Studying with ADHD Specific learning difficulties (SpLD)

University can be an exciting time of growth and discovery, but if you have ADHD, it can also bring some challenges. From managing deadlines to staying focused during study, the demands of higher education can feel overwhelming. With the right strategies and support though, you can achieve your study goals.

Here’s some practical tips for studying with ADHD, to help you be organised, reduce stress, and succeed in your studies.

Study tips

Break Tasks into chunks - use techniques like the Pomodoro method (25 minutes of focused work followed by a 5-minute break) to stay productive without burning out.

Use visual learning tools like Mind maps, diagrams, and colour-coded notes to help you process and retain information more effectively.

Active Engagement - reinforce your learning by discussing topics with peers or teaching the material to someone else.

Time Management

Use tools like Google Calendar or Outlook as they can help you plan your week, set reminders for deadlines, and avoid last-minute panics.

Keep to-do lists manageable by focusing on 2 to 3 key tasks each day. This helps prevent overwhelm and keeps you moving forward.

Block out time for studying, and relaxing. This structure can help reduce decision fatigue.

Keeping motivated

Share your goals with family, a friend or study buddy. Regular check-ins can keep you on track.

Reward yourself by pairing tasks with small treats. After completing a study session watch an episode of your favourite show, go for a walk, or enjoy a snack.

Write down distractions, if intrusive thoughts are getting in the way, write them down on a piece of paper, then put the paper away to look at later.

Beating procrastination

Procrastination can be a common challenge. Here are some ways to tackle it:

• Break study down into micro-tasks. Instead of “write essay,” begin with “open document” or “write the title” as small wins build momentum.
• Try the five-minute rule, commit to working on something for just five minutes. Often, getting started is the hardest part.
• Understand why you avoid certain study tasks. Are they’re boring, difficult, or anxiety-inducing? Identifying the cause can help you find the right solution.
• Change your environment as a new setting, like the library, a café, or a quiet study room, can help reset your focus.

Create a study-friendly environment

Designate a study space, keep it tidy and free from distractions. Noise-cancelling headphones or background music can help with concentration.

Limit digital distractions. If you don’t use your phone for study you can have it on flight mode or make it harder to reach during study time.

Look after your wellbeing

Stay active as regular movement, whether it’s walking, yoga, or dancing, can improve focus and reduce restlessness.

Prioritise sleep, as ADHD can affect sleep patterns sticking to a consistent bedtime routine can be helpful.

ADHD doesn’t have to be a barrier to academic success. With the right tools, strategies, and support, you can navigate university study with confidence. Start small, build routines that work for you, and don’t hesitate to reach out for help—your goals are absolutely achievable.