an environment that supports focus is essential.

Some tips for studying with ADHD include:

1. Give Yourself Plenty Of Time

Time management is crucial when learning with ADHD. Some people with ADHD benefit from setting time aside specifically for studying, ensuring they leave room for breaks. Structured schedules reduce stress and provide a clear plan, while buffer times allow space for unexpected interruptions.

Over time, you can more easily engage with the subject because you have enough time to get comfortable studying. You also reduce pressure and set the stage for some truly productive learning experiences.

2. Interact With The Material

Engaging your senses while studying can significantly enhance focus. Using vibrant colors to highlight essential concepts, reading out loud, and making notes in the margins create an interactive learning experience. This multisensory technique helps you retain and process information differently. Let your senses connect you to the material.

Below are tips for engaging with material when studying with ADHD:

• Highlight key vocabulary or concepts in bright colors
• Take a pen or pencil and underline each word as you go
• Read each question or formula out loud
• Write comments in the margins of your notes
• Teach others
• Use flashcards

3. Set Up Reminders

Forgetfulness is common for those with ADHD, but strategic reminders are your friends. Use the technology you already have to set alarms to remind you about scheduled study times. Sticky notes can be tangible reminders when visible throughout your home or daily routine. Keeping a physical to-do list is another way to stay on track.³

Additionally, a “study buddy” can hold you accountable when exploring studying strategies for ADHD. This person is a physical reminder of your goals and productivity levels. All these techniques act as gentle wake-up calls, ensuring you stay focused and achieve success.

Below are ways to set reminders when studying with ADHD:

• Set an alarm on your phone: Create a specific alarm for interrupted study time to tell you when to start working.
• Use a lot of sticky notes: Put sticky notes around the house or on your study material to remind you of specific content
• Set up an accountability study buddy: Consider asking a friend to join you as you study. You can encourage and hold each other accountable.

4. Practice Organizational Skills

Another study tip for ADHD is using organization tools. Folders become your best friends, helping organize your materials per study area. A daily planner is your command center for tracking assignments and deadlines. Starting fresh notes daily when studying helps you stay focused, ensuring your study sessions remain structured and less overwhelming.⁴

Studying in a disorganized space can be difficult for those with ADHD. You may not know where to start if you cannot see the beginning or end of the material. In utilizing organizational skills, you know which folder to grab or where to pick up next.

Tips for organizing your study area include:

• Use folders: Sometimes, color-coded folders help shift your attention to a specific subject.
• Keep a daily planner: Tracking what you have completed ensures you understand how much you have left to cover.
• Start notes on a new page every day: Every day offers new opportunities to learn and relearn. When studying with ADHD, prioritize starting a separate page for notes each session.
• Put away finished projects: You gain a sense of satisfaction when you can see how much progress you have made. Set aside completed progress so you can track and assess your goals.
• Pick up your area at the end of the day: Having a clear space will keep you focused.

5. Create a Daily Routine

Creating a steady routine transforms chaos into calm. Executive dysfunction contributes to ADHD behaviors like hyperactivity, poor time management, and disorganization.⁵ Structured days combat these challenges, making decision-making smoother. By carving out dedicated study time within your daily rhythm, studying becomes as natural as breathing. Additionally, routines can help prevent ADHD paralysis when studying with ADHD. Incorporating daily sessions provides predictability and control.

6. Use Noise to Your Advantage

Using background noise is a surprising study tip for those with ADHD. Noise can be your friend, whether the calming hum of white noise or enjoyable music. For some, noises in their environment drown out distractions, paving the way for productivity. Find your ideal sounds that foster attention and focus.

For some, their favorite artists provide comfort, not distraction. Others perform better with white/brown noise for ADHD. In these cases, consider using online videos that play sustained white noise. Focus comes from self-awareness about what works for your unique needs and situation.

7. Avoid Procrastination

Procrastination occurs when you delay work to the last minute. Executive dysfunction hampers task initiation and creates a barrier to organized thinking. Consequently, you may postpone significant assignments, increasing stress and decreasing productivity.

Below are tips for avoiding procrastination when studying with ADHD:

• Divide big assignments into chunks: Breaking tasks into smaller, manageable pieces is crucial. Doing so helps reduce overwhelm, empowering you to start and finish tasks.
• Gather all your materials ahead of time: Being prepared is essential to preventing delay and procrastination. Having necessary resources readily available eliminates excuses and fosters uninterrupted work.
• Follow through on missed work: Addressing missed work will prevent things from piling up and creating unnecessary headaches.

8. Treat Yourself

When determining how to study with ADHD, remember to indulge in simple pleasures. For instance, call a friend, spend quality time with your pet, or watch a funny video. Reward yourself for your efforts. Treating ourselves goes hand in hand with self-care.

These rewards are powerful motivators, making your accomplishments sweeter and strengthening your focus. Like positive reinforcement, you have something to look forward to the next time you complete a task.

Examples of rewards to keep you motivated when studying with ADHD include:

• Calling or texting a friend
• Playing with your pet
• Scrolling through your social media of choice
• Watching a funny video
• Watching an episode of your favorite show
• Taking a walk outside
• Eating a snack

9. Review Your Notes Before Bed

Before drifting into bed, take a moment to revisit your studying material. Your resting brain has time to process this information, allowing for deeper and boosted retention. Ensure you get enough rest for your body to consolidate information.

10. Incorporate Exercise

Regular physical activity sharpens your focus and enhances concentration. By incorporating exercise into your routine, you maintain mental clarity when studying. With this approach, you nurture your body and mind. Movement can also keep your energy balanced and improve school performance.⁶ Even a short exercise break can help!

11. Pay Attention to Smells

Introduce a specific aroma consistently during your study sessions. Over time, this scent becomes connected with your learning experience.⁷ Smells can bring a sense of grounding and mindfulness to the studying experiences.

12. Take Breaks

Your brain needs rest to function at its best. Take short breaks or a brief nap. These moments of downtime prevent ADHD burnout and maintain energy levels and mental acuity. This study method for ADHD offers your brain time to regroup and recharge. Productive study sessions are born from balanced, well-rested minds.

13. Slowly Sip A Sugary Drink

Sugary beverages provide quick fuel to your brain. Slowly sipping fruit juice, soda, or other sweetened drinks enhances cognitive functions, sharpening your focus and mental clarity during study sessions. These are short fixes that provide additional energy.

When To Get Professional Support

Consider seeking professional support if your ADHD symptoms hinder academic progress or daily functioning. Online therapist directories or online therapy platforms offer accessible and specialized ADHD-affirming therapy options. Consultation with an online psychiatrist can provide valuable guidance, including medication management, if necessary.

When learning to study with ADHD, experiment with different methods and tools. The best way to study with ADHD is individualized, meaning what works for one person may not work for you. Finding a neurodiversity-affirming therapist can ensure you feel supported as you explore these techniques and set healthy goals.