adhd tips for doing homework

Getting On Top of ADHD Homework: Strategies for Success

To effectively tackle homework with ADHD, it's crucial to create a structured and distraction-free environment. Implementing consistent schedules, breaking tasks into manageable parts, and using timers can significantly improve focus and productivity. These strategies, tailored to the unique challenges ADHD presents, are key to transforming homework from a daunting task into an achievable goal.

Alice Gendron

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Struggling with ADHD and Homework? Let's Work It Out Together

Have you ever felt that, no matter how hard you try , you just can’t seem to hand in your homework on time , or get completely overwhelmed by the workload ? Or maybe you’re like I was, you’d get it done - but 10 minutes before the class started.

It’s not just you. Many of us with ADHD struggle with our academic responsibilities , whether that’s homework or making it to class on time. Today we’ll suggest some practical strategies so that you can take back control of your education. 

In this guide, we’ll discuss:

• Why ADHD impacts our ability to complete homework.
• The common challenges faced by children, teenagers, or students with ADHD.
• Practical tips for improving focus, productivity, and time management .
• Plus, plenty of stories from my own school experience.

Let’s find out how to make homework time less daunting and more manageable.

ADHD and Why We Can’t Just ‘Try Harder’ with Our Homework

Homework is difficult for many people with ADHD. So if you’re struggling right now, just know that it’s not you - it may just be the neurodevelopmental condition you live with. 

Attention Deficit Hyperactivity Disorder (ADHD) is a complex disorder with a long list of potential symptoms, each different for everyone. According to research, the most common symptoms typically originate from executive dysfunction . 

Our executive functions are the mental processes that help us plan, organize, and remember details . These executive functioning skills include working memory, flexible or critical thinking, and self-control.  

Sounds pretty useful for homework, right? 

Research shows that ADHD is linked to alterations in the early development of the brain, notably impacting areas like the prefrontal cortex , which is crucial for executive functions. This can explain why individuals with ADHD often find challenges with memory, organization, and time management , among other executive tasks.

That’s why we can’t just ‘try harder’ as teachers and parents may suggest. We need proper treatment and management strategies to support us, especially in these early school years. 

Does ADHD make it hard to do homework?

ADHD can make focusing on and managing homework tasks more challenging. Supportive strategies and structured help are essential for students with ADHD to successfully complete their assignments.

To put these struggles into context, let me tell you about my experience at school and beyond…

My Story of Homework & Undiagnosed ADHD

I wasn’t diagnosed with ADHD until I was 29, so my student years were difficult and confusing . I didn’t understand why I struggled with things like homework and lack of focus, while the other kids didn’t.

What I didn’t know was that my ADHD symptoms were affecting how I studied, interacted with people, and performed academically .

Homework was especially tricky because it relies on focus, time management, and organization - three things the ADHD mind doesn’t always allow for.

Sometimes, I’d be too busy daydreaming to even hear that there was homework (this was before many schools had online portals for this kind of thing). 

When I did know I had homework, I’d leave it unfinished until the day (or hour) it was due. I would do literally anything else. I loved to watch TV or play a video game, but I’d even do things I didn’t enjoy, like chores, just to avoid homework. It was pure procrastination .

And even when I was doing something fun, I couldn’t properly enjoy it with the guilt of not finishing my homework or coursework at the back of my mind.

I couldn’t get interested or motivated enough to do my homework until it was the last minute and the deadline was quickly approaching. Only then would I somehow get the extra energy I needed. 

Studying in general was a bit ‘hit or miss’. I had certain subjects I was more interested in, like art, music, or science, but ask me to solve math problems or watch a history documentary and I’d be watching the clock, waiting for lunch.

When I did sit down to work, it would often take me much, much longer to complete a task because I was constantly getting distracted or completely overwhelmed by the time pressure . Or I’d suddenly work at a superhuman speed (hyperfocus). It all depended on how interested I was.

Unfortunately, I experienced what many people with ADHD do: I was labeled ‘lazy’ or ‘wasting my potential’ . These things could be devastating to hear, especially when I was trying my hardest. Comments like these can quickly lead to low self-esteem and even develop into mental health disorders.

Instead of positive feedback and constructive criticism, we often get judged due to misunderstandings. It’s sad because ADHD students deserve proper support for the struggles they face every day, not judgment and labels.

Take our fun online quiz to visualize your ADHD traits and learn more about your brain!

Homework and its Most Common ADHD Challenges

The ADHD struggle with establishing and sticking to a homework routine is linked to a few key ADHD symptoms.

Now or Not Now: Procrastination & Time Management

It’s often said that people with ADHD have only two concepts of time: now and not now .

If you’ve ever watched someone with ADHD put off something for hours or days , only to rush through it the night before the deadline, you’ve seen this in action.

Procrastination is when a person decides to delay or avoid doing a task that needs to be done even though they could do it now . 

This delay usually results in more distress as you get closer to a deadline. Procrastination is also commonly associated with laziness by people who don’t understand what’s going on behind the scenes of the ADHD brain.  

People assume we’re neglecting our responsibilities because we’d rather enjoy ourselves at the expense of our responsibilities like homework or after-school activities. But in reality, we often think about these tasks, even to the point of stress and anxiety, but just cannot start because our brains aren't ready to face them yet. 

For children, time management can be a struggle, especially with things they’re not interested in, like his or her homework. By rushing to get this done outside of homework hours and before the deadline, there’s a risk of careless mistakes and negative results.

Parents may need to help with their child’s time management. For example, offering homework help at a set time might help them create a routine. Otherwise, they’ll have to tackle it themselves, without your help.

Overwhelm and Lack of Emotional Control

Once you’ve finally overcome procrastination and have gathered enough willpower to sit down and tackle your homework assignments, you may meet your next obstacle: overwhelm . 

When faced with a big project, like coursework or an essay, we may immediately get overwhelmed before even thinking about what needs to be done. I get this now, even in a work environment. I automatically assume there’s too much to be done , and it’s not possible before the deadline , often leading to genuine (but temporary) panic.

This can spiral into an emotional outburst , especially if you’re easily frustrated or tend to put a lot of pressure on yourself academically. Due to people with ADHD typically suffering from emotional dysregulation, it can be hard to ground yourself in these moments. 

The trick here is to fully break down your homework assignments or projects into each step that needs to be done (e.g.: research x, write a persuasive title). For an essay, separate it into sections: title, angle, introduction, point 1, point 2, and conclusion. Create a plan first (as a separate task) to make sure it’s cohesive, then tackle each section individually.  

While your list may be longer, you can properly judge how quickly certain tasks can be completed , usually making it less overwhelming. 

