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7 Tips for College Students With ADHD
Shaheen Lakhan, MD, PhD, is an award-winning physician-scientist and clinical development specialist.
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Verywell / Laura Porter
Qualities for Student Success
- ADHD and College
- Academic Tips
- Social Tips
Every autumn, thousands of students move away from the structure and safety of home to the freedoms of college life. While it's an exciting time filled with many possibilities for learning and growth, it can also be challenging academically and socially—especially for college students with attention-deficit/hyperactivity disorder (ADHD).
Learn some of the challenges that college students with ADHD face, as well as strategies that can be used to overcome these obstacles. This includes learning how to study with ADHD and taking certain actions to foster friendships with other students.
Sarah D. Wright , ADHD coach and author of "Fidget to Focus: Outwit Your Boredom—Sensory Strategies for Living with ADD," explains that successful students usually have four qualities that help them achieve their goals:
- Sticking with things even when the going gets tough (perseverance)
- Ability to delay gratification and focus on the big picture
- Time management and organizational skills
- Striking the right balance between fun and work
These particular skills, however, don’t come easily to people with ADHD. One of the hallmarks of this mental health condition is impaired executive functioning . This means that students with ADHD may struggle with staying organized, sticking to a plan, and managing time effectively.
How ADHD Affects College Students
College students often face more responsibilities, less structured time, increased distractions, and new social situations—all while lacking access to many of the support systems they had in high school. Impaired executive functioning can make handling these changes a bit harder for students with ADHD, resulting in:
- Poor academic performance and achievement : Students with ADHD frequently report feeling dissatisfied with their grades. They may struggle in their classes due to difficulties starting and completing tasks, disorganization, problems remembering assignments, difficulty memorizing facts, and trouble working on lengthy papers or complex math problems .
- Troubles with time management : Students with ADHD often have irregular lifestyles that result from poor time management. This can create problems with being on time, preparing and planning for the future, and prioritizing tasks.
- Difficulty regulating and managing emotions : Students with ADHD also often struggle with social issues, negative thoughts, and poor self-esteem. Some ADHD symptoms can make friendships and other relationships more challenging while worrying about these issues contributes to poor self-image.
The good news is that these areas of executive function can be improved. For most college students with ADHD, the problem isn’t in knowing what to do, it's getting it done. Developing strategies that focus on this goal can lead to positive academic and social effects.
Tips for Succeeding in College With ADHD
There are several strategies you can use to help stay on track if you are a college student with ADHD. Here are seven that Wright suggests.
1. Take Steps to Start the Day on Time
There are three main factors that contribute to being late in the morning: Getting up late, getting sidetracked, and being disorganized.
If Getting Up Late Is an Issue
Set two alarms to go off in sequence. Put the first alarm across the room so you have to get out of bed to turn it off. Put the second where you know it will bother your roommates, increasing the consequences if you don’t get out of bed and turn it off. Set both alarms to go off early so you can take your time getting ready.
If Getting Sidetracked Is an Issue
If certain actions tend to derail you, like checking your email or reading the news, make it a rule that those activities must wait until later in the day so you can stay on task . Also, figure out how much time you need to dress, eat, and get organized, then set alarms or other reminders to cue these tasks.
Three options are:
- Use a music mix as a timer . If you have 30 minutes to get ready, the schedule might look like this: wash and dress to songs 1 to 3, eat breakfast to songs 4 to 6, get your stuff together during song 7, and walk out the door by song 8. This option works best if you use the same mix every morning.
- Use your phone or buy a programmable reminder watch so your alarms are always nearby.
- Put a big wall clock in your room where you can easily see it . If your room is part of a suite with a common room and bathroom, put wall clocks in those spaces as well.
If Being Disorganized Is the Issue
Create a "launch pad" by your door. Collect all of the things you’ll need the next day the night before (like your backpack and keys), and put them on the pad so you can grab them and go. Include a note to help you remember important events for the day, such as an appointment or quiz.
2. Work With Your Urge to Procrastinate
Though it may sound counterproductive, if you feel the urge to procrastinate , go with it. When you have ADHD, sometimes things only get done right before they're due. At that point, nothing has higher priority, increasing the urgency and consequences if you don’t do them now. These qualities are what can finally make a task doable, so work with them.
If you plan to procrastinate, it's important to stack the deck so you can pull it off. For example, if you have to write a paper, make sure you’ve done the reading or research in advance and have some idea of what you want to write. Next, figure out how many hours you’ll need, block those hours out in your schedule, and then, with the deadline in sight, sit down and do it.
Understanding your tendency to procrastinate with ADHD can help you plan ahead so you won't be left scrambling to finish projects at the last minute.
3. Study Smarter, Not Harder
Boredom and working memory issues can make studying a bit more challenging for students with ADHD. Rather than trying harder to force the information into your head, get creative with the learning process.
