Helpful Tools and Habits: Study Edition

Think about a toolbox. It's filled with different tools, and you choose each one depending on what you need to do. You wouldn't use a hammer to remove a screw or a drill to paint a wall. Each tool has its own purpose. And even within the same tool, there are so many variations in size or shape, so you can pick the one that fits your specific task.

Managing ADHD symptoms and trying to succeed in your studies works the same way. What matters is having a toolbox of study strategies and habits that you can use depending on the task.

Here are some evidence based tools you can start adding to your academic toolbox.

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Put your calendar and timers to use

Oh yes, those old tools we all know about, but rarely use. It might hang on your wall or sit on your phone, but how often do you actually rely on them? Research suggests that using timers, or a calendar to map your classes, deadlines, and tasks can significantly improve your time-management skills [1] [4]. Plus, there are many great apps available today that make this even easier! 

• Practice time blocking, assigning specific time slots every day to study a given subject. 
• Schedule difficult or attention demanding tasks during your peak energy periods. 
• Reduce task-initiation anxiety by setting a timer for a short, manageable block of time (like 10–15 minutes). This will make it easier to get started and break the procrastination cycle. 
• You can try the Pomodoro Technique, where you focus on your task for a predetermined period of time (e.g. 20 minutes) and then take a short break (e.g. 5 minutes). Once you have finished four intervals of focused work, you can take a longer break (e.g. 15 minutes). 

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Let's plan ahead

Yes, you probably know that planning is important, but aren't always sure how to do it. First things first: science suggests that effective planning for individuals with ADHD relies on three key elements: task prioritization, accountability and self rewards [1] [3].

Here's how you can practice it: 

• Prioritize tasks: Break big tasks into smaller, manageable chunks. For example, "Studying for the exam" can become "Review class notes," "Read chapter 1," etc. [3]
  
  
• Organize by importance: Categorize tasks (e.g., urgent; important but not urgent; not important) and start with the urgent ones.
  
  
• Stay accountable: Find a study group or partner who helps you keep on track.
  
  
• Use self-rewards: Schedule enjoyable activities you can only do after completing your task, like taking a short walk or enjoying a snack. To keep yourself motivated, try to enjoy small rewards between steps and ONLY when you have finished your task, instead of just rewarding yourself at the end of a big project! [2]

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Executive Function Training

Yes, just as you can strengthen your body through physical exercise, you can also improve your cognitive functions through training. Research suggests that cognitive games targeting working memory and inhibitory control (the ability to think before you act) can be effective for enhancing academic performance [2].

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Create a study-oriented environment

The place where you study matters. If you know you get distracted easily, you probably don't want your phone nearby, the TV on, or a messy table in front of you. Make sure you're working in an organized, distraction free, and study friendly space.

• Try to have a specific spot that you use only for studying [3]

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Remember, just like tools, not every strategy will fit every situation, and that's okay as long as you have enough tools to choose from so you can adapt depending on the task, your energy, and your academic goals.