Brain Fog, Distractions and Difficulties Focusing

You’re ready to work. You have everything broken down into actionable pieces. But then the brain fog sets in. Your mind gets clouded , your thoughts aren’t as clear as you need them to be. 

When completing tasks that require sustained mental effort (like most homework does), you need focus. The problem is when the ADHD brain simply doesn’t want to. Students with ADHD know how elusive focus can be . Even if you stick to a homework routine, that doesn’t mean you’ll be able to focus enough for it to be worth it.

If you’ve ever tried to force yourself to focus when you’ve got brain fog, you know how exhausting it is. Often, for me, it leads to physical headaches and makes it difficult for me to think or function properly afterward. 

Sometimes you’re simply more prone to distractions than other times. This might be linked to the time of day, how much physical activity you’ve gotten, or how much mental energy you’ve already used. Some ways may increase your executive functioning (like physical activity), but you need to have them in your toolkit first.

Organizational Challenges: Losing or Forgetting Your Homework

Back at school, loose papers were my nemesis. If I didn’t lose them or leave them in the wrong exercise book, something would almost always happen to them. I can’t count the number of times I spilled a drink over something important (and the rest of my book bag). 

Forgetting homework is a big one . Imagine overcoming everything we’ve talked about above, only to leave your homework at home and get in trouble anyway. 

Do ADHD people get bored easier?

Yes, individuals with ADHD often require more stimulation, which can lead to quick boredom. Implementing engaging and varied activities can aid in sustaining their interest and focus.

Practical Tips for Improving Focus and Productivity as a Student

From early childhood through to adulthood, we can be students with ADHD at any age. That’s why we must find ways to make studying and homework-like tasks easier.

We know most children with ADHD prioritize tasks and activities that are interesting to them. So if the only time homework feels ‘easy’ is when we’re interested, how can we make homework and school time more exciting and see it in a positive light? It all starts with the right mindset and building good study habits. 

The first reminder I want to share with you is to be kind to yourself, always . ❤️ Remember that we struggle with our ADHD brains every day and are doing the best that we can. The most crucial part is that we should work with our brains and not against them .

Here are some other techniques that might help:

• Create a designated homework space that can accommodate all homework routines. It doesn't matter if it's a study table or kitchen table, as long as you can focus on doing your tasks. This space will help you focus on your homework and avoid distractions.
• Set the ambiance or mood that you are comfortable in working. Do you function well with no background noise, or are you okay working with white noise? Sometimes, these little details are essential to note because they can help increase your focus.
• Keep everything you need within reach . If school books are essential in doing   your homework, make sure the correct books are nearby. If you need to highlight specific phrases from your notes, make sure certain colored pens are at arms' reach or organized in front of you. Likewise, keeping distractions away can enforce focus and give better productivity.
• Establish a routine or schedule for homework time. This can help the mind get used to the activity and eventually minimize procrastination. Making a regular schedule for the school year, posted on a visible weekly calendar can remind you of the tasks that need to be finished.
• Break down big tasks into smaller and manageable chunks. This way, it won't look so daunting, and you can focus on one thing at a time. Dedicating a specific amount of time to each chunk can also help you stay on track, especially for uninteresting subjects that make your regular schedule challenging to accomplish.
• Taking breaks is essential and considered to be part of homework strategies. Break time can also minimize the effect of burnout. You can walk around, drink water, or do some stretching exercises during these times. Anything that can help you release the tension and give your eyes a break from staring at the screen 💻 or books for long periods. 
• Write down what's distracting you. This way, you can address the root cause of your distractions and find ways to avoid or minimize them. It can be a good idea to talk about this with someone who can help you so that they will be aware and give support when needed. Updating new routines to make things work can help achieve better focus and concentration.

If your child has ADHD and is struggling with their homework, remember to provide positive feedback when you see your child work at a reasonable time. Homework will struggle to hold your child’s attention, so you may need to provide extra help to create good study habits for your kid’s benefit.

If you haven’t already, it’s worth having an honest conversation with every teacher that works with your child to let them know that they might forget their homework sometimes, and not to be too hard on them, especially if they can bring it in the next day. I remember feeling so much shame from this, and many teachers simply didn’t understand. However, a positive, supportive learning environment can make all the difference to your child and their future success. 

Why do people with ADHD do well in school?

Students with ADHD can excel academically when their learning environment includes specialized support and resourceful strategies that align with their inventive and quick-thinking abilities.

Ace Your Homework with the ADHD-Friendly Pomodoro Technique! ✨

Tackling homework can feel overwhelming, especially for those with ADHD. Enter the Pomodoro Technique: a simple yet effective method that breaks homework into 25-minute focused sessions with 5-minute breaks to prevent burnout and boost productivity. 🍅

Set a timer for each session to maintain focus and enjoy short breaks to recharge, making homework less daunting and more doable. This structured approach enhances concentration and provides a sense of accomplishment as you progress through tasks. ⏱️

Try our free ADHD Pomodoro Timer - 4x25 minutes [Lofi - Chill🎵] video, designed to blend focus with relaxation, acting as your virtual study companion.  

Key Takeaways

• ADHD presents unique challenges such as difficulty with focus, time management, and organization , which can significantly impact homework habits.
• Procrastination is a common issue among individuals with ADHD, often misunderstood as laziness.
• Overwhelm, emotional dysregulation, and distractions further increase homework difficulties, leading to feelings of frustration and inadequacy.
• Practical tips for improving focus and productivity include creating a designated homework space , breaking down tasks into manageable chunks, and developing a routine to minimize procrastination.
• Remember to take breaks, address distractions, and practice self-compassion to maintain focus and avoid burnout.
• Parents and educators should provide understanding and support, avoiding judgment and fostering a positive learning environment.

There will be days when we can't seem to focus no matter how hard we try. And that's okay. Pushing too hard on ourselves will only lead to frustration and less productivity. School day and homework can be challenging, but we can get through it with the right mindset and strategies.

What’s Next?

If homework is something you or your child struggles with, you may also find these articles useful:

• Navigating Learning Challenges in Children with ADHD
• Strategies for Managing ADHD in School Settings
• Effective Strategies for Meeting Deadlines with Adult ADHD
• Staying Focused: Understanding & Overcoming Distractions With ADHD

Visualize and assess 25 ADHD traits and understand how they affect your life.

Frequently Asked Questions (FAQs)

Is it usual for many people with adhd to struggle with their schoolwork and assignments.

Many children (and even adults) with ADHD truly struggle with homework. This is largely because of their symptoms, like getting easily distracted, experiencing sensory overload, and being unable to focus.

Why do many people with ADHD procrastinate?

Many students with ADHD procrastinate because they do not find the task interesting enough. However, please note that reasons for procrastination can vary. An ADHD or even a neurotypical person might procrastinate because they are tired, anxious about another thing, or not motivated well.

