We would like to thank the University of Newcastle students with ADHD who provided their insights and strategies on studying with ADHD. You will see ideas, strategies and direct quotes throughout this resource from these students.
Students with ADHD contribute diversity and creativity, which is highly valued by universities and employers. At times however ADHD can create challenges for students within the tertiary education environment. This resource will provide information and strategies that can assist you to fully participate in life and in your studies. Please remember that everyone is individual so feel free to trial strategies and adapt them to what suits you best. We encourage you to persist with the strategy over time because multiple attempts can be required to make it part of your routine.
Contents
What is ADHD?
Attention Deficit Hyperactive Disorder is a neuro-developmental condition that can be diagnosed in children and adults. People with ADHD can have difficulty with attention, impulsivity and hyperactivity. In addition, people may struggle with executive functioning and emotional regulation. See the video below for a brief summary:
Video: This video is from the YouTube Channel - How to ADHD. The video gives a brief explanation of how ADHD is diagnosed and the signs and symptoms of ADHD.
How does ADHD affect people?
ADHD affects the way a person thinks, feels and acts. There is a wide variety in how ADHD may impact a person. Differences in a set of mental skills known as “executive functioning” skills can result in difficulties such as making and following a plan, prioritising tasks and managing your time. Getting started on a task that is not interesting can be very challenging as well as sustaining attention and effort. Students often report difficulty with acting on impulses or being distracted by internal or external stimuli. It can also be harder to recall information when needed and hold it in your mind. Some evidence suggests people with ADHD tend to feel emotions more intensely (e.g. frustration, impatience, exuberance) and it can be hard to inhibit your reactions to these emotions.
What can I do?
The Basics
During busier times in the academic year, it can be easy to let go of the basics such as sleep, healthy eating and regular exercise.
Sleep
Many adults with ADHD describe problems falling asleep, staying asleep and waking refreshed.
...I have always had erratic sleep patterns and have trouble falling asleep at night and switching off, usually finding my mind racing...(UON student)
Some research suggests disruption to circadian rhythms (your internal clock) and delays in the release of night-time melatonin (a natural hormone that triggers sleepiness) contribute to sleep problems for those with ADHD. And poor sleep can exacerbate ADHD symptoms. Below we have listed some general tips and strategies for you to trial what works best for you.
Here are some general sleep tips:
- Adults typically require between 7-9 hours of sleep nightly.
- Keep bedtime-wake routines consistent.
- Create a wind-down ritual prior to sleep e.g. limit screens and dim lights an hour prior to sleep, practise yoga, relaxation or mindfulness, read a favourite book.
- Avoid frequent naps during the day. A 40 minute powernap before 3pm is ok.
- Have your bedroom – dark, cool and quiet and reserve bed for sleep and sex.
- Avoid sugar, coffee after lunch and alcohol late at night.
- Control your light exposure - get bright morning light e.g. open curtains, step outside and avoid it late at night.
- Exercise during the day (but allow at least a three hour break prior to sleep).
- If you’re fighting the signs of sleepiness, think about the pros and cons for tomorrow.
Don’t hesitate to reach out for help if sleep is a challenge for you.
This may include talking to your GP about your medication if you take it.
Nutrition
Nutritious food boosts energy, mood and concentration. Food which is good for the brain is likely to be good for ADHD, study and wellbeing. Stay hydrated and consider including high protein, complex carbohydrates and omega-3 fatty acids as part of your diet while limiting sugar and highly processed foods (easier said than done around exam time).
Are there any simple ways to prepare healthy snacks to bring to uni?
Could you set reminders to take a break to eat regularly when focused on study?
If you’re looking for ideas for healthy eating with no money and no time, check out this evidence-based resource developed by Professor Clare Collins and her team, experts in nutrition and dietetics from The University of Newcastle.
Physical Activity
Regular physical activity may reduce restlessness and hyperactivity, and aid focus and motivation by releasing neurotransmitters dopamine and norepinephrine, and by promoting neurogenesis (brain growth). Exercise also relieves stress and improves sleep, mood, and health outcomes.
How could you be active every-day?
