How to Study with ADHD: 10 Effective Tips

1. Create a Distraction-Free Study Zone

Maintaining a dedicated study zone is one of the best study tips for ADHD management. To get the most out of your study area, make sure your space is free from distraction to promote focus in every study session. Some tips for studying with ADHD with minimal distractions might be:

• Using noise-canceling headphones
• Keeping clutter to a minimum
• Silencing or leaving your phone out of reach

2. Break Down Study Sessions into Short Blocks

When you try to study with ADHD, long sessions can be overwhelming and lead to anxiety or procrastination. Breaking a long study session into short study blocks can help because you know a break is coming up.

The Pomodoro Technique is a great ADHD hack that uses short chunks of intensely focused study time followed by quick breaks. The traditional time management method involves working for 20 – 25 minutes and then taking a 5-minute break — but the timing can be tailored to whatever works best for you and results in the most productivity. 

3. Use Active Learning Techniques

Active learning keeps your brain engaged, which can be beneficial for people with ADHD. Because good study habits require participation instead of passively listening or reading, the technique helps maintain focus and even improves memory recall. 

You can implement active learning techniques by:

• Using flashcards to reinforce main ideas
• Teaching others what you’ve learned
• Explaining concepts out loud, either to yourself or to others
• Using bookmark notes where you record your notes, observations, and questions
• Utilizing concept mapping, where you write key concepts or words on sticky notes that you then organize into a flowchart

4. Incorporate Movement into Study Routines

Physical activity is known to stimulate brain function and improve cognition and academic performance. You can integrate movement into your study routine in by walking while reading  or using a standing desk.

5. Leverage Technology and Apps

Technology can provide unparalleled study tools. Today’s ADHD-specific apps are constantly being developed and enhanced to make it easy to: 

• Jot down thoughts or ideas when you’re on the go or trying to focus
• Set critical reminders or dates you don’t want to miss
• Create detailed task lists that help with managing time blindness in ADHD and make daily living more pleasant, organized, and productive

6. Establish a Consistent Routine

Routines and structure are an essential part of successful ADHD management. Remember, it can take time to develop new habits, so be patient with yourself as you try to establish a routine that works for you and your needs. 

Create good study habits by: 

• Outlining your daily tasks so nothing slips through the cracks
• Determining when you can dedicate consistent time to studying — think about what times of the day you’re most productive
• Acknowledging that your days won’t always go as planned (and reminding yourself that’s OK)
• Using mornings to prep and plan for your day — prioritize your tasks and think about what you need to study for the day
• Scheduling breaks and sticking to them
• Reviewing at night and tweaking things where needed if something isn’t working

7. Utilize Visual Aids and Organizers

People with ADHD can benefit from the use of visual aids and organizers. They provide a straightforward, effective way to make even the most abstract concepts and lessons tangible. 

Popular (and valuable) types of visual study tools might include:

• Mind maps that help you break large topics down into more digestible chunks so you can see both the big picture and how individual components connect
• Color-coded notes to organize information — try using different colors for different types of data or subjects

8. Practice Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques are powerful ways to redirect wandering, scattered, or distracted thoughts that are typical in ADHD. Mindfulness focuses on staying in the present without judgment, and research suggests that mindfulness meditation can make tasks like work or studying less stressful and more productive. 

Ways you can incorporate mindfulness into your study habits are:

• Journaling
• Deep breathing
• Doing yoga
• Using progressive muscle relaxation, where you tense up and then relax muscle groups from one end of your body to the other

9. Try Body Doubling with Peers

Body doubling is when you study with another person physically present in your space. Body doubling for ADHD is thought to help reduce distraction and impulsivity and enhance output, both in quality and quantity. 

It’s important to note that body doubling isn’t babysitting. The person sharing your space is simply coexisting. They’re not watching over you, physically keeping you on task, or checking up on you or your progress. While more research must be done, it appears that having someone else around can create an environment that’s much more conducive to focusing and learning. 

10. Personalize Your Study Methods

Just like medication for ADHD or any other part of a treatment plan can work differently for different people, all study skills won’t work in the same way for everyone. To get the most out of your efforts, you need to use the study tips for ADHD that work best for you.  

ADHD is different from person to person, so it’s possible for something to work great for one person but not at all for another. Try a variety of strategies until you find the ones that are the most effective for your needs. Experimenting with what works and what doesn’t can lead to an approach that helps you flourish academically. 

Connect with Talkspace for Ongoing ADHD Support

There’s no right or wrong way to learn with ADHD. A big part of finding the best strategies comes from trial and error. The good news is that even though ADHD isn’t curable, it’s definitely treatable. With the right team, support, tools, and guidance, you can find success in school.  

You have the power to gain control over your life and your ADHD — Talkspace is an online platform that can help with therapy for ADHD. Understanding how to study with ADHD can be a process. The journey may not be quick or easy, but with an experienced, licensed, trained therapist at your side, you can do it.