If you're wondering how to study with ADHD, research shows that multi-modal learning or learning via a variety of different methods can be helpful. Ideas include:
- Highlight text with different-colored pens.
- Make doodles when taking notes.
- Record notes as voice memos and listen to them as you walk across campus.
- Use mnemonics to create funny ways to remember facts.
- Stand up while you study.
- Read assignments aloud using an expressive (not boring) voice.
- If you can, get the audio version of a book you need to read and listen to it while you take notes and/or exercise.
- Work with a study buddy.
These won't all work for every person, but try mixing up your strategies and see what happens. Taking study breaks every couple of hours and getting enough sleep are also part of studying smarter, not harder.
Sleep impacts learning in two main ways. First, sleep deprivation has a negative impact on short-term memory , which is what you use to learn the materials when you study. Second, sleep is needed to move short-term memories into long-term memory, which is what you rely on when it's time to take the test.
Sleep is important for both short- and long-term memory, making it critical for both learning new material and recalling what you've learned.
4. Schedule Your Study Time
Many students with ADHD are highly intelligent. They can pull off a passing grade, or even a good one, in high school by cramming their studies in the night before a test.
This strategy doesn't work as well in college since cramming reduces your ability to retain what you've learned long-term . This can make it harder to remember what you need to know once you enter your field of choice.
One good rule of thumb for college students is to study two to two-and-a-half hours per week for every course credit hour. Put this time into your schedule to make sure you have it.
5. Plan and Prioritize Your Time
It may sound strange, but it's important to plan time to plan. If you don’t develop this habit, you may find yourself always being reactive with your day rather than proactive—the latter of which can help you take more control over your schedule .
Set aside time on Monday mornings to develop a high-level plan for the week, using Friday mornings to plan for the weekend. In addition, do a daily review of your plan over breakfast—possibly adding pertinent details—to make sure you know what’s coming your way that day.
When making your plans, differentiate between what you need to do and everything that can or should be done. Prioritize what needs to be done first, taking care of these items before moving on to lower-priority tasks on your list.
6. Implement Strategies to Stick to Your Plan
With ADHD, sticking to a plan is often difficult. If you like rewards, use them to assist with this. For instance, you might tell yourself, "I’ll read for two hours, then go to the coffee house." Having something to look forward to can make it easier to muster through your studies.
If you’re competitive, use this personality trait instead. Pick another student in your class whom you want to do better than and go for it. If you know that you respond to social pressure, make plans to study with classmates so you won’t let them down. Or hire a tutor so you have structured study time.
Research suggests that focusing on skills related to time management , target planning, goal setting, organization, and problem-solving can all be helpful for students with ADHD.
Hiring a coach can also be beneficial. There is growing evidence, both research-based and anecdotal, that supports ADHD coaching as a vital strategy in helping students learn to plan, prioritize, and persist in following their plans.
This type of coaching is sometimes described as a form of life coaching influenced by cognitive behavioral-type therapy , which helps people develop behaviors, skills, and strategies to better deal with ADHD symptoms. It can lead to greater self-determination and direction, reduced feelings of overwhelm and anxiety, and increased self-confidence and self-sufficiency.
7. Manage Your Medication
One study found that only around 53% of college students with ADHD adhere to their medication plan. Poor medication adherence can have serious consequences, contributing to poor academic performance and decreased graduation rates.
Steps you can take to stay on top of your ADHD medications include:
- Find a local healthcare provider : Regularly monitoring your medications helps ensure that you are at the best dosage for you. If you're going to school a long way from home, find a local healthcare provider to meet with regularly. You can also schedule regular visits with your university's health services.
- Find a local pharmacy : Determine where you'll order and pick up your medication. Set reminders on your phone so you know when to refill your prescription. You may also be able to sign up for text reminders.
- Store medications safely : Abuse of ADHD medications is on the rise on college campuses, even though this can result in high blood pressure, increased feelings of anger and distrust, trouble sleeping, and even strokes. Keep your ADHD medications in a safe location and never share them with others.
- Set reminders to take your medication : If you are struggling to take your medication as prescribed, consider using a reminder app or setting reminders on your phone.
Research points to medication as the most effective and available ADHD treatment option. However, it's important to talk to your care provider to decide the best treatment approach for your individual situation and needs.
Social Strategies for Students With ADHD
Interpersonal challenges are also common for college students with ADHD. While being out on your own for the first time can be exciting, this mental health condition can lead to difficulties in building and maintaining friendships .
CHADD—which stands for Children and Adults with Attention-Deficit/Hyperactivity Disorder, an organization funded by the U.S. Centers for Disease Control and Prevention—offers these tips:
- Remember that you aren't the only one who feels the way you do . Other students may be feeling just as excited (and overwhelmed) as you. During orientation, help them feel more comfortable by being friendly and listening when they share their concerns.