What could help and what could hinder? Follow your interests, recruit a buddy, plan for variety, pace yourself, choose a time that works best for you, track your activity and reward yourself.
Have you tried a standing desk, walking while listening to a lecture, a 7-minute work-out app, stretching or yoga during study breaks, joining a team for fun?
Check in with your GP if you’re considering an intensive exercise program.
Organisation, Time Management and Planning
Keeping organised and managing time is one of the most common issues that university students with ADHD struggle with. It can be a challenging task when you are juggling work, study, social life etc. It is important to remember that no one person will have the same system, and what works for someone else may not necessarily work for you. Sometimes it takes a trial and error approach to work out if a system is effective. If you don’t get it right the first time, try again and take note of what gets in the way of consistent use. Consider the following when deciding which method to use:
- Ensure you have access to your method when you need it e.g. carry a notebook, add notes to your phone to add to your list later, take photos, use a digital planner.
- Consider using a paper based planner if you are easily distracted by online stimuli. You can always take a photo of it later for reference.
- Block out time for weekly commitments e.g. sport, work, lecture times, social events.
- Try allocating specific tasks to your weekly timetable instead of chunks of time labelled "study". For example you may have two hours set aside labelled: Read essay question, find three research articles, write introduction.
- Break down tasks into small steps. For example, try breaking down your assignment into 10 steps and estimating how long it will take to complete each one. You can then write down next to it the actual time taken and use this to help estimate time targets in the future.
- Set reminders for important tasks.
- Sometimes it is hard to hold things in your working memory. It can be beneficial to write down tasks, ideas, goals. The idea is to EXTERNALISE WORKING MEMORY. Apps like Microsoft To Do allow you to keep multiple to do lists and categorise them.
- Learn how to prioritise tasks and label tasks according to their urgency and priority. You can use the info-graphic below as an example of how to sort tasks on your To Do List:
Sometimes it is difficult to judge the passage of time and it helps to MAKE TIME VISIBLE. Here are some strategies to do that:
- Calendar either paper based such as the UON Semester Planner and weekly timetable OR electronic Calendar e.g. Google Calendar.
- Diary with day to a page for daily to do lists and important reminders.
- Reminder apps
- Focus Timers - E.g. Pomodoro
- Visual Planner - Tiimo (app)
- Check out UON Counselling Resource: Planning for a good semester.
If perfectionism or procrastination are getting in the way of keeping up with your workload or staying organised, check out the other UON Counselling online resources specific to these common issues.
Our UON Students Suggest...
Make sure to keep a big calendar which (sic) all weeks of the semester can be viewed on so that you always know when assessments are coming and can keep track of how your progress is. I hadn't done it till this sem and it has helped amazingly.
Using reminders in my phone for everything. (eg I use google Keep for my shopping list, daily to do list, reminder to take medication, reminder that I have an appointment tomorrow, when I have a shift, etc etc).
Explore organisation tools that work for you: I use a white board for weekly calendar so I can see the whole week, I use a monthly calendar to see my assessments for the month, I use a diary for my day-to-day study plan, I use a phone app for my general to do list because it’s always accessible and with me.
Keep in contact with good friends to keep you updated with whats happening and so you can get help when you need it.
If you have tried many systems before and they haven't worked, consider bullet journaling. This system allows you to individualise your planner and utilise your creativity. See the video below on how to Bullet Journal.
Video: The video above is from Ryder Carrol the creator of the Bullet Journal. It explains how to start a Bullet Journal and why it is a beneficial method of planning.
Focus and Attention
Sustaining attention
There is always a little bit of our attention that is keeping a watchful eye on surroundings. This “floating attention” keeps us safe, in case there is a threat in the environment. Neurotypical brains can usually filter out incoming information that is not useful for the task at hand. For someone managing ADHD, you are more likely to notice everything (no filter) and as a result, become more easily distracted.
If you need to focus, it can help to give your floating attention a mindless task to keep it occupied, allowing the rest of your working memory and attention to focus on what you are doing. Use a sense that you are not using in your primary task, for example, when you are studying you might listen to music or play a familiar television show in the background. When you are watching a lecture, fidgeting with something in your hands can help keep your attention focused.