How can we boost our productivity when it comes to schoolwork?

The first step is to be kind to yourself. Please don’t associate your procrastination or inability to accomplish your tasks on time with laziness. Your ADHD brain just works differently. Next is to tackle the problem one step at a time. For instance, if you don’t do well with distractions, try to have a dedicated workspace where it’s quiet.

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The mini adhd coach

Conquering Distractions: 11 Homework Tips for Students with ADHD

20 November, 2023

About 6 million children have been diagnosed with ADHD. While children with ADHD are beyond capable of succeeding in school, many of them struggle. The challenges regarding focus and time management can be overwhelming.

If you’re the parent of a student with ADHD, you’ve likely seen them struggle. Even figuring out how to focus on homework with ADHD can seem like an overwhelming task. How can you help your child stay on track so they can thrive at school?

We’ve compiled a list of our top tips that can help you minimize distractions and make the most out of your child’s study time. Read on to learn more.

1. Create a Structured Routine

Routine is important for anyone, especially children. However, neurodivergent children (like those with ADHD) have an even more intense need for a structured routine. It helps keep them on task.

Establish a consistent daily routine for homework. Set specific times for starting and finishing, and try to stick to it. Routines provide a sense of predictability, and that predictability can help students with ADHD better manage their time.

At first, try to maintain the schedule even on days without homework. The designated “homework time” can be used for studying, independent work , reading, or other quiet activities. You want to keep up with the consistent schedule even when it isn’t 100% necessary.

Once the student is able to complete their work during the allotted time, you can start easing up on the schedule on days when it’s not necessary. If you notice that they’re starting to struggle again, revisit the strict and consistent schedule.

2. Break Tasks into Smaller Steps

People with ADHD often experience a type of “task paralysis.” Even if a task seems small and manageable to a neurotypical person, the person with ADHD may find it overwhelming (even if they’re more than capable of it). Something as small as writing an outline can feel like climbing a mountain without climbing gear, so they’ll procrastinate .

Break down larger assignments into smaller and more manageable tasks. This can make the workload seem less overwhelming and make it easier to stay focused on one task at a time. This way, the student won’t get too ahead of themself and try to focus on too many things at once.

For example, let’s revisit the outline. “Write an outline” is a somewhat complex task, so how can you simplify it? Consider all of the small steps that go into it and break them down into a checklist that looks something like this:

• Gather your writing materials
• Collect your research
• Collect your notes
• Brainstorm section themes or ideas
• Bulletpoint your ideas within each section
• Brainstorm a thesis based on those ideas

These smaller tasks are far easier to address one by one.

Speaking of breaking down tasks, try to identify the most important tasks and prioritize them. Tackling high-priority assignments first can provide a sense of accomplishment and reduce anxiety about looming deadlines. In other words, conquering today’s homework should come before working on the assignment due in two weeks (and it’s likely much easier, so the student will feel accomplished).

3. Use a Planner or Organizer

Planners and organizers can be game-changing for students with ADHD. Unfortunately, those students are also the ones who struggle the most to use those tools! It takes some amount of focus to even use a planner, but it’s worth it.

Keep a physical planner or use digital tools to help organize assignments, due dates, and important tasks. In many cases, a physical planner is best. Writing in a physical planner is a mindful activity and the physical act of writing may help students remember things better.

That said, a digital planner is better than no planner at all. For some people, the notifications are far more helpful than the tactile sensation of writing. Students should, ideally, try both methods and see what works best for them.

This can help in planning and prioritizing work, reducing the likelihood of forgetting assignments. Make sure the student gets in the habit of writing everything down, no matter how small. Every task, event, and activity should go in the planner while the student is getting in the habit of using it.

4. Designate a Dedicated Study Space

This is crucial. Students, especially those with ADHD, can really benefit from having a special study space. No more doing homework in bed or on the couch if the student is struggling to stay on task.

A special study room or office is best, but this isn’t an option for everyone. If you live in a smaller home, you may need to settle for a study corner. Even a small desk with everything the student needs to complete their tasks is enough.

Create a quiet and organized study environment free from distractions. This space should be associated specifically with work to help trigger a focused mindset. When the student sits down, they’re in work mode.

School supplies should be at arm’s reach so the student doesn’t have to go wandering. The area should be pleasant, but not distracting. This should be a relatively quiet space (unless the student fares better with background noise).

5. Take Regular Breaks

Sitting down for long periods of time working on a single task can be challenging for anyone, but it’s especially challenging for students with ADHD. After a certain point, focus just disappears. Taking breaks is crucial, and while it may seem distracting, it can actually help the student stay on task.

Incorporate short breaks into study sessions. Short, frequent breaks can help manage restlessness and maintain concentration. Use a timer to remind the student to take breaks and return to tasks.

Work in short, focused bursts using the Pomodoro Technique . Set a timer for 25 minutes of focused work, followed by a 5-minute break. After completing four cycles, take a longer break.

If that particular technique doesn’t work, try different intervals until something “clicks.” During those breaks, the student can do whatever they like as long as it doesn’t exceed the break time. Movement breaks (more on that later), game breaks, or even just quick naps during longer breaks are all valid options.

6. Use Visual Aids and Timers

Sometimes people with ADHD have a hard time conceptualizing things. Visual aids can help them with that.

Visual aids, such as charts, diagrams, or color-coded notes, can help with organization and understanding concepts. Timers can be used to create a sense of urgency and structure for tasks.

These are all little things that are easy enough to modify for each individual student. Even a visual schedule with whiteboard markers and magnets can be great.

Try a variety of different visual aids until one “sticks.” You may have to cycle through them if one stops being effective.

7. Incorporate Movement

Let’s talk about movement. Many people with ADHD benefit from movement of some kind when they’re trying to focus. To onlookers, they seem fidgety and distracted, but they’re actually trying to improve their focus.

Allow for movement breaks during study sessions. Activities like stretching, walking, or fidgeting with a stress ball can help release excess energy and improve focus. Even a brief “workout session” in the middle of homework time (like some jumping jacks or a short run) can make a big difference in the student’s focus when they return to their work.

You can also incorporate movement during study sessions, not just during the breaks. Fidget toys or workout tools that can fit under a desk (such as a walking pad or an under-desk cycling machine) can work well for this. Students can continue working while also getting rid of some of that extra energy.

Even small forms of movement, like chewing gum, can help with focus. Don’t expect your child to sit still while they work. It won’t automatically mean that they’re learning better or working harder.

8. Establish a Reward System

Who doesn’t love a reward? Reward systems offer positive reinforcement for good behavior. In this case, that behavior is completing tasks. Associate those tasks with nice things.

