If you struggle with ADHD symptoms, you're probably familiar with the academic challenges they often bring. We want you to know that you're not doomed to fail. With the right training and by discovering the tools that work for you, you can find your own way to succeed academically.
We've compiled a list of evidence-based strategies that can help you thrive in academic settings despite ADHD.
Why is studying so difficult?
Succeeding in the traditional academic system often requires skills that can be especially challenging to develop for someone with ADHD symptoms. That's because ADHD brains are wired a bit differently than neurotypical brains, particularly in areas related to executive functioning, which are key to succeed in academic and work related settings (1).
So, what are these skills? They are the executive functions, that include a wide range of abilities, such as planning, organizing, prioritizing, and inhibitory control (ability to resist distractions or impulses).
Suddenly it makes sense why studying feels so tough, doesn't it?
Am I doomed to fail in my academic pursuits?
Absolutely not.
It might feel that way if you've never received the right support or have faced repeated academic struggles, but it's never too late. Thankfully, the growing body of research in recent years is very promising and shows that it's possible to find effective strategies that work for you. Here are some of them:
Looking for Support:
Ideally, you should start seeking appropriate support even before the academic year begins so you have all the tools and adaptations in place to start the year on the right foot (2). This is especially important if your symptoms are predominantly inattentive, as these are most strongly linked to lower academic performance (3).
Unfortunately, research shows that many students with ADHD choose not to disclose their condition to avoid stigma (likely after difficult experiences during school years). However, this isn't the wisest choice, as it will prevent you from accessing the resources and support you need (4).
At college or university, support can usually be found through the disability or accessibility office, counseling services, academic advisors, or tutoring centers. Reaching out early gives you access to accommodations and strategies that can make studying much more manageable and increase your chances of thriving.
Develop Skills That Work for YOU
There are zillions of study techniques out there, and chances are you've already tried a few that didn't really work. The truth is, some of them are not evidence based or not necessarily easy to apply by neurodiverse individuals.
Research shows that students with ADHD do much better academically when they identify and practice the study skills that truly fit their brain.
Learning self-monitoring skills has been proven to make a big difference for students with ADHD. These skills help reduce procrastination, improve follow-through on study plans, and ultimately lead to higher grades. One effective self-monitoring strategy is completing a daily progress sheet for tasks and pairing it with accountability check-ins, perhaps with a tutor, every few days (4).
Once you've mastered self monitoring and time management skills, you can proceed with a paced studying strategy (4), which involves spreading out your study sessions over time instead of cramming everything into one sitting. Here are some ways to do this:
Keeping track of your wins is also a great strategy for building self-confidence in your academic performance. Even if it feels like a small win, don't underestimate it or assume it's not relevant. Over time, you'll start to notice that those small wins add up and you may realize that all you really needed was some support and a different strategy to succeed. Building confidence is key to getting better and staying on track!
Training executive functions has also proven to be effective. For example, practicing skills such as inhibition can help reduce distractions and improve time management (3). Certain mindfulness and meditation techniques are particularly useful for this purpose (5).
Seek Mentorship or Study Groups
Finding someone who can support you and help you stay accountable is a helpful strategy for students with ADHD. Research shows that cooperative learning behaviors (such as study groups!) are effective and often linked to higher academic achievement. After all, classrooms and academia are also social settings (3) (6).
Symptom Management
Unfortunately, ADHD can sometimes come with additional challenges, such as sleep disorders or a higher risk of depressive symptoms, which can become barriers to academic success. We encourage you to address them with a specialist when and if needed (4).
Build meaningful friendships
You might wonder how having more friends could help your grades. It turns out that having a support system and building meaningful relationships is actually a strong predictor of staying in school and not dropping out. This is your "go" signal to find a club or after school activity where you can build a support network that helps you thrive (4)!
Research shows us that academic success with ADHD is possible and encourage us to seek support, build effective study habits and connect with peers and/or mentors who understand your experiences and can help you navigate academic challenges. Are you ready to start thriving in your academic journey?
Whether you're here to focus better, calm your mind, or just feel a little more in control, we’re here to support you. One game at a time.