Here are some other ways to help sustain attention:
- Consider working somewhere that is separate from where you relax or have fun. You might work in a specific room, have a specific desk or locate yourself in the library.
- Avoid or disable distractions on your phone and computer e.g. use apps or software that disables access for periods of time (see reference list for links to options).
- Notice the urge to stop and do another task e.g. the washing. Write down the task you thought of (instead of going to do it) and come back to it after the period of time you have allocated for study. You may find that the task doesn’t seem so important anymore.
- Set a timer for 30min. When the timer goes off check that you are still on task and you are doing what you intended to do.
- Use the “Body Double Strategy” - having someone in the same room while you study. You can also use the “Study with me” videos on YouTube.
Transitioning and Shifting Attention
For someone who has ADHD, starting and stopping tasks can be difficult. This is due to neurotransmitters in the brain that impact self-control or self-regulation.
Sometimes stopping a task is really difficult. For example, you might engage in an activity on auto-pilot, or you get totally caught up in an activity that really interests you, or maybe you become determined to solve a problem or see a task through to the end. Not stopping a task can be a problem because it means you are continuing to do something, when you should be doing something else.
To help stop doing a task:
- Have a clear plan for your day. This includes deciding exactly what, when and for how long you are going to engage in an activity.
- Set a timer. You might need a couple of notifications. It could help to set a timer for 10 minutes before it’s time to stop so you can prepare to stop. Set another timer for when it is actually time to stop. Choose a visual timer, or one that is not easy to ignore.
- If you are inclined to ignore the timer, when it goes, get up and move. Physical movement or changing your environment can help you transition to a new activity. You might move to a different room, sit in a different chair, work on a different computer.
- Allow a buffer between tasks, give yourself time to take a break and think about the next task.
Sometimes starting the next task is the problem. For example, you don’t know where to begin, don’t have enough information or you are not starting at the beginning. Perhaps the task feels too daunting, you’re not interested or you fear you might fail. You tell yourself you will do it later.
To help start a task:
Tap into its value – why is doing this task important to you? Write this down on a piece of paper and put it in a visible location.
Sometimes we value instant gratification – e.g. the reward of passing the course seems too far away. Can you give yourself a small more immediate reward? e.g. Make yourself a healthy drink or take a walk around the block after completing a section of work. If you like variety and spontaneity, write your ideas for small rewards on separate pieces of paper and place them in a container. On completion of a task, draw out a reward (like a lucky dip) and then go do it.
Prepare to start by asking yourself what you need to start. Do you have the materials you need, are you in an appropriate environment to work?
Regularly use a routine that becomes associated with starting work e.g., make a cup of tea, turn on the same background music, sit at your desk, open your computer.
It might help to set up some accountability. Tell a friend or family member your goal to complete a task. Encourage them to check in with you.
Notice when your mind says unhelpful things about your ability to do the task or tells you to do it later. Step back and see it for what it is – just a thought - and recognise that the thought doesn’t have to control your behaviour. Notice what your mind has to say, but shift your attention back to taking action to start the task.
Study Environment
The place you choose to study can have a significant impact on your engagement, motivation, attention, productivity and even your ability to recall the information learnt during the time you were studying. Each person's ideal study space is different. Often students will be told to limit distractions around them, block out noise, and sit still. This is advised as some people with ADHD experience ‘hyper-sensitivity’ to stimuli within their environment and they need to screen out incoming information to avoid sensory overload.
Although this can be helpful for some students, every person is unique, it is beneficial to consider all the sensations you are experiencing within your chosen study environment. Consider what you can touch, taste, smell, see, hear and what movement you feel. What sensations do you want more of or less of? For example, you may want to decrease sounds around you by closing the door but increase your movement by using a standing desk or yoga ball.
Below are some ways of changing the sensory input in your study environment:
Increasing stimulation:
- Have a crunchy snack
- Listen to music - fast paced e.g. gaming music.
- Study with other people around e.g. Library, Cafe or Study With Me YouTube video
- Use different coloured pens.
- Alternate standing and sitting or sit on an exercise ball.
- Change your study environment when feeling unmotivated e.g. study outside.
- Use a fidget toy.
