The college experience can be both exciting and overwhelming. Students are thrust into a world of new friends, freedoms (and distractions), and academic expectations.
For students living with ADHD, these conditions can bring unique challenges. The strategies you used in your K-12 education will still prove useful, but there are some college-specific tactics you’ll want to consider. From staying organized and building strong study habits to prioritizing self-care and making the most of accommodations, there’s no shortage of ways for students living with ADHD to survive (and thrive) in college.
Get organized
College life is inherently a bit chaotic. Assignments, pop quizzes, group projects, different class schedules on different days — not to mention the many opportunities to socialize. It can be easy for things to fall through the cracks for students with ADHD, so structure and organization are key:
- Put it on a calendar – Whether it’s an old-fashioned paper planner or an app on your phone, use whichever works best for you. If it’s important, it should go on the calendar. Use it to track all of your classes, due dates, and appointments in one easily accessible place.
- Break up tasks – Don’t look at a research paper as one monolithic task. Instead, break it down into a series of smaller tasks to make it feel more manageable. Start with an outline, then a draft, then a second draft, and so on. “One bite at a time,” as the saying goes.
- Set reminders – Set recurring alarms or reminders on your phone to prompt you to head to class, notify you when a deadline is approaching, or even remind you to take a break and grab a snack.
- Show up – The temptation to skip a class can be strong, but so much of college success relies on showing up. Attend class regularly and be present. Bonus points for attending office hours and seeking out 1:1 time with your professors.
Find your study state
Those study techniques that worked in high school may require some refining for college. The most effective study methods are the ones that work for you — and the ones you’ll stick with. It might take a while to find your rhythm, so don’t be afraid to experiment to see how you learn best.
- Avoid cramming – Instead of a marathon study session the night before a test, aim for short, focused sessions of 25–30 minutes, followed by a 5‑minute break.
- Find the right environment – Whether it’s your dorm room, the library, a coffee shop, or a communal lounge, experiment to find where you study best and are least likely to be distracted. Headphones can also help block distractions.
- Try a study group or find a buddy – Group study can lead to deeper engagement and allows for peer-mediated checks on comprehension (as long as it doesn’t turn into a hangout).
Take care
It’s easy to burn the candle at both ends during college and let basic needs fall by the wayside, but it’s important to prioritize things like consistent sleep, proper nutrition, and regular exercise.
“Our brains will not be functioning well if our basic needs are not met,” says Anishia Denee, an ADHD coach and behavior analyst. “But these are often the first things to get dropped when people get busy and stressed.”
Something as simple as taking a walk between classes or during a study break can do wonders for your focus and mood.
Explore accommodations
In accordance with the Americans with Disabilities Act (ADA), colleges and universities are required to provide reasonable accommodations for students with disabilities — including ADHD. However, the responsibility of setting up those accommodations falls on the student. Previous IEP and 504 plans from your K-12 education do not automatically carry over to college.
The first step involves contacting the disabilities services office on campus. All colleges and universities have one. They’ll help you learn more about what kinds of services are offered and what steps you need to take to access them.
“Many of our young people don’t want to get support from that office,” says speaker and disability advocate LaDerick Horne. “They go to college thinking, ‘this is my chance to hit the reboot button on my personality and how everybody else perceives me.’ Some of you may, but the vast majority are going to need some help.” Horne adds, “There is nothing wrong with asking for help. So, at the very least, register with disability support.”
Common types of accommodations offered include: extra time for test-taking, note-talking assistance, permission to record lectures, and even priority registration.
You’ve got this
College is one of the most formative times of our lives, but finding your recipe for success takes work — especially for those living with ADHD. When things get overwhelming (which they inevitably will at times, ADHD or not), you can rest easy knowing the strong foundations and resources you’ve put in place will help you thrive.
Along the way, you’ll learn skills outside of what’s in your textbooks that will help you make the most of your experience — and beyond.
Sources:
How to Succeed in College with ADHD: Evidence-Based Strategies That Work – ADDitude Magazine
The College Survival Guide for Students with ADHD – ADDitude Magazine
7 Secrets to Studying Better with ADHD – ADDitude Magazine
Succeeding in College with ADHD – CHADD
Recommended Accommodations For College Students With ADHD – ADD.org
