Disclaimer

This is not professional medical advice. These study tips are based on the real experiences of students with ADHD who have found ways to work with their brains instead of fighting against them. 

Everyone’s brain works differently, so not everything here will work for you—but hopefully, you’ll find strategies that actually make studying easier.  

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Study Tips for Students with ADHD: 11 Tips That Actually Help

1. Stop Trying to Study the Way Other Students Do 

If you have ADHD, your brain doesn’t work the same way as everyone else’s. So why would you expect typical study advice to work for you?  

- Sitting still for hours? Probably not happening.  

- Reading a textbook and “absorbing” the information? Unlikely.  

- Forcing yourself to focus through sheer willpower? Not a strategy.  

Instead of trying to fit into study methods that don’t work for you, experiment with different ways to engage with the material. 

Move around, speak out loud, use your hands—find what keeps your brain interested instead of trying to force it to behave.  

2. Move When You Study

Your brain is more alert when your body is moving. That’s why you start pacing when you’re deep in thought or fidgeting when you’re trying to pay attention. 

Instead of fighting that, use it:  

• Walk around while reviewing notes—Pacing while reading out loud can help keep you engaged.  
• Rock in a chair or bounce your leg—Small repetitive movements can help your brain focus.  
• Use a standing desk or sit on a stability ball—Changing positions can keep restlessness in check.  
• Try chewing gum—The repetitive motion can sometimes help with concentration.  

If you need movement to focus, don’t sit still and expect results.  

3. Don’t Study Without a Plan (Or You’ll Get Lost in the Chaos)

ADHD brains love diving into things without a plan… which is why you might start “studying” only to realize an hour later that you’ve been jumping between random topics and nothing is sticking.  

Before you start, write down exactly what you need to do. 

Not just “study history,” but:  

• Review pages 10-20 in the textbook  
• Make a timeline of major events  
• Quiz yourself with practice questions  

Your brain needs clear steps. Otherwise, you’ll drift from one thing to another without getting anything done.  

4. Make Studying a Game (Because Boredom Kills Focus Faster Than Anything Else)

Your brain hates being bored. The second something feels repetitive, it’s over—you’re staring at the words, but your mind is miles away. 

So how do you trick your brain into staying engaged?  

• Turn it into a challenge—Time yourself to see how fast you can get through a section without making mistakes.  
• Make it competitive—Study with a friend and see who can recall more facts.  
• Create flashcards with missing words and see if you can fill in the blanks.  
• Use ridiculous associations—The weirder and funnier the connection, the more likely you’ll remember it.  

Your brain craves novelty—so give it something interesting to latch onto.  

5. Do the Hardest Task When Your Brain is at Its Best

Your brain has energy peaks throughout the day. 

That means you have to pay attention to when you naturally feel the most alert and focused—that’s when you should study your hardest subject.  

For some, that’s right after school. For others, it’s late at night. If you try to force yourself to do difficult tasks when your brain is running on fumes, you’ll get nowhere. 

Study when your brain is most cooperative.

6. Externalize Everything (Because Your Brain Will Not Remember It Later)

ADHD makes it hard to keep track of things in your head. You think you’ll remember, but five minutes later, it’s gone. 

You can fix this by externalizing everything:  

• Write down assignments immediately (don’t trust yourself to remember).  
• Use sticky notes for reminders (where you can see them).  
• Set alarms for study sessions so you don’t forget.  
• Use a whiteboard for planning tasks—your brain needs visual reminders.  

The less you rely on memory, the better. Make your to-dos visible so your brain can’t ignore them.  

7. Study in Sprints, Not Marathons

Your brain may make focusing for hours at a time difficult. If you try, you’ll end up zoning out and getting nothing done. 

So, instead, study in sprints.  

• Set a timer for 25-30 minutes
• Work with full focus until the timer goes off
• Take a 5-10 minute break
• Then repeat

This is the Pomodoro technique, and it works because your brain knows there’s a break coming. You’re more likely to stay focused when there’s an endpoint in sight.  

8. Sound Can Help You Focus—If You Use It Right  

Some students need silence to focus. Others may find it impossible to concentrate in complete quiet. 

If background noise helps you, then use it to your advantage:

• Try instrumental music or white noise—Lyrics can be distracting.  
• Use "body doubling"—Study near someone else who's also working (even if you're not talking).  
• Listen to a looped soundtrack—Repetitive sounds can keep your brain engaged without distracting it.  

Experiment with different types of background noise to see what works for you.  

9. Stop Waiting Until the Last Minute (Your Brain Will Betray You) 

You might forget about assignments until it’s way too late, which is why you end up pulling all-nighters. 

But last-minute cramming means high stress, low retention, and exhaustion.  

• Use deadlines against themselves—If an assignment is due Friday, set a deadline for Wednesday. This will make you finish earlier.  
• Break work into tiny steps—Instead of "write an essay," start with "write one sentence."  
• Set reminders before it's urgent—Your future self will thank you.  

Starting early isn’t about being responsible—it’s about not hating yourself later.  

10. Your Environment Matters More Than You Think  

ADHD brains are sensitive to distractions. 

A messy desk, a loud room, or even an uncomfortable chair can make it harder to focus.  

• Declutter your study space—Less visual clutter = less mental clutter.  
• Change locations if you need to—Sometimes a new environment resets focus.  
• Use fidget tools if they help—They’re not just toys; they give your brain something to channel excess energy into.  

If your environment is working against you, then change it.  

11. Perfectionism Will Paralyze You—Done Is Better Than Perfect

A lot of students with ADHD struggle with perfectionism—if they can’t do something perfectly, they won’t do it at all. This leads to procrastination, missed assignments, and frustration.  

Here’s the truth: imperfect effort is better than no effort. 

If you can’t write a perfect essay, then write a messy draft. 

If you can’t study everything, that's fine. But study something. Progress is what matters.  

Final Thoughts

ADHD brains work differently, and that’s not a bad thing. The key to studying isn’t forcing yourself to work like everyone else—it’s figuring out what actually helps you learn. 

So experiment, adjust and find what works for you. 

And most importantly—be patient with yourself. You’ve got this.