Decreasing stimulation:
- Book a room in the library.
- Close the door and let people know you can't be distracted.
- Listen to no music or music with a low tempo.
- Be consistent and study in the same place regularly.
- Choose a chair that doesn't swing or move.
- Wear comfortable clothing.
- Avoid fluorescent lighting.
UON Students suggest...
Write notes on paper to minimise distraction
Consistent exercise. Being fitter helps my brain to function so much better.
If you find you can be absorbed by a task or a game and hours disappear then this may be what is referred to as hyperfocus. Take some notes when you noticed what got you absorbed in this activity in the first place. You might be able to trick yourself into applying some of these hooks to tasks that really don't appeal to you. Make it a game and get that highscore or perfect run.
Managing Emotions
Emotions are brief responses that affect our bodies and behaviour. Emotions contribute to a sense of wellbeing and can help us move towards our valued goals. Other times they pull us away from the directions we want to go. It can also be challenging to notice and regulate emotions so you can focus on what’s most important. Trouble regulating your physical arousal, shifting attention and organising behaviour can increase in response to certain emotions like intense fear or frustration when your fight-flight system is triggered. You could react to a minor situation in the same way a person does when they’re under severe stress because it’s hard to tell whether it’s a big deal or not.
You may also be aware of ‘rejection sensitivity’ which is triggered by perceptions of criticism or rejection, or by concerns about failing to meet expectations (your own or others). The good news is you can continue to develop your toolkit of emotion regulation strategies.
Toolkit
Noticing emotions and how you experience them is an important first step.
What are your main emotions, see if you can name them, when do they show up, where do you sense them in your body, how intense are they?
Be specific. Right now I feel ….
Try exploring the Wheel of Emotions if you are struggling to identify the emotion:
Practice noticing emotions when you’re under less pressure.
Try out this exercise to help observe and allow your emotions.
Once you get better at noticing emotions you can then work on deciding how to respond. When you are experiencing intense emotions try following these steps:
- Pause. Check in and notice the feelings in your body. Notice what your mind is saying, what is it telling you to do?
- Check in with why you are in this situation - is it purposeful, is it important to you?
- Make room for the emotion and take action towards what you really want to do or the kind of person you want to be.
Here is an example of how this strategy might be used:
Joe decides today is the day to sit down to start a lab report which is due tomorrow. He had an intention to start it earlier however didn’t get around to it. He opens the computer and decides to start by reading the assignment question and marking criteria. By the time he’s read the marking criteria, he finds he can’t remember details of the assignment question. While he is trying to think of a way to start the assignment, he notices a notification from his friend which has a link to a funny video on Youtube. He clicks the link and one clip leads to another. Then he notices his washing basket is full and decides he should do the washing before starting his assignment.
He eventually returns to his assignment much later and realises he must have been on YouTube and doing the washing for much longer than he had noticed. As he sits back down at the computer he feels overwhelmed by feelings he can’t really name and he feels restless and unable to sit still. He closes the computer and decides he’s too upset to do any work. He decides to go to the gym in an effort to feel better. He tells himself he’ll come back to the assignment tonight.
Let's have a look at how Joe could have used the 3 steps to help him manage the difficult emotions that arose:
Joe sits back down at the computer. He notices he is feeling overwhelmed and guilty and that his mind is telling him - "I have wasted the day". He takes a minute to pause and notices the energy in his arms and legs, tension in his shoulders, and discomfort in his stomach and he acknowledges the urge to go to the gym to get rid of these feelings. Joe checks in with why he had set the goal to do his lab report today. It is important to him to hand it in on time. He takes a few deep breaths and accepts that he is feeling a bit agitated but decides to take a small step and complete dot points on his method section.
If you are having difficulty pausing and reconnecting with the present, try one of the audio recordings at the link here. The "Dropping Anchor" activity ranges from 40seconds to 11 minutes.
The ADHD advantage
So far we have focused primarily on tips and strategies or things you may find difficult, however, it is important to acknowledge the strengths and advantages that come with having a Neurodiverse mind. Here are a few:
- Hyperfocus: The ability to become engrossed and work intently on something that interests you.