- Look for opportunities to meet and interact with others . You might make new friends in class, in your dorm, at the school cafeteria, or at other places on campus. View each of these locations as an opportunity to expand your social network .
- Find activities or clubs to join. Colleges and universities are great places to explore hobbies and meet people who share your interests. Check out bulletin boards on campus or look at your school's website to learn more about the options that are available.
- Stay in contact with your current friends . Don't let your high school friendships fade into the background just because you're at college. While you're busy with new things and might not see each other every day, stay in touch by phone, text, social media, or email. Your current friends can be great sources of social support .
A Word From Verywell
Being proactive and getting strategies in place early on can increase your success as a college student with ADHD, both academically and socially. This can help make your transition to college life a happy, successful, and productive time.
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We've tried, tested, and written unbiased reviews of the best online therapy programs including Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.
American Academy of Child & Adolescent Psychiatry. College students with ADHD .
Pineda-Alhucema W, Aristizabal E, Escudero-Cabarcas J, Acosta-López JE, Vélez JI. Executive function and theory of mind in children with ADHD: a systematic review . Neuropsychol Rev . 2018;28:341-358. doi:10.1007/s11065-018-9381-9
Kwon SJ, Kim Y, Kwak Y. Difficulties faced by university students with self-reported symptoms of attention-deficit hyperactivity disorder: A qualitative study . Child Adolesc Psychiatry Ment Health . 2018;12(12). doi:10.1186/s13034-018-0218-3
Ward N, Paul E, Watson P, et al. Enhanced learning through multimodal training: Evidence from a comprehensive cognitive, physical fitness, and neuroscience intervention . Sci Rep . 2017;7(1):5808. doi:10.1038/s41598-017-06237-5
Rommelse N, van der Kruijs M, Damhuis J, et al. An evidence-based perspective on the validity of attention-deficit/hyperactivity disorder in the context of high intelligence . Neurosci Biobehav Rev . 2016;71:21-47. doi:10.1016/j.neubiorev.2016.08.032
Walck-Shannon EM, Rowell SF, Frey RF. To what extent do study habits relate to performance? CBE Life Sci Educ . 2021;20(1):ar6. doi:10.1187/cbe.20-05-0091
Wennberg B, Janeslätt G, Kjellberg A, Gustafsson P. Effectiveness of time-related interventions in children with ADHD aged 9-15 years: a randomized controlled study . Eur Child Adolesc Psychiatry . 2018;27:329-342. doi:10.1007/s00787-017-1052-5
Prevatt F. Coaching for college students with ADHD . Curr Psychiatry Rep . 2016;18(12):110. doi:10.1007/s11920-016-0751-9
ADHD medication adherence in college students-a call to action for clinicians and researchers: Commentary on 'transition to college and adherence to prescribed attention deficit hyperactivity disorder medication': erratum . J Dev Behav Pediatr . 2018;39(3):269. doi:10.1097/DBP.0000000000000568
Hall CL, Valentine AZ, Groom MJ, et al. The clinical utility of the continuous performance test and objective measures of activity for diagnosing and monitoring ADHD in children: a systematic review . Eur Child Adolesc Psychiatry . 2016;25:677-699. doi:10.1007/s00787-015-0798-x
Stanford Medicine. Abuse of prescription ADHD medicines rising on college campuses .
Caye A, Swanson JM, Coghill D, Rohde LA. Treatment strategies for ADHD: an evidence-based guide to select optimal treatment . Mol Psychiatry . 2019;24:390-408. doi:10.1038/s41380-018-0116-3
McKee TE. Peer relationships in undergraduates with ADHD symptomatology: selection and quality of friendships . J Atten Disord . 2017;21(12):1020-1029. doi:10.1177/1087054714554934
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By Keath Low Keath Low, MA, is a therapist and clinical scientist with the Carolina Institute for Developmental Disabilities at the University of North Carolina. She specializes in treatment of ADD/ADHD.
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Home » Topics » My child has ADHD. How can I make homework easier?
My child has ADHD. How can I make homework easier?
8 homework strategies for the adhd student, article at a glance.
- ADHD means kids learn differently, so different strategies are needed.
- Counter-intuitive moves like more breaks, wearing headphones, or racing can help.
- Play to your child’s strengths and be flexible within a consistent framework.
Attention Deficit and Hyperactivity Disorder (ADHD) is a disorder characterized by symptoms such as inattentiveness, lack of impulse control, and/or excessive movement, such as fidgeting. As of 2016, an estimated 6.1 million children were diagnosed with ADHD in the United States. An ADHD diagnosis does not mean that a child cannot be successful, though. When it comes to tasks such as homework, finding the strategies and tricks that work for your individual child makes all the difference. Here are some strategies to try if homework is an area of struggle.
