If you are a college student with ADHD, your daily homework routine might look like this:
6PM: Sit down to start math homework
8PM: Realize you did one problem of math homework but have memorized every lyric to Beyonce’s new album
9PM: Decide to start Spanish assignment
9:01PM: Realize you were daydreaming when your Spanish professor assigned the homework
Being a college student with ADHD can feel like you are being thrown to the wolves. No longer are your professors checking in if you forget to turn in an assignment. Instead, you become one of the 300 students in a lecture hall. No longer do you have the quiet space of your bedroom to do homework in, now you have a messy dorm room shared with a loud roommate.
ADHD and College Students
One in six college students are reported to be diagnosed with ADHD. Symptoms of ADHD in college students can include:
Problems prioritizing
Disorganization
Poor time management skills
Problems completing tasks
Problems focusing on a task
Trouble planning
If you are unsure if you have ADHD, take our free test here.
As a college student with ADHD, you might be overwhelmed thinking about how you will balance intense courses, distractions, and your ADHD. Here are some strategies to help you navigate ADHD, college, and the distractions all around you.
Utilize a Planner in the Best Way for Your ADHD Brain
College students with ADHD often forget to turn in assignments or miss when the professor tells the class about the homework. By utilizing a planner in the following way, you can get in the habit of always writing down the homework and being aware if you missed an assignment.
Here are some planner tips we suggest:
Write out all of your classes every day even if some of your classes are on a different day
After each class, write your homework for that class
Always write something next to the class. If you have no assignments write “Nothing”
Put due dates next to the assignments and exams
If you have an exam coming up, write “Study for test on *date*”
If you get home notice that nothing is written next to a class check the class page online, text a friend, or email the professor to see what you missed
Choose the Right Homework Environment
With all the distractions of a college campus, it can be easy for college students with ADHD to get distracted. Many college students work at coffee shops or in the library, but that may not be the best option for you if you get off task easily.
Find a place free from distractions
This may be your dorm room, a corner in the library, or even a study room on campus that you reserve. If you share a room with a roommate and get distracted by them being in the room with you, you might have to venture out onto campus to find a study spot that is quieter.
Sit in the same place every time you do homework
Every time you do homework, go to the same place. This spot can become a place of focus and productivity for you.
Make sure you have all of your supplies before getting started
Before you leave for your homework destination, make sure you have everything you will need. This will help reduce the possibility of you getting distracted while tracking down your calculator, notebook, or pens.
Notice what works best for you
Different things can work for different people. Take note of what works best for you: working with music or silence; sitting in a chair or laying down; getting homework done right after class or later in the evening.
Implement the Pomodoro Technique
If you find yourself getting sidetracked with different tasks while doing homework, try the pomodoro technique.
The pomodoro technique consists of 25 minutes focusing on one task followed by a 5 min break. Once you do 4 pomodoros, take a longer break.
It is important to use your break time to do something like stretch, clear off your work space, or take a short walk around your space. Opening up TikTok, starting a video game, or starting to deep clean your room might be difficult to stop after the 5 minutes pass.
Here’s a free pomodoro timer to help you break up your study sessions.
Break up Big Tasks
If you have ADHD, you might feel paralyzed and not know where to start when you have a big assignment. Try breaking up big assignments into smaller, more manageable tasks using the 3-2-1 method.
Break down a big assignment you have into smaller parts and label them 3 (don't know what to do), 2 (manageable), and 1 (easy). Your goal is to break your assignment up into 1s and 2s.
For example: You have a 6 page history paper due in a few weeks. Instead of putting “write paper” on your to-do list, break it up like this:
Brainstorm Topics (1)
Highlight quotes in textbook (1)
Research background (2)
Make an outline (1)
Write Introduction (2)
Write Conclusion (2)
Write Body Paragraph 1 (2)
Cite Sources (1)
Seeing “write paper” in your planner can feel overwhelming and you might not even know where to start. By breaking up the paper into smaller tasks and labeling them based on difficulty, a daunting paper can seem more manageable.
Utilize ADHD Resources
There are many apps that exist to help students who have ADHD stay focused. From homework timers to website blockers, you can find an app or software to help you to get less distracted. Some resources that we have found include:
Forest app: Pomodoro timer that helps you stay off your phone
Todoist App: Provides space to write down to-dos and plan your day
Due - Reminders & Timers app: repeatedly reminds you of things until you mark them complete'
myHomework app: tracks assignments and notifies you when they are due
Freedom app: blocks websites and apps that distract you
Consider NeemaStudy- Individualized ADHD Coaching
NeemaStudy provides individualized academic coaching for college students with ADHD that is personalized to your needs and assignments. It includes weekly coaching sessions where our skilled coach teaches you study skills and helps you prioritize your to do list. There are also two weekly study halls where you can have accountability as you work on your assignments. If NeemaStudy sounds like it would be helpful for you, schedule a free consultation here.