In this episode, we will be discussing study habits that can help reduce feelings of overwhelm for young adults with ADHD as they navigate their journey through college, trade school, first jobs, and into their 20s.

Minimize Distractions

One of the biggest challenges for young adults with ADHD is staying focused on their studies. Here are some tips to help minimize distractions:

• Find a quiet place to study where nobody will come talk to you. It may actually be in the middle of a coffee shop, if that's what works for you. Try different places to see what works for you.
• Use headphones and 'Focus' or 'Study' music/background noise. Block out the sounds around you. Music with words doesn't work the same way.
• Turn your phone to 'Do not disturb'. Make the space for yourself to get the work done that you need to do. If you see that you lack self-control with your phone, consider using an app that blocks the apps that you tend to get the most distracted with.

Get Up and Move

Sitting for long periods of time can be challenging for young adults with ADHD. Here are some tips to help you stay active:

• Stretch, walk around the block, do jumping jacks.
• Get a snack.
• Go to the bathroom.
• Meditate
• Call your mom. ;)
• Use a timer that can be helpful. Studies have shown that optimal focus time is between 10 and 40 minutes.

Don't Leave It All for Cramming

Cramming for tests is never a good idea, especially for young adults with ADHD. Here are some tips to help you stay on top of your studies:

• Review your notes after class. We often see things in our notes that we didn't fully process while we were writing everything down. If you get into a regular habit of this, there is never a TON to review, but everything will be much more familiar and ingrained when you get to test prep.
• Recopying your notes is great for retention.

Study with Others

Studying with others can be a great way to stay motivated and focused. Here are some tips to help you study with others:

• Every student picks things up in different ways. Having other people to bounce ideas off of, discuss concepts with, or to teach concepts, will all help you be a better student.

Set Goals and Reward Yourself

Setting achievable goals and rewarding yourself when you reach them can help you stay motivated. Here are some tips to help you set goals and reward yourself:

• Achievable goals, small rewards when you reach them.

Keep Track of Deadlines and Assignments

Keeping track of deadlines and assignments can help you stay organized and avoid surprises. Here are some tips to help you keep track of deadlines and assignments:

• No surprises!

We hope these study habits will help young adults with ADHD reduce feelings of overwhelm and succeed in their academic and professional pursuits.

Sources:

• Coursera
• The Learning Agency Lab