Try Alternative Seating
Attention Deficit and Hyperactivity Disorder (ADHD) is a disorder characterized by symptoms such as inattentiveness, lack of impulse control, and/or excessive movement, such as fidgeting. As of 2016, an estimated 6.1
- If your child typically sits at a table/desk, try setting them up in a different area or with different furniture, such as a beanbag chair or a futon.
- If weather permits, try letting them do homework outside.
- Pair the workspace with a favorite blanket or pillow.
Headphones Are an Anti-distraction Tool
- Playing music might help focus attention on the homework task at hand.
- Noise canceling headphones might help limit distractions.
- If headphones bother them, allow them to play the background noise of choice during homework time.
Fidget Toys are Your Friend
- Fidget spinners and other toys can help with sitting still long enough to complete the homework task.
- A variety of textures may also be helpful.
Break it Up
- Schedule regular breaks during homework time
- Allow your child some input with how frequently the breaks are scheduled
- Do not be afraid to adjust the schedule if the breaks are occurring too frequently or not frequently enough
- Make sure breaktime activities are meaningful to them
Use Timers as Finish Lines
- Set a timer for each homework schedule. If your child is old enough, have them set the timer.
- For extra fun, have your child select a non-digital timer to use during homework time.
Make it a Contest
- Appeal to a competitive nature by setting homework challenges such as “See if you can finish reading this chapter before your break.”
- Participate in the challenges with them by letting them “assign” you a task to complete in the same amount of time.
- Celebrate completed challenges together.
Set Up a Routine
- Start homework at the same time every evening.
- Organize materials prior to beginning a task.
- Establish a homework order based on your child’s preferences. For example, “I know you hate Social Studies, so let’s do that first and get it out of the way/let’s do that last and get everything else done first.”
Be Consistent
Not every strategy will work for every child, but once you find the strategy or combination of strategies that work, stick with them. Make the living room corner with the beanbag chair and fuzzy blanket the homework spot if that’s where they work best. If 12.5 minutes is the ideal amount of time per homework session, set the timer for 12.5 minutes every time. Make sure that breaks are the same length. Establish a homework routine and go through the steps every time. Participate in homework tasks as much as you are able when appropriate. For older kids, check in regularly with them.
ADHD complicates homework tasks , but it does not have to keep your child from being successful. Finding effective strategies will make a world of difference for both you and your child.
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6 Ways a Child With ADHD Can Study Better
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No kid likes homework. But for a child with ADHD, homework time can be extra hard. Assignments that might take other kids an hour can take yours 2 or 3 -- or more.
Homework doesn't have to ruin your kid's day. And it doesn't have to turn you into a stressed out, nagging parent. A structured routine can help your son or daughter stay focused and on track.
1. Set up a homework station.
Choose one spot where your child can do their homework every day. Make sure it's away from distractions like noisy siblings, a phone, and the TV. (The kitchen table works well for some kids, since you can easily check in on them.)
The seat should face a wall, not a window. White noise, from an MP3 player or a fan, can help drown out sounds to keep their mind on the work.
Try to give siblings their own space, though this may be hard if you have to monitor more than one. Remember that different kids may have different needs.
2. Break up study time.
Does your child start strong, then sputter out? Split up assignments so they don’t have to do it all at once.
Instead of a solid hour, have them tackle three 20-minute sessions with playtime or a snack in between.
Or switch subjects: math for 20 minutes, then English for another 20, then back to math. They'll struggle less, and their work may improve.
3. Stay on schedule.
Kids with ADHD have trouble managing time. They also get off track easily. A schedule can help with both problems.
Ask your child to break down their homework into mini-assignments that take only a few minutes each. Then use an egg timer or alarm app to keep them on task for each section. Not only will it help them, but you won't have to nag as much.
Like the daily assignments, break down big, long-term projects (like a diorama or a book report) into simple steps. Set up a schedule with a due date for each step. These small deadlines will help them get the project done on time.
4. Plan studying around medication.
A child who takes ADHD medication may study better earlier in the afternoon, when the drugs are still in effect. They may have a hard time later in the evening, after they wear off.
5. Motivate with rewards.
They're not bribes. It's OK to reward your child when they do a good job. A little encouragement can go a long way.
Some parents set up a currency -- poker chips, for example -- in return for getting homework done. Your kid can turn the chips in later for rewards they like, such as time to watch TV or play a video game.
6. Make sure homework is handed in.
Your child might spend hours on their homework, then lose it or forget to hand it in. An organized binder or folder system, with pockets for new assignments and finished homework, can help get the papers across the finish line.
Keep on top of assignments.
This last one is a bonus for you. It's not uncommon for a kid with ADHD to miss a due date or misunderstand instructions. Create a backup plan. Talk to your child's teacher -- weekly or even daily -- about upcoming assignments.
Some teachers post homework on the Internet. Others may email copies of assignments directly to you. Ask the teacher to let you know about any late or missing homework.