Offer the student small rewards after finishing specific assignments or reaching certain milestones. You can start with the small “mini-tasks” that we discussed earlier. When you first start establishing the reward system, you can even reward behaviors like getting school supplies together or writing something down in the planner.

As the student becomes more organized, you can start focusing on the larger tasks. You can also offer different levels of rewards. Perhaps small tasks get rewards like stickers or candies while larger tasks could have small monetary rewards.

You can also have the rewards stack up by using a point system. This way you can focus more on larger rewards and the child learns how to delay their gratification for a larger reward in the future. Delayed gratification is something that many people with ADHD struggle with.

9. Use Focus Tools and Apps

Consider encouraging the use of tools and apps designed to improve focus and productivity. Some apps offer features like task management, time tracking, and reminders.

This can be challenging as many children with ADHD can go a bit overboard when it comes to their digital devices . If you think they’ll be too distracting, you may want to focus on other methods and ideas for now until the student is better at managing their own time.

To avoid this problem, you can focus on apps that limit the student’s devices. There are apps that make phones and computers unusable within certain time blocks or only allows the use of certain things (such as Microsoft Word or other study-friendly tools).

Eventually, you want the student to be able to limit their own technology use while they’re studying, but adding some programs like this can certainly help.

10. Avoid Unnecessary Distractions

How many distractions are surrounding your child when they’re trying to get their work done? Try to see things from their perspective.

Where is their study area? If it’s in front of a window, is it somewhere they can see other kids playing outside while they’re stuck inside working? Is it too close to the television or other devices, enough so that they can watch from their desk?

How about their small devices? Where is their phone when they’re working? Can they see or hear any video game consoles while they’re trying to do their homework? If they have toys, are they near enough to play with?

You want to minimize any and all distractions within the study space. Remember that kids with ADHD often struggle with delaying gratification, so even if they know and understand that they shouldn’t be playing with anything until they’re done with their work or on a break, they may struggle to stick with that.

11. Seek Support

Your child doesn’t have to deal with their ADHD alone. With proper support, they can thrive in the classroom.

Communicate with teachers about any challenges and discuss possible accommodations or support for the student with ADHD. Having a support system can make the learning environment more conducive to focus.

Consider ADHD coaching or extra tutoring. A coach or tutor can help the student gain ADHD-friendly study skills and executive functioning skills for students that will make homework time far easier and more productive. That extra boost can make a big difference.

Always remember to use your resources. The more people you have in your student’s “corner,” the better.

That’s How to Focus on Homework With ADHD

Learning how to focus on homework with ADHD can be a huge challenge. These tips can help you help your child so they can improve their study skills, get better scores on homework, and thrive in school.

ADHD can make doing homework harder, but with the right resources and support, there’s no reason that a student with ADHD can’t succeed.

We want to offer that support. At Peak Academic Coaching, we help students develop executive functioning skills for ADHD so they can do their best in school. Reach out to us today to get more info so your child can start with one of our coaches!

Get Started Today

To learn more about the programs offered by Peak Academic Coaching, visit our Academic Coaching and Executive Functioning Skills Coach pages. We also specialize in academic coaching for students with ADHD .

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Struggling to complete your homework : 10 ADHD friendly tips!

School , Youth March 21, 2022

Unlocking ADHD volunteer Vivien Loh writes about 10 easy tips that ADHDers can try out if they find it a struggle to concentrate and complete homework. 

ADHD students might often find themselves struggling to complete tasks and homework. Why so? ADHDers are interest-based learners, meaning, unless they’re excited about the homework they’re doing, it usually isn’t stimulating enough for their brains to keep them focused. As such, while doing homework, their brains often drift off and focus on something else more interesting. If you find yourself in such a situation, here are 10 tips that could help you: 

1. Create a study space

Find an area to complete your homework where other people won’t distract you. It’s important to organise this space, and make it your own so that it’s an area that’s fun to look at, further motivating you to start studying. You can add supplies you need, paste motivational quotes, play some soothing music and so much more! For example if you’re a person who’s an avid lover of nature, you can buy some plants to spruce up your study space. 

2. Challenge yourself 

Before starting, set a specific goal that you would like to achieve. It doesn’t have to be something long-term, it can be something daily, for example: completing 20 Science questions a day in a stipulated amount of time. Although setting goals and completing them bring a sense of satisfaction, ensure that the goals you set are attainable and realistic!

3. Create accountability 

Creating accountability is important because it ensures that you are keeping your progress in check, and meeting deadlines. This can come about in many different ways – for one, you could do daily challenges with a friend, and cheer each other on. Another effective method would be sticker charts, which also creates a sense of accomplishment. 

4. Break it into smaller pieces

Before starting to work on your assignments, divide them into smaller tasks. Each assignment looks daunting at first, but after breaking them down into more tangible, mini tasks, you’ll have more motivation to finish them all. This will also give you a better idea of how long you will take to complete each mini task, allowing you to have better time management. 

5. Add some movement 

Between assignments, give yourself short breaks, during which you can move about. Such movement releases neurotransmitters in your brain, in turn helping you with your focus. You could try using a fidget, pace around the room while reading, or even having short dance breaks.

6. Find a study buddy 

Studying with someone else adds accountability – you can check in on one another and motivate each other to keep going. In the event that you prefer to work on your own, there are many applications that make great study buddies on their own, such as Quizlet, Kahoot and Quia, just to name a few. 

7. Reward yourself for your effort 

Make the reward something you genuinely like, so that you’ll actually want to earn it. However, ensure that your reward isn’t accessible at all times, and to help with this, you can ask your parents to keep your reward away from you, and only give it back once your task is complete. 

8. Create a homework tracking system 

To make things less overwhelming, write down all your assignments. This helps you see how much work there really is as it’s penned down clearly, and not all in your head. You can write them down in a planner as well, so that at the same time, you can organise specific days to complete your homework. 

9. Don’t be afraid to mix it up 

Instead of doing 1 subject throughout your study session, try switching back and forth between 2-3 subjects to create variety. If you only have assignments from one subject, you can add in short 10-minute breaks into the mix, and do activities during this time such as colouring or playing an instrument. 

9. Respect your downtime 

Last but not least, don’t feel guilty when you’re taking a break. During exam seasons, it’s common to fall into the trap of feeling bad when you’re resting, but always remember that taking breaks is part of the process. Without them, your brain won’t have the ability to remember everything you’ve learnt. Respect your rest time, and fully relax during them so that you’re well-rested before your next study session! 

With the homework tips above, we hope that ADHDers will find doing homework less of a feat, and find success in completing homework and assignments on time. 

If you are looking for community support, join our ADHD support group or Discord chat !

(Content has been adapted from How to ADHD on Youtube, graphics by Cara. )  

If you liked this article and found it helpful, please share it with others.

