A new school year is starting! Many students and families are eager for classes to start.
We’ve assembled a list of recommended time management and productivity tips from our community to help students with ADHD as they start school again.
- The power of a planner.
A planner is key for ADHDers. The new school year is an excellent time to get into the habit of writing down all of your classes, appointments, and activities in a calendar. Each morning, you can think through what your day will be like and plan ahead for important goals you may have. There are different types of planners, and ADDitude magazine has an article about planners ADHD readers recommend the most. Check it out.
Don’t forget to cross off each task as you complete it!
2. Color Code
Color-coding your notes, appointments, files, etc. can be a great help. It helps you get into a routine and enjoy the process of staying organized. Use your imagination to create your personal color-coding system.
3. The Pomodoro Technique.
In the late 1980s, Francesco Cirillo invented a simple and effective technique to help him focus on his studies and complete assignments. He used a tomato-shaped timer (hence “Pomodoro”) to break work into chunks of 25-minute sprints and fully concentrate on a task, allowing him to complete projects faster and with less mental fatigue.
The technique is straightforward:
- Write down your tasks in your planner
- Set your timer for 25 minutes
- Work on a single task until the timer goes off
- Take a five-minute break
- After you’ve completed four tasks (aka “pomodoros”), take a 15-30 minute break
Remember always to find support from friends and family. Venting and having a short conversation with a friendly voice can ease stress and anxiety. While on the academic side, seek a School Advisor to learn about accommodations and tools available. These may include additional teacher or tutoring support and extended testing time.
5. Have a consistent sleep schedule
We all like to binge-watch our favorite Netflix shows; however, keep in mind that it will significantly alter your sleep schedule. Schedule time to watch your favorite shows, play games, or read, but most importantly, go to bed at the same time every night, and get up at the same time. Research shows this is one of the most important things for mental health.
Exercise is not only good for keeping your body in shape, but it also helps your brain stay healthy. When you exercise, your body releases chemicals such as dopamine and endorphins in your brain that help with attention and clear thinking and make you feel happy. It also helps ease stress and anxiety.
If you wonder if you or your child may have ADHD, we can help with that process! We make ADHD assessments easy. Our online platform allows adults and children to be evaluated from the comfort of home with instant 24/7 access, no referrals, and minimal cost. Our assessment also includes screening for anxiety and depression. The results, provided by a doctorate-level psychologist, are accepted by doctors, schools, and employers across the country.