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Schoolwork at Home with ADHD
At a glance.
Without classroom structure, kids with ADHD often find it hard to get on track and stay on track • Whether managing virtual schooling or homework, these simple strategies can help your child be more productive while doing assignments at home
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Create a Designated Workspace
A neurotypical brain is capable of filtering out multiple inputs, but the ADHD brain struggles to tune out noise and distractions in the workplace, making it exceptionally hard to focus.
To give the ADHD brain a hand, create a specific workplace for your child that is as distraction-free as possible. Ideally, this is a space that is only used for working, so the brain learns to associate it with quiet concentration. To the degree possible, this space should be separate from main living areas where other family members might be moving around or making noise. If your child is particularly sensitive to noise, he may also benefit from noise-cancelling headphones and listening to white noise.
Chunk Assignments
One feature of ADHD is difficulty with planning, organizing, and initiating tasks . To make homework less overwhelming and help your child develop planning skills, help to break down assignments into clearly defined chunks, or steps. For example, instead of “Write book report,” help develop a specific list of what has to be accomplished, such as, “1. Read book. 2. Come up with a thesis statement. 3. Write outline…” etc.
Have your child focus on completing one chunk at a time, and monitor his progress as he works. It helps to give feedback (with as much positive feedback as possible!) on their working style as they go.
Use the Pomodoro Technique
Teenagers and young adults often benefit from a time management method called the Pomodoro Technique , which structures work time around frequent short breaks. The Pomodoro Technique works as follows:
- Select the task to work on
- Set a timer for 25 minutes
- After the 25 minutes, take a 5-minute break
- After four “pomodoros” (or 25-minute chunks), take a longer break of 15-30 minutes.
There are several apps that help keep track of pomodoros, such as “PomoDone,” “Focus Keeper,” or “Marinara Timer.”
For younger children, or teenagers with severe ADHD, this technique should be adjusted down to shorter intervals. Many young kids with ADHD can’t focus for more than 5-10 minutes. Find the amount of time that works—long enough for them to make progress but not so long that they get overly antsy, frustrated, or tired—and use frequent breaks to help them stay regulated.
Encourage Movement
Many children and teens with ADHD move around like Energizer Bunnies. While this may seem distracting, it’s actually the body’s way of compensating for understimulation in the brain. So to help your child focus, find ways to integrate movement into their work. This could mean having them stand up while doing work, or even doing work while walking or wiggling around, if the assignment allows. For work that has to be completed in one set place, allowing them to use a fidget toy can make a big difference in their ability to focus.
Outside of actual work time, it helps to take frequent “brain breaks” where movement is encouraged. Have you ever noticed that you tend to be more clear-headed after exercising or going for a walk? This is even more the case for those with ADHD. Whether it’s taking a 5-minute dance break, doing some jumping jacks or burpees, or taking a walk around the block, getting the body moving will help to stimulate their brains and give them an extra jolt of “focus” for the next round of working.
Most importantly, do your best to be patient with the process. Because ADHD has many different presentations, some strategies will work better for your child than others. Do a little trial and error, and check in often about what helps the most. Whenever you find something that works, take the opportunity to celebrate! Your child is working hard to overcome his struggles, and so are you. Keep up the great work!
This article is adapted with permission from the Sasco River Center in CT . Caroline Segal, a psychotherapist at the Sasco River Center, specializes in the treatment of child and adolescent anxiety, depression, trauma, and behavioral issues.
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Because differences are our greatest strength
7 reasons kids with ADHD often rush through homework
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By Gail Belsky
Expert reviewed by Andrew Kahn, PsyD
Updated January 3, 2023
All kids rush through homework once in a while so they can get to the things they’d rather be doing. But for kids with ADHD, rushing can be an ongoing challenge that results in sloppy, incorrect, or incomplete work.
Why does this happen? A key reason is that kids with ADHD struggle with executive function skills . They often have a hard time staying focused, managing their time, waiting, and monitoring their work.
Other factors may come into play, too. Kids with ADHD may be worn out after school. Or they might have “ medication rebound ” if they take stimulants for ADHD.
Here are some of the most common reasons kids with ADHD race through their homework assignments.
1. Trouble holding on to information
Trouble with working memory can make it hard for kids with ADHD to keep information in mind as they do their homework. Instead of taking their time to think through their answers, they might scribble them out as fast as possible before they lose their train of thought. That can mean incomplete or even incorrect responses.
2. Poor time management skills
When kids with ADHD have multiple assignments, they may have trouble gauging how much time to spend on each one. They also may hyperfocus on one task and then have a hard time moving on to the next. Having spent an hour on one assignment, they might speed through their remaining homework.
3. Difficulty staying interested
Kids with ADHD have trouble with focus and often tune out quickly when tasks are tedious. Faced with a worksheet of 25 similar math problems, they might zoom through it carelessly because they’re bored.