If you are looking for community support, join our ADHD support group or Discord chat!

If you like this article and find it helpful, do consider donating to support us in our mission to empower ADHDers and their families to live life to the fullest.

*DISCLAIMER: This information is provided for educational purposes only and does not constitute medical advice. Should you suspect that you have ADHD, consider seeking the advice of a trained healthcare professional with any questions you may have about your condition.

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Andrea is a constantly curious person attracted to all things colourful. On weekends, you will probably find her churning out fun activities to keep her son occupied or engrossed in a new game/book/drama series. She enjoys every moment of volunteering with Unlocking ADHD and hopes to build a more inclusive and empathetic society that embraces neurodiversity.

Li Ming’s educational background is in Business Management and Mass Communications. She have worked in the areas of marketing communications, philanthropy and medical fundraising.

Fees are $70 per one hour session. Psychoeducational testing ranges between $750 to $1,120 depending on the tests required.

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I'm a Neurodivergent Psychologist & These 5 Things Get My ADHD Brain Into Gear

Work with your brain, not against it

Verywell / Dennis Madamba

Reinforcement Schedules

Dueling projects, scheduling that works for you, lean into your interests, outsourcing.

Motivation is commonly a struggle for people with ADHD. We hear teachers, parents, employers, and others call us “lazy” as a result. It is true that many people with ADHD have issues with procrastination, fail to start or complete tasks, and struggle to self-motivate. We tend to internalize these negative messages, wearing on our self-esteem.

Standard tips and advice for self-motivating are designed for neurotypical brains and, as a result, often do not work for people with ADHD. This further perpetuates the cycle of negative self-talk: Why aren’t these tips working for me? Why can’t I just do it? Why am I so lazy?

No one set of tricks will work for everyone. It is important to try different things and choose the best tactics for you in your environment. That being said, here are five tips that have helped me as a psychologist who has ADHD .

Dopamine is the brain chemical that causes us to feel various positive experiences, including pleasure, satisfaction, and achievement. When we complete a task and feel good about it, that's the dopamine surging through your brain.

People with ADHD tend to process dopamine differently than those without ADHD—while neurotypical brains often experience motivation as a result of dopamine, many of those with ADHD have disruptions in our dopamine pathways that interfere with this process. As a result, someone with ADHD might not experience the same dopamine effects when accomplishing non-preferred tasks or when we have to put in a lot of effort to achieve the desired outcome.

This means that those of us with ADHD do not experience the same automatic positive reinforcement and satisfaction that comes with completing a task as the other 90%  of the population.

Have you wondered why you just can’t motivate yourself like other people can? Wondered why you can’t make yourself just Do The Task already? If you have ADHD, this may be the reason. Your brain is not providing automatic rewards.

So, when we have tasks to complete, it can help to set up our own reward system or reinforcement schedule. Then, we can identify specific achievement points in the task so that rewards come relatively frequently (for example, when writing a paper, we can earn a reward each time we write a certain number of words).

Choose rewards that you find motivating, and remember that you can change them at any time you don't feel motivated by them anymore. Since an ADHD brain craves novelty, it might lose interest in a reward we wanted in the past—that's okay! The important thing is that it motivates us now.

We might also struggle with holding off on rewards. When the person imposing the reinforcement schedule is you, giving yourself the reward ahead of schedule is easy. Ask someone you trust to dispense rewards to keep you motivated.

This is a strategy I came up with when I first became an author. Writing a book is not easy and takes a long time, and the dopamine of finishing a task is so far away, especially when you first get started. It can feel impossible even to start working on a large project, one that you know will take months to complete. In addition, since ADHD brain craves novelty, any topic will start to feel boring over a long enough period of time, and focus becomes more difficult.

My solution is always to have two projects in progress at a time. When one topic starts to feel boring, I can switch to the other project and make progress. When that topic starts to get boring, I switch back, and the first topic feels novel again.

People with ADHD tend to have difficult relationships with sleep and are at higher risk for sleep disorders than the rest of the population; however, it's theorized that this may be due in part to a difference in circadian rhythm for those with ADHD . Standard work schedules in the U.S. are typically 9 to 5, emphasizing starting work early in the morning and being productive during daytime hours.

But it's not inherently superior to get something done at 9 in the morning compared to 9 at night (or any other time). Pay attention to the times when you feel at your best, your most alert, and your most energetic. Change your schedule so that those are the times when you do the things that need to get done.

An ADHD diagnosis entitles you to workplace accommodations , so you can talk to your employer about changing your work schedule to fit your needs. You can also shift your sleep schedule based on your own natural rhythm.

In addition, some people with ADHD require specific, set schedules to stay on top of things, but others do better with ever-changing schedules . Determine what fits your needs and motivates your brain, and implement that.

It is much easier to focus on something that we enjoy. This is true for everyone, but even more so for us with ADHD.

What are your interests and preferred tasks? What do you enjoy doing? How can you incorporate those tasks into your day or into other tasks that you tend to avoid or struggle with? If you can make a task more interesting by tying it into something else that you truly enjoy, that can make the less-preferred task more desirable.

Some tasks are not enjoyable, and we will not look forward to them regardless of how we frame them, break them down, or reward ourselves for completing them. Everything we do takes energy, and non-preferred tasks take even more energy because we have to overcome our reluctance to start or keep going. The more undesirable the task is, the harder it will be to start and continue.

You might realize that the energy that goes into certain tasks drains you and prevents you from having the bandwidth to do other important things. In that case, you might choose to outsource things that take up too much of your energy. It is okay to ask for help if you are struggling, and that includes outsourcing tasks that feel overwhelming or that cause a lot of trouble or stress.

For example, I struggle with keeping my home clean. There are so many tasks I would rather do than vacuum my living room, so I use a cleaning service that comes twice per month and does that for me. That frees up my energy for other tasks that do not drain me in the same way. I've spoken with other ADHDers who use services for things like laundry, meal prep, and other daily tasks that cause a lot of difficulties.

If you can make a task more interesting by tying it into something else that you truly enjoy, that can make the less-preferred task more desirable.

Even if something is not technically impossible for you, it is okay to seek support or outsource the task to professionals if it's within your means. You deserve to access the support you need. If you can afford these services, there is no shame in using them.

Everyone’s brain motivates in its own way, and those with ADHD tend to have particular difficulty starting and following through on tasks. Finding the motivation techniques and schedule that work for you can make important tasks manageable.

Skalski S, Pochwatko G, Balas R. Impact of motivation on selected aspects of attention in children with adhd.   Child Psychiatry Hum Dev . 2021;52(4):586-595.

Volkow ND, Wang GJ, Newcorn JH, et al. Motivation deficit in ADHD is associated with dysfunction of the dopamine reward pathway.   Mol Psychiatry . 2011;16(11):1147-1154.

