College life is often a challenging experience for many students. For those with Attention-Deficit/Hyperactivity Disorder (ADHD), it can feel like trying to run a marathon with a backpack full of rocks.Â
According to the American Psychiatric Association, ADHD affects approximately 8.4% of children and 2.5% of adults. If you have ADHD, it can be difficult to manage your time, pay attention in class, or stay organized in college. However, there are ways to help a student with ADHD find a balance and achieve success in college.Â
Below are a few practical and evidence-based guidelines that college students with ADHD can follow to be successful.
Create a Structured Routine
Staying organized and managing time wisely remains one of the greatest challenges for students with ADHD. A regimented routine can help with this. Luckily for students, there are many tools out there: paper planners, digital Google Calendars, or even apps like Todoist to help them stay on track with assignments and deadlines and manage their class schedule.Â
Setting consistent study times each day can also help create a routine that minimizes distractions and keeps the brain in a learning rhythm. For example, dedicating two hours every evening to study and scheduling regular breaks can prevent burnout. Students find that the Pomodoro Technique, studying for 25 minutes and then taking a 5-minute break, is an effective way to stay on track. Every four cycles, take a longer break.
Join a Supportive Community
College can feel isolating, but connecting with others can be incredibly beneficial. Joining a club, study group, or even an ADHD support group can provide students with a sense of belonging and accountability. Engaging in campus clubs or study groups not only offers social support but can also be a source of academic help. Being around peers who share similar goals can motivate students to stay on track.Â
Many campuses have support groups specifically for students with ADHD. These groups provide a platform to share experiences, learn from others, and receive encouragement from peers facing similar challenges. Students can often find these groups through their university’s disability services office or student affairs department.
Use Effective Study Techniques
Traditional study methods may not always be effective for students with ADHD. Exploring different techniques can help students find what works best for them. Multi-modal learning, which involves using various methods like highlighting text with different-colored pens, doodling in the margins, or recording voice memos and listening to them while walking, can be particularly effective.
Plan and Prioritize Tasks
ADHD often comes with challenges in executive functioning, including planning, prioritizing, and managing time. It is crucial to have a strategy to address these issues. One effective approach is to schedule weekly reviews.Â
For instance, setting aside time each week, on Sunday evenings, to plan the upcoming week is incredibly helpful. During this time, students can review assignments, tests, and personal commitments and prioritize them accordingly. Revising plans daily ensures tasks are being tackled effectively and nothing falls through the cracks.
Breaking tasks into smaller steps can also reduce anxiety and prevent procrastination. Large projects or papers can seem overwhelming at first glance. By dividing them into stages—like researching, outlining, drafting, and editing—students can manage their workload more efficiently and avoid last-minute stress.
Be Proactive About Campus Resources
Many students are unaware of the resources available to them on campus, but being proactive in seeking out these resources can make a significant difference. Most colleges offer accommodations for students with ADHD, such as extra time on tests or quiet rooms for exams.Â
The National Center for Education Statistics reports that only about 37% of students with disabilities, including ADHD, take advantage of these accommodations. Reaching out to professors and the disability services office at the start of the semester ensures students have what they need well before it is critical.
Students should also make use of campus support services like tutoring centers, writing labs, and counseling services. These services are often free and can provide personalized support tailored to each student’s unique needs.
Find Your Optimal Study Environment
A noisy or distracting environment can make focusing nearly impossible for someone with ADHD. Finding a quiet and conducive space for studying is essential. Libraries, quiet coffee shops, or designated study areas in residence halls can provide a calm environment in which to focus.Â
Some universities even offer rooms specifically for students with ADHD or other learning differences. If finding complete silence is a challenge, noise-canceling headphones or white noise apps can help block out distractions and maintain concentration.
Sleep Regularly and Maintain a Healthy Lifestyle
A healthy body supports a healthy mind. Sleep, exercise, and nutrition are crucial components of managing ADHD symptoms. Students with ADHD often struggle with irregular sleep patterns, which can exacerbate symptoms. Establishing a regular sleep schedule can improve concentration, mood, and memory.
Regular physical activity has been shown to improve focus, memory, and mood. Likewise, a balanced diet rich in omega-3 fatty acids, fruits, and vegetables can support brain health. Incorporating these habits into daily life can significantly impact both academic performance and overall well-being.
Manage ADHD Medications Effectively
For those on medication for ADHD, managing the regimen properly is key to maintaining focus and productivity. Only about 53% of college students with ADHD adhere to their medication plan, which can negatively affect academic performance. Regular check-ins with healthcare providers to adjust medication as needed are also crucial.
Develop Coping Strategies
Effective coping mechanisms can help students manage the stress and anxiety that often accompany ADHD. Techniques such as deep breathing, meditation, or yoga can help manage stress.
Cognitive-behavioral therapy (CBT) is another effective approach, helping individuals develop better coping strategies and resilience. Hiring an ADHD coach can also be beneficial. An ADHD coach can help students create personalized strategies for managing symptoms, setting goals, and achieving academic success.
Take Charge of Your Success With Zeam
Navigating college life with ADHD may seem daunting, but it is entirely possible with the right strategies and support. Experiment with different techniques, reach out for help when needed, and remember that there is no one-size-fits-all solution. It is about finding what works for you and sticking with it.Â
At Zeam Health & Wellness, we offer comprehensive mental health services, including ADHD support and coaching. Connect with us today to start your journey toward better mental health and academic success. You do not have to do this alone—let us help you succeed.