4. Difficulty with self-monitoring
For kids with ADHD, doing homework may seem endless. So the idea of sitting even longer to check over their work for mistakes can be unbearable. They may also think it’s OK to just turn in their first effort, rather than spend more time making sure it’s correct and complete.
5. Trouble with self-control
Kids with ADHD can have a hard time putting off what they want, even if it’s better for them to wait. If they’re itching to play their new video game or watch TV, they might rush through homework without even thinking or caring about the fact that taking their time can result in better grades.
6. Learning challenges
Kids with ADHD often have learning challenges like dyslexia and dyscalculia as well. So on top of the challenges that ADHD presents, they may struggle with the work itself. That can lead them to rush through homework just to get it over with.
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7. Feeling defeated
Struggling at school can wear kids down and make them lose confidence. Over time, they may come to believe they won’t “get it.” Or that they won’t do well no matter how hard they try. If kids believe the outcome will be the same whether they spend 20 minutes or two hours on homework, they might not think it’s worth it to take the time to do a careful job.
If your child races through homework, knowing the reasons why lets you find strategies that can help. Observe your child during homework and look for patterns . Get tips for helping kids slow down on homework in grade school and middle school . And download a free homework contract that your child can follow.
Key takeaways
Rushing leads to sloppy, incorrect, or incomplete homework.
Kids with ADHD often also have learning differences that can make homework so difficult that they rush just to be done with it.
A medication “rebound” effect can make some kids get very tired or sluggish after school. Fine-tuning ADHD medication can help.
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How to Focus With ADHD
Tips for focusing with adhd.
- Why You Can't Concentrate
- Stressful Environments
Parenting a Child With ADHD
- Next in Adult ADHD Guide Understanding the Symptoms of ADHD in Adults
Lack of focus ( inattention ) is one of the symptoms of attention deficit hyperactivity disorder (ADHD) . It may be difficult for people with ADHD to maintain focus and stay organized.
Problems with focus can impact your time at school, work, home, and in social situations. Fortunately, specific strategies can help people with ADHD concentrate.
This article will share tips on how to improve focus if you have ADHD. It also includes advice for specific environments like work, school, and home.
Illustration by Laura Porter for Verywell Health
If you have ADHD, and you are concerned about your lack of focus, there is help. Medication prescribed by your healthcare provider can provide relief. Specific strategies can also help increase focus, whether you take medication or not:
- Breathe : Get in the habit of practicing deep breathing. This will help calm the nervous system. In addition, regular meditation practice may increase focus and decrease stress.
- Do one task at a time : Focus on one task at a time at work. This reduces anxiety and nervousness surrounding completing all the daily tasks.
- Talk to others : If you feel comfortable sharing your condition with your community, this can help increase others' compassion. There are also support groups and licensed mental health professionals who can also help you on your journey.
- Take movement breaks : Take breaks to move. Whether it is a walk around the office or a stretch, movement can help with focus.
- Use timing techniques : To help with specific tasks, set a timer for an uninterrupted working period. For some people, it may mean 15 minutes, for others, 30. Try different time segments to determine what works for you. Your attention span may vary depending on your age.
- Watch your diet : Try to maintain a healthy diet and reduce or eliminate sugar, alcohol, and smoking.
- Plan ahead : A plan can help you feel in control of what you are doing, for how long, and how. Many times there are interruptions or complications, and it is good to have a plan and list in place to help you get back on course.
- Organize your workspace : It is important to have a clean and organized space where you work. Clutter can worsen anxiety and confusion.
- Set the environment : Your general environment is also important. A clean and ordered space can help your mindset and reduce stress. When you know where things are placed, it enables you to think clearer and relax.
- Write it down : First, write down everything that you have to do. Then, organize the tasks by deadline and importance. If the item doesn’t have a deadline, give yourself one. Then place the tasks on your weekly and daily to-do lists. As you complete tasks, check them off to see how far you’ve come.
- Reward yourself : If you have completed tasks and reached your goals—allow yourself to feel good and celebrate.
- Journal and document : Track times that you focus better, or nights that you have difficulty sleeping. You can also journal about your thoughts and feelings. You may share your journal when discussing your progress with your healthcare provider.
- Try behavior therapy : This is often used to help children with ADHD. Parents and teachers can train to help the child reduce problem behaviors.
- Work with a licensed mental health professiona l: Psychotherapy like cognitive behavioral therapy (CBT) can help adults manage ADHD. Your healthcare provider can give you a referral.
Can people with ADHD drink caffeine for focus?
It depends. There are studies showing that caffeine may help increase focus, attention, and vigilance. Some ADHD medications have the same effect. A study of soldiers with ADHD found some benefits of caffeine pills in reducing symptoms, including inattention.
Why Can’t I Concentrate With ADHD?