Bijlenga D, Vollebregt MA, Kooij JJS, Arns M. The role of the circadian system in the etiology and pathophysiology of ADHD: time to redefine ADHD?   ADHD Atten Def Hyp Disord . 2019;11(1):5-19.

By Amy Marschall, PsyD Dr. Amy Marschall is an autistic clinical psychologist with ADHD, working with children and adolescents who also identify with these neurotypes among others. She is certified in TF-CBT and telemental health.

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6 Ways a Child With ADHD Can Study Better

 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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10 Study Tips for Children and Teens with ADHD

Whether your children are returning to in-person learning, e-learning, homeschooling, or a hybrid combination, there’s one thing that remains constant: homework. And study tips for ADHD can make all the difference for children and teens with ADHD.

In this article, we’ll cover 10 study tips for ADHD to make your child’s study time and homework time more productive — and more peaceful.

1. Create a “Study Only” Space

Distractions are one of the biggest road blocks when it comes to homework. Toys, TV, and even siblings who want to play can hinder study time. Children with ADHD are more likely to be distracted by their surroundings. The key is to create a “study only” space to help limit distractions. Trying to study in the family room while a sibling is playing or watching TV can be a big temptation.

Instead, create a comfortable place where your child can work with few distractions. Use this as a quiet place to work far away from noise and movement. Your child can clear his or her mind and focus on the tasks at hand.

Study spaces can include a quiet living room, the dining room table, or even the den (as long as the TV is off!).

Don’t do homework in the bedroom. The bedroom is a place for sleep and relaxation — not school work and stress. Study Tip

2. Make a Study/Homework Schedule

Most children thrive with consistency. And for children with ADHD, it’s even more essential to have a consistent routine. Adding a dedicated study/homework time to your child’s after school schedule helps to start his or her focus. Set a time each day for your child to study, whether he’s e-learning, in-person learning, or homeschooling. This is one of the best study tips for ADHD!

3. Add Breaks to Your Schedule

ADHD can make it hard to focus, especially if your child is studying a subject that’s not-so-interesting to him. Breaks are a must to help maintain focus and avoid burnout. Add a break time and encourage your child to eat a snack or even go for a quick walk with you. This quick little break allows the mind reset! Bonus: if you choose to move around for the break, it will help burn off extra energy.

We just covered the importance of adding a break to a long study session. Now we’re going to discuss the importance of starting the study session already fueled up and ready to go. If your child is hungry, he’s less likely to have a good study session. Healthy, nutrient-dense snacks are the best brain fuel.

Choose healthy foods that won’t crash his or her blood sugar. Certified Health Coach Pam Valdes suggests, “A combo of protein and complex carb (fiber-rich) snacks fuel energy and help stabilize blood sugar levels. For this reason, fruit and nut combinations work really well , such as apple & peanut butter, grapes & pecans, orange & almonds, pear & walnuts.”

5. Organize the Homework Station

Study tip #5 is all about organization. When you create a homework station for your child, organization is key to his or her success. Organize school supplies with:

• Colored folders or binders
• Colored notebooks or dividers
• Colorful labels
• Pencil case or pencil/pen caddy

However you decide to organize the station, it’s important that everything has a proper place. When everything — whether that’s a pencil or a notebook — has a place, your child spends more time studying and less time looking for lost pencils or books. This includes having a spot to hang up your child’s backpack.

6. Encourage and Support Your Child

A positive, supportive environment is a crucial ingredient to your child’s study area. Encourage your child to always try his or her best, and this is one study tip that can go far. When your child feels encouraged and supported, he’s more likely to see study time as a positive thing. If your child struggles, it’s okay to offer age appropriate help. Encourage your child look at challenges in a positive light to keep him or her motivated and develop a growth mindset .

Here are eight phrases that you can use to inspire and encourage your child:

• I can see you’re really trying!
• Keep on trying!
• You almost got it!
• I can see you tried hard.
• I appreciate your hard work on this project.
• How do you feel about that?
• I’m glad you enjoy learning!
• I’ll bet you knew you could do it!

If your child is struggling, don’t hesitate to stay in contact with your child’s teacher. When you know what’s going on in the classroom, it’s easy to spot red flags when they arise.

7. Understand Your Child’s Learning Style

Did you know that there are several different learning styles? Auditory, visual, or even kinesthetic — they are all valid and common ways of learning. Change studying habits to fit his or her learning style. For example, if your child is a kinesthetic learner, you can encourage the use of models or physical touch. You might also encourage your child to write down the facts he is trying to memorize. Use a finger to physically touch the items he is counting. According to Houghton College , movement can also help increase focus and attention while studying. This includes:

• Chewing gum
• Tapping a pencil
• Pacing (perhaps while you orally quiz your child on their test materials)

On the other hand, a visual learner may do better reading his or her own notes from class rather than an oral review.

The bottom line: Every child learns differently. Studying in a way that works for him or her can help improve both understanding and retention.

8. Know When It’s Time to End a Study Session

Children with ADHD can become easily frustrated or struggle to manage emotions. Encourage your child to keep going, but don’t push your child too much. If he or she has hit his or her limit, it’s okay to end a study session.

Praise your child after he or she finishes his or her homework or completes a study session, but remember to praise progress and effort.

9. Teach Your Child New Study Skills

Take each study session to the next level by teaching your child new study skills. A few examples of study skills include: mnemonic devices, effective reading, practicing concentration techniques, and efficient note-taking.

If your child is e-learning, there may be an adjustment as he or she learns to take notes via online classes. Be sure your child has plenty of notebooks, highlighters, and other tools for good note-taking.

10. Need More Than Just Study Tips for ADHD? Get Help If Your Child Needs It

Are you searching for actionable strategies to help your child with ADHD study better? In addition to practicing these study tips and strategies, your child may benefit from professional care. Here at Next Step 4 ADHD, we take multidisciplinary and holistic approach to your child’s ADHD treatment. Dr. Kristi Briscoe   is a board-certified pediatrician specializing in effective medication management, parent coaching, and proven strategies to motivate and encourage children with ADHD.

We also offer coaching and therapy. You can see our multidisciplinary team of compassionate and expert providers here.

To make an appointment, call us at   502-907-5908 . You can also request an appointment here.

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Study Tips for Teens with ADHD

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Diagnoses of attention-deficit disorder and attention-deficit/hyperactivity disorder (ADD/ADHD) have skyrocketed over the past decade. The 2016 National Survey of Children’s Health (NSCH) reports that 2.9 million adolescents ages 12-17 (11.9 percent of this age group) have a current diagnosis of ADHD. Millions more go undiagnosed and untreated.

