5 Exam Preparation Tips for ADHD Students
As we fast approach the end of the year, the exam period will soon be upon us, which is overwhelming for anyone. However, for students with Attention-Deficit / Hyperactivity Disorder (ADHD) this can often bring extra challenges such as difficulties with attention, time management, organisation and emotional regulation, which can make preparing for exams feel like an uphill battle. Students with ADHD often understand the course work, however struggle with applying themselves to study consistently.
Rather than trying to study harder, effective exam preparation is about studying smarter and working to your strengths. By working with the way your brain functions instead of against it, you can help reduce the stress of study, improve your confidence, and maintain a consistent routine.
Below are five practical tips to help with preparation for exams:
1. Break Tasks into Smaller Manageable Chunks
Trying to read an entire textbook or a long list of revision items can quickly become overwhelming. The ADHD brain often struggles to know where to begin when there is a large task to undertake. This can lead to procrastination or avoiding the task entirely.
Instead of writing “Study biology,” break it down into specific tasks to make it easier to approach. For example:
- Read pages 20-30 of the textbook;
- Complete five practice questions;
- Watch one revision video.
As you tick each item off your to-do list, it will provide you with the much-needed sense of achievement with a side of Dopamine, that will help maintain motivation and encourage you to keep going. Smaller goals also make it easier to restart the task if you become distracted.
2. Use Timers to Stay Focussed
Many people with ADHD often experience what is called “time blindness,” which makes it difficult to judge how long a task will take, and how much time has passed. Consequently, it can make study planning seem overwhelming and can result in challenges remaining task focussed for long periods of time.
Using structured study intervals can make revision feel more manageable. It can help you with the much-needed motivation to remain task focussed and concentrate for set periods of time as well as help with time management. Having a visual timer that has an audible or visual alarm to signal the beginning and end of the study period, is even better! Try studying for 25-30 minutes before taking a 5–15-minute break. After completing several study sessions, you can reward yourself with a longer break or pleasurable activity, which will help keep you motivated to apply yourself further.
3. Create a Study Environment That Works for You
A study environment for one student with ADHD may be very different for another student with ADHD. It is all about tailoring it to your individual needs. Some may work best in complete silence wearing noise cancelling headphones, whilst another student may prefer to play music in the background.
Experiment with different environments and notice what helps you stay engaged. It could be helpful to tinker with ideas like:
- Maintaining a tidy desk space, keeping only the materials you need on your desk;
- Wearing noise-cancelling headphones;
- Using a fidget tool or sitting on a wobble chair if you need movement to help with concentration;
- Study in a quiet space like a local library, or a dedicated study space rather than your bedroom where many distractions are present.
4. Make Revision Active Instead of Passive
Reading notes repeatedly is what would be called passive learning where the information is learned through rote learning and repetition. This can lead to wandering attention, when completed in isolation for extended periods for students with ADHD. Whereas active learning, which involves interacting as much as possible with the content, and involves multi-sensory input is preferred for the ADHD brain. Some examples of active learning techniques are:
- Creating colourful mind maps;
- Highlight the key points in a body of text and use this to create as summary or study cheat sheet;
- Using flashcards or similar apps to test your knowledge;
- Teaching the content to another person;
- Completing past exam questions;
- Drawing diagrams or summarising previously completed content.
The more your brain actively engages with the information, the more likely it is to remember, and be able to recall what is required during the exam.
5. Don’t Forget Your Brain and Body
As exams get closer it is tempting to spend as much time as possible studying. This often comes at a cost. Neglecting your wellbeing can make concentration harder and memory less effective, impacting performance. Consider the following tips to maximise your wellbeing:
- Maintain a regular sleep routine with good sleep hygiene;
- Ensure you eat nutritious meals and remain well hydrated;
- Consider short intermittent bursts of physical activity throughout the day;
- Take time to relax and do the things you enjoy.
Forcing yourself to study beyond your limits to prepare for exams, is unlikely to be effective. If anything, you will fatigue and could reach burnout. Instead, try taking time to recognise how your brain works and build study routines that work for you.
If you would like further assistance to set up a study plan that is right for you, call our friendly reception team on 0477 798 932 to book an appointment with a psychologist today.
James Grgetic is a Psychologist at Progressive Psychology.