When an individual has ADHD, they may have trouble focusing—this is part of the definition of the condition. According to the American Psychiatric Association, nine symptoms of inattention may be present in ADHD. These can include:
- Difficulty staying focused at work, during play, or at home
- Missing important details
- Frequently missing deadlines or having consistently disorganized work
- Difficulty following through with instructions or tasks
- Avoiding tasks that take a long time or focus to complete
- Appearing not to listen during a conversation
- Difficulty remembering to keep appointments, pay bills, respond to emails, or return phone calls
- Frequently losing things that are essential, such as keys, cell phone, or wallet
- Being easily distractible
A person under 18 years old with six of these might be classified with inattentive ADHD.
Adults with long-term presentation of five or more of the above symptoms, with little to no symptoms of impulsivity or hyperactivity, may also have an inattentive presentation of ADHD.
Stressful Environments for People With ADHD
If you or your child has ADHD, there are tips to help you cope with a lack of focus in stressful environments.
Work/School
At both work and school, a clean and orderly environment can be helpful. A schedule can help keep you on track.
- At school, a desk organized with all of the supplies needed can help with completing a task or assignment.
- A 45-minute lesson might be broken up between listening to a lecture and doing an assignment. A visual time breakdown can be helpful.
- If a movement or stretching break between tasks is not an option, a stress ball can be helpful to ensure some type of movement.
- At work, a to-do list, timer, and break times are useful. Adults understand their focus timing better so they can gauge when the most focused work should be done during their workday.
Some individuals with ADHD have trouble sleeping . The bedroom should feel clean and comfortable—it should be an area for rest and relaxation.
- Try not to have work items in the bedroom.
- Set a time to turn off the phone, computer, and TV.
- Make the bedroom a sanctuary with soft lighting to help calm yourself for sleep.
- Try stretching that promotes relaxation.
With the many responsibilities and tasks to complete at home, the most important thing is to ensure you don't get overwhelmed. Organization is key.
- A list of chores and tasks can help.
- With younger people, try sitting down to discuss the chores, including how and when to complete them. This can help the child think through their responsibilities and start to understand how they work.
If your child has ADHD, the first step in helping them is having patience and understanding. Upon diagnosis, everything may feel new to both you and your child. There are age- and diagnosis-specific ways to help them succeed with ADHD.
- Remember that this is your child's journey and communication with them is important.
- Have open communication with your child’s teachers, coaches, counselors, and learning specialist. Your child will feel supported by their team and have the tools for success.
- Even if you have ADHD as a parent, remember that each experience is different. Allow your child to feel their feelings and grow through the journey.
Problems with focus (inattention) are a common symptom of ADHD and can affect school, work, home life, and social life. Medications for ADHD can address this symptom, as can behavioral strategies to help you or your child focus.
If you need additional help for yourself or your child, your healthcare provider can refer you to the right mental health professional or specialist. They can help you create a plan to help your condition. It takes patience and understanding from everyone involved.
National Institute of Mental Health. Attention-deficit/hyperactivity disorder .
National Center for Complementary and Integrative Health. ADHD and complementary health approaches .
Centers for Disease Control and Prevention. Treatment of ADHD .
Nimmo-Smith V, Merwood A, Hank D, et al. Non-pharmacological interventions for adult ADHD: a systematic review . Psychological Medicine. 2020;50:529–541. doi:10.1017/ S0033291720000069
McLellan TM, Caldwell JA, Lieberman HR. A review of caffeine’s effects on cognitive, physical and occupational performance . Neuroscience & Biobehavioral Reviews . 2016;71:294-312. doi:10.1016/j.neubiorev.2016.09.001
Cipollone G, Gehrman P, Manni C, et al. Exploring the role of caffeine use in adult-ADHD symptom severity of US Army soldiers . J Clin Med . 2020;9(11):3788. doi:10.3390/jcm9113788
American Psychiatric Association. What is ADHD?
By Yvelette Stines Stines is a Michigan-based health writer, book author, and communications specialist.
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School & Learning. Homework & Studying. The Homework System That Really Works. ADHD and homework mix like oil and water. All of the little details — from writing down assignments to remembering due dates — require intense focus and memory. With these routines, teachers and parents can replace after-school tantrums with higher grades.
1. Do a body check. "I always start with the body check," says ADHD coach and tutor Kit Savage. "You don't need to have a dedicated environment to study, like your bedroom or the kitchen ...
Physical activity breaks. Accommodation for reduced homework. A reminder note or a timer to let the child know when it's time to start. Limiting homework time to an hour total, doing it in 10-minute bursts. Parent writes down child's responses to questions. Having a snack before starting homework.
The bedroom is a place for sleep, rest, and relaxation — not work and stress. 2. Create a consistent schedule. It is important for kids with ADD/ADHD to have a consistent routine. This will help your child start his or her homework and focus. Set a time each day for your child to sit down and complete his or her work. 3.