While ADHD’s challenges vary significantly, distractibility and disorganization are common experiences. They make tests and homework especially difficult and time-consuming. Assignments are often late or missing, which lowers grades and self-esteem. Ultimately, such challenges can have a serious negative impact on students’ ability to get into top colleges.

Happily, several techniques help high school students sharpen their focus, lower stress and produce high-quality homework. They result in better grades and stronger skills that serve students well during college and beyond. These practices lead to greater success with extracurricular activities, too.

To learn more about these techniques and suggestions and how they may help you during your high school years, read on.

1. Set up a distraction-free work space

Keep distractions to a minimum. Turn off the TV, mute and hide your phone and quit your emailer. Music may lower anxiety and drown out noises, but listening to compelling songs can make it hard to concentrate. If you’re convinced that music may aid your concentration, try pieces without lyrics. Using noise-canceling headphones, even without music, can help those sensitive to sound.

Additionally, if you need to move around a lot, consider standing or pacing while you work. Try using a fidget cube. Repetitive actions often soothe fidgety folk.

2. Keep a calendar of all assignments and due dates

This is the most important thing you can do to stay on track: keep all assignments and due dates written down in one place. Before every homework session, check your calendar to assess and prioritize what tasks must be done tonight:

• Assignments due the next day are your first priority.
• What else is due this week, and when?
• Do future assignments need to be started early or done in phases?
• Will any assignments need to be coordinated with other students?
• Will you need special materials (books, supplies, etc.) to complete upcoming assignments?
• Note upcoming activities that could keep you from accomplishing tasks on time; consider which projects you need to begin early.

You’re likely to have regular after-school activities like music lessons, tutoring, driver’s ed, athletic events, play rehearsals or jobs. Estimate how much time you’ll have left for homework after such activities. Next, consider what homework must be completed over the following days. You might need to start on larger assignments several days before they’re due.

3. Estimate how long each task will take

Distractible people tend to have difficulty estimating times needed to accomplish tasks. For accurate estimates:

• List all tasks to be accomplished.
• Break tasks up into segments.
• How often do you need breaks? Plan on a five-minute break at each stopping point.
• Estimate the time necessary to do each task.
• Add estimates up, including all breaks.

Finally, track how long each task actually takes. This will make your future estimates more accurate and show where you tend to underestimate or forget steps.

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4. Take regular, timed breaks

Breaks release pent-up energy but derail attention. Before each break, set a timer for five minutes. Get up and away from work during each break. When the alarm goes off, no snoozes or excuses—get back to work.

Movement is vital to relieving stress and energy. During breaks, play with your pet, dance to a video, practice karate—do something physical to let off steam.

Parents, when kids take overly long breaks or forget to set alarms, remind them without scolding. A calm “Did your alarm go off?” or “When does your break end?” helps your child return to work quickly, and without embarrassment, which is itself a distraction.

5. Submit online assignments early

Websites crash, connectivity slows, power failures occur—be prepared. To avoid missing deadlines, set early deadlines for online submissions to allow for breaks and distractions. Before each deadline:

• Estimate how long it will take.
• Do you have other online deadlines that night?
• Consider obligations that might keep you from completing the work on time.

Then, add up time estimates, plus time for breaks, plus a 20% margin to account for distractions or connectivity issues. This is the minimum amount of time you should budget before the deadline.

6. Try doing homework with a parent in the room

I hear your concerns: Won’t having parents around distract students? Don’t parents interfere or nag? Isn’t sitting quietly with studying teens boring? Actually for many teens with ADHD, having parents in the room improves focus. They stick to tasks longer since if they text, watch videos or play games, parents will notice. This works best when parents don’t interact with children excessively, nag, chat or make too much noise while teens work.

Teens with ADHD often feel like everyone else is playing while they work, which causes resentment. When parents do chores like cooking, paying bills or washing dishes nearby, or sit and read or work quietly while teens do homework, they set an example of productivity and responsibility. They show that they’re willing to forgo more exciting diversions to help their kids to focus.

Doing homework after a full day of school is frustrating, and sitting near students to encourage better work habits means extra work for parents. But parents who show respect and support for teens’ efforts tend to have a strongly positive influence, and their children have higher grades and test scores.

That said, many parents of teens with ADHD have the condition, too. If parents with ADHD find it hard to sit quietly near teens, they may cause anxiety and distraction. Such parents should leave the room, but consider dropping in with brief encouragements every 20 or 30 minutes.

If parents discover children in mid-distraction, neutral questions like “How’s it going?” can help. Teaching humans to behave positively works as training pets does: avoid giving unnecessary punishment and reward positive behaviors with encouragement.

7. Positive parental involvement builds self-confidence

Students learn best when they feel responsible for their successes. They feel pride in overcoming challenges themselves rather than relying on external rewards for motivation. They also benefit from consistent parental support.

Parents who know their teens’ challenges, track grades and offer sympathy for frustrations tend to have children with better study skills. Showing interest in children’s assignments demonstrates that school work is important, but this doesn’t mean doing your child’s homework. It means discussing what teens are working on and asking about your child’s thoughts on their work. We often learn best when we explain things to others. Encourage your child to demonstrate their knowledge and develop solutions independently.

8. One-on-one mentoring and tutoring builds lifelong skills

One of the best ways for easily distracted people to improve study skills is to receive individualized attention from a near-peer mentor. Mentors help teens sharpen their skills, improve focus and build self-confidence. They help students prioritize and organize their work, clarify goals, choose valuable and engaging extracurriculars and prepare for the challenges of college.

How Parents Can Help Teens Get Unstuck

Because people with ADHD are often criticized for their distractibility, they often experience guilt, shame or anxiety that can lead to emotional flooding. They become overwhelmed, making focusing on homework impossible.

Parents who show empathy help lower this anxiety and build trust. During flooding episodes, no amount of argument or reasoning makes things better. A flooded brain can’t think straight. To reset it, parents might try suggesting helpful distractions like:

• Focused breathing, such as is done with yoga or meditation
• Getting up to stretch, pace or play with pets
• Playing an instrument or taking a dog for a walk
• Listening to music or watching pleasing videos

An overwhelmed teen also needs a longer break; watching a comedy, reading for fun or exercising for a half-hour goes a long way toward calming anxiety attacks or quieting outbursts. So, encourage anxious teens to take a break and have another go. And don’t forget to congratulate them when they come up with their own solutions.

To aid in dealing with related frustrations, CollegeVine publishes Zen , a blog of articles supporting students’ mental health throughout the college admissions process.

Play a Little Every Day

Being a student is a challenging, full-time job. We all need breaks and encouragement to function at our best. Here are a few important things to remember:

• Teens need breaks before as well as after homework. They need unstructured time every day to even out stress hormones.
• Working right up until bedtime leads to bad sleep patterns. Relax before bedtime to make insomnia, a frequent side-effect of ADHD, less likely.