- Creativity: The ability to use your imagination to come up with original ideas and approach situations from a different perspective.
- Spontaneity: The ability to utilise impulsive tendencies to take a chance, not be constrained and deal with things as they come up.
- Engaging conversationalists: The ability to connect and talk with people to get your needs met and achieve your goals.
- Heightened energy: The ability to utilise extra energy to work for longer or be more active.
See below what UON students had to say about the benefits of ADHD.
UON students say...
I find when a task gains my attention I can devote unwavering hours to it, at times maybe to my detriment. Being able to harness this can be a boon though when you need to get something done.
Hyperfocus (on the right things), can cause me to be extremely productive at times, kind of feel like I have super powers, I like being different, my ADHD allows me to be immersed (even lost) in sounds, textures and feelings that maybe other people don't find so attractive, it makes me feel more grounded and happy
Those little things you may consider quirks or flaws can actually lead to some real outside the box creative thinking and problem solving.
Thinking in a different way that creates new ideas
High dedication to personal inerests
Sympathetic to others
Being very good at the subjects I love, Being very good at small assessments, Being empath, Loving Nature
Finding challenges engaging
Bursts of energy, Passion and drive, Curiosity and intrigue, Bubbly personality
Hopefully this resource has given you some strategies to use. We find that the best strategies come from students who are studying with ADHD. For this reason we invite you to share what works for you at the link below. The strategies provided by you may be added to this resource for future students to benefit.
Support
If you haven't already, it is worth considering registering with the University's AccessAbility Service. An AccessAbility Advisor can support students with a diagnosis of ADHD to develop a 'Reasonable Adjustment Plan' which may include supports such as extra time in exams or sitting exams in a quieter room with less distractions. The plan can be used as a communication tool between yourself and your academics to let them know what support will enable you to engage best with your studies.
AccessAbility can also help you discover assistive technology that may be beneficial to assist with your studies.
To find out more please visit the AccessAbility website.
If you found this resource helpful but would like more individualised support to learn about further strategies or help you implement the strategies above, please reach out to the University of Newcastle Counselling team.
Resources
The basics
- Six tips for better sleep. TEDTalk by sleep scientist Matt Walker.
- Headspace Sleep casts.
- A free brief self-guided online course for Managing Insomnia is offered by This Way Up Clinic.
- Eating your way to focus and concentration
- Mayo Clinic Mindful Study Breaks
Organisation, Time Management and Planning
- My study life – This planner is also available on your device and allows you to organise your study, assessments, and timetable.
- Habitica or Life RPG - are free habit-building and productivity apps that treat your real life like a game.
- Inclusive Technology for ADHD: ADCET tips on inclusive technology for organising and keeping on track, reading, notetaking and listening, writing and planning.
- Assignment Planning Calculator
- How ADHD affects working memory (YouTube Video).
Focus and Attention
- Be Focused (iOS) - Be Focused helps you get things done by breaking down tasks into separate intervals with short breaks. It’s an effective way to retain focus and motivation.
- Focus Booster - The Focus Booster desktop app lets you use the Pomodoro technique without the need for a browser, so you can't be distracted by other social media, emails or Netflix! It is also available on Android or iOS.
- Self-control (Mac, iOS) or Block Apps (Android) - allow you to put a lock on your computer and mobile devices to restrict use of websites and apps that distract you from getting things done.
- Marinara Timer – a simple web-based timer for Pomodoro technique for if you are not wanting to let go of the web. Yet.
- Flora (iOS) – Flora is next level Tamagotchi where you can reward yourself by growing and creating a virtual woodland to enjoy.
- FocusMate - Book a time with another person online who can check in on you and help you reach your goal.
- Search "Study With Me" on YouTube to find videos of other students studying if you prefer a virtual friend.
- De-procrastination - A guide to help you stop procrastinating.
Managing Emotions
- YouTube Video: ADHD and Emotions: How Mindfulness Can Help
- Wall of Awful. "Guide to coping with negative emotions prevent us from initiating tasks and taking the risks necessary to make reach our goals".
- 15 Ways to Disarm (and Understand) Explosive ADHD Emotions
Updated July 2022
Contact: counselling@newcastle.edu.au
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