When kids do homework, they should sip (not gulp) a drink with sugar in it, says Dr. Russell Barkley, Ph.D., author of Taking Charge of ADHD (#CommissionsEarned). Lemonade or sports drinks are good choices. These beverages deliver glucose to your brain, which is its only source of fuel.
This is true under normal circumstances. With the COVID-19 pandemic, some individuals with ADHD may have thrived, while a large number struggled even more with completing schoolwork and homework assignments. Understanding why this pattern occurs can help you identify and implement strategies that more effectively assist your child or teenager ...
Homework can be a source of frustration and difficulty particularly for students with ADHD. As a parent, you can help lessen that frustration by creating an organized and comfortable space within your home for your child to do homework. This might be a kitchen table, desk, or even a floor mat. The best space is…
It can lead to greater self-determination and direction, reduced feelings of overwhelm and anxiety, and increased self-confidence and self-sufficiency. 7. Manage Your Medication. One study found that only around 53% of college students with ADHD adhere to their medication plan. Poor medication adherence can have serious consequences ...
For an assignment that requires a longer time to complete, set the timer for the duration of your child's attention span. If she can work on one task for 30 minutes, set the timer for 30 minutes ...
Unfortunately, homework problems also tend to be a leading cause of conflict and disagreement between parents and their children with ADHD. They often argue about what work teachers assigned, when work is due, and how much time and effort to devote to completing work and studying. Perhaps most frustrating is when parents spend hours working on ...
These academic and organizational tips are designed to help high school students with ADHD finish homework, execute long-term projects, manage their time, earn high grades, and avoid feeling overwhelmed. With the simpler demands of middle school behind you, you'll need better study skills, time-management tools, and organization strategies ...
8 Homework Strategies for the ADHD Student. Article at a Glance. ADHD means kids learn differently, so different strategies are needed. Counter-intuitive moves like more breaks, wearing headphones, or racing can help. Play to your child's strengths and be flexible within a consistent framework. Attention Deficit and Hyperactivity Disorder ...
6 Ways a Child With ADHD Can Study Better. Medically Reviewed by Smitha Bhandari, MD on March 13, 2024. Written by R. Morgan Griffin. 1. Set up a homework station. 2. Break up study time. 3. Stay ...
Set a timer for 25 minutes. After the 25 minutes, take a 5-minute break. After four "pomodoros" (or 25-minute chunks), take a longer break of 15-30 minutes. There are several apps that help keep track of pomodoros, such as "PomoDone," "Focus Keeper," or "Marinara Timer.". For younger children, or teenagers with severe ADHD, this ...
Work with someone you trust. Having someone who supports your efforts might help keep you on track during the day. Whether it's at work or at home, another person can help you be accountable for ...
Here are some of the most common reasons kids with ADHD race through their homework assignments. 1. Trouble holding on to information. Trouble with working memory can make it hard for kids with ADHD to keep information in mind as they do their homework. Instead of taking their time to think through their answers, they might scribble them out as ...
In addition, regular meditation practice may increase focus and decrease stress. Do one task at a time: Focus on one task at a time at work. This reduces anxiety and nervousness surrounding completing all the daily tasks. Talk to others: If you feel comfortable sharing your condition with your community, this can help increase others' compassion.
Step 4: Designate a Homework Location. Create a dedicated and consistent homework location, in a quiet spot with good lighting, for homework to be done each day. Choose a location as free as possible from the kinds of visual distractions that cause ADHD minds to wander. Rule out television, screen time, or music with words during homework time.
ADHD and Homework. Our eleven-year-old daughter, who has been diagnosed with inattentive-type ADHD, has been doing better since she began treatment with stimulant medication. However, we still have trouble getting her organized around homework. We have tried setting up an office in her room, taking away all the distractions, keeping the area ...
Transitions can be challenging for children with ADHD; they may need extra help getting ready, and more time getting used to new settings. Having to spend time doing schoolwork, homework, and family activities in the same space where parents may also have to do their own work can create additional stress for students and parents.
Schedule a five-minute break for every 20 minutes of work. Short, frequent breaks help children with ADHD recharge. Respect your child's "saturation point.". If he's too tired or frustrated to finish his homework, let him stop. Write a note to the teacher explaining that he did as much as he could.
Once the time is up, ask your child to walk away from her work area, set the timer for five minutes, and take a break. During that break, encourage your child to move around, engage in jumping ...
It's a delicate balance of personal discipline, intentionality, open communication, prescription medicine and relentless, deranged positivity. The last ingredient seems so trite but is necessary ...
Script 4: Estimating Time. Your child insists that her diorama will only take 30 minutes to build; it ends up taking more than three hours. Children with ADHD don't procrastinate and underestimate time on purpose. Their internal clocks are quiet or easily stalled, making it difficult to estimate time.