With adequate preparation, consistent habits and family support, teens with ADD/ADHD can be high-functioning, happy students who go on to be high achievers. Try these tips and techniques and see how much more satisfying and successful studying can be.

CollegeVine’s blog is full of effective tips for improving study habits, handling stress and improving focus and retention. These posts are especially useful for students with ADHD:

Handling Your Homework: Time-Saving Tips

6 Techniques for Dealing with Stress in High School

10 Real-World Study Tips to Improve Processing and Retention

Learning Disability? There Are Lots of Resources for You to Succeed in High School

Want access to expert college guidance — for free? When you create your free CollegeVine account, you will find out your real admissions chances, build a best-fit school list, learn how to improve your profile, and get your questions answered by experts and peers—all for free. Sign up for your CollegeVine account today to get a boost on your college journey.

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5 Ways to Help with Attention Deficit Hyperactivity Disorder

1. having adhd can be considered a gift..

Posted September 14, 2024 | Reviewed by Kaja Perina

• What Is ADHD?
• Take our ADHD Test
• Find counselling to overcome ADHD

In helping someone with ADHD it is important to remember to treat the individual rather than the symptoms.

• People with ADHD tend thrive in structured environments.
• Sufficient sleep, well-balanced diet, regular exercise, and social support, can improve ADHD.

Children and adolescents are often referred to my practice to help cope better with their attention deficit disorder . As I described in a previous blog , there are many treatments available for patients with ADHD including cognitive behavioral therapy , hypnosis , instruction in anger management , and stimulant or cognition -enhancing medications.

This blog will focus on how people with ADHD can be better helped by their families, friends, teachers, and employers.

1. ADHD is a Gift

Often, people diagnosed with ADHD think of themselves as abnormal, disadvantaged, or bad. This can occur because sometimes they have been told repeatedly that their inability to pay attention is because they are lazy, unable to control themselves, or willfully disobedient. This can lead people to lose self-esteem , become anxious, or even depressed .

To help improve their self-doubt, I explain that having ADHD is a gift because it allows their mind to easily go many places and thus enhances their ability to be creative and think “outside-of-the box.” ADHD also gives them the ability to hyperfocus on something of interest to them, which can help them become much more productive in certain situations.

ADHD is only a “disorder” if it interferes with their lives, such as when they act impulsively, or lose focus when it would behoove them to pay better attention, such as at school or while performing some job responsibilities. However, I explain that once people control the negative aspects of their ADHD, they have significant advantages over people who do not have it.

2. Support the Person

Addressing the individual starts with listening carefully to their characterization of their challenges. Do they have trouble controlling their impulses? Do they have trouble focusing in school? Do they become distracted easily? Do they feel as if they might never improve?

If observers of the individual (e.g., teachers, parents, or co-workers) believe that certain of their ADHD-related behaviors are problematic, it is essential that the individual assess whether they agree, and if they are willing to work on improving these issues. Their supporter needs to remain patient during this process, with an understanding learning how to manage ADHD can involve many trials and errors.

Supporters who want to give verbal instructions to people with ADHD who are in a hyperfocused state should first address them by name to capture their attention. Otherwise, a hyperfocused individual is apt to appear as if they are ignoring instructions simply because they do not hear them.

To help affected individuals feel and function better, supporters should provide a lot of positive feedback regarding improved behaviors, rather than spotlighting undesirable characteristics.

People with ADHD who are treated with medications often report discomforts related to side-effects from the accompanying changes in their brain chemistry. Supporters can help reassure them that most medication side-effects improve with time. If this does not occur, the treating clinician might be asked to consider switching to a different kind of ADHD medication.

3. Providing Structure

People with ADHD tend thrive in structured environments. Such structure includes:

• Creating and maintaining routines can help develop habits of accomplishing tasks effectively.
• A quiet environment without distractions can be very helpful. This includes silencing cell phones or putting them in another room, or provision of noise-cancelling headphones. In a classroom this might mean allowing a student to sit away from others, including sometimes providing an empty classroom in which to take tests.
• It is helpful to plan how to break-up large projects into smaller steps, so that they do not feel overwhelming. Prioritizing assignments can be helpful when facing multiple tasks.
• In school, students can benefit from being given more time to complete their tests or in-school work. However, I believe it is unreasonable to expect a student with ADHD to spend much more time than the average student in completing their homework. Thus, for many students it is important that the quantity of their expected homework be decreased.
• When listening to a lecture or talk, students with ADHD should be encouraged to take notes regarding the ideas they are being taught (rather than word-for-word transcription of what has been said.) In this way, they become active learners, and are more apt to maintain attention.

4. Health Lifestyle

Promotion of a healthy lifestyle including sufficient sleep, well-balanced diet , regular exercise, and social support, is beneficial for everyone.

In particular, for people with ADHD:

• Adequate sleep (9-11 hours/day for children, 8-10 for adolescents, 7-9 for adults), is essential in many ways. People with ADHD should recognize that their symptoms worsen when they are tired. Furthermore, fatigue can cause poor mood, such as increased anxiety , which can exacerbate difficulties with focusing.
• Providing a well-balanced, regular diet can be very helpful in dealing with ADHD. Foods that may be helpful for people with ADHD include fruits and vegetables, protein-rich foods (especially at breakfast), and healthy fats from fish and nuts. Sugary foods should be avoided because they may increase impulsivity and inattention. Dehydration because of insufficient fluid intake can also worsen ADHD symptoms.
• Exercise (aerobic exercise for at least 150 minutes/week, and strength training at least twice weekly) can help reduce hyperactivity and improve concentration including through improving sleep.
• Their social circle should consist of supportive, non-judgmental individuals. Participation in support groups for ADHD can help people feel more at ease with their symptoms, and to learn new coping strategies.

5. Advocate

Some people with ADHD benefit from use of assistive technology such as apps that help them remain organized, or use of fidget toys to help them better focus. In these cases, the affected individual or their advocate should help push to allow uses of such devices at school or work.

Finally, it is important to recognize that even though a person with ADHD may be doing sufficiently well at school does not mean that they are not struggling to maintain their level of achievement. Thus, accommodations should be offered in these circumstances as well.

Optimal care for an individual with ADHD involves employing environmental measures such as described in this blog as well as treatment for the condition.

Ran D. Anbar, M.D., FAAP, is board-certified in both pediatric pulmonology and general pediatrics. He is the author of Changing Children's Lives with Hypnosis and the new book The Life Guide for Teens.

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Homework & Studying

Homework assignments can overwhelm and frustrate students with ADHD who struggle with executive functions, focus, and organization. Here, find study and assignment tips for students with attention deficit and learning differences.

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