5 Expert Tips For Managing ADHD Symptoms in College

Published on Nov 10, 2021 at 3:43 PM

I was diagnosed with ADHD during my freshman year of college, and even though it didn't come as much of a surprise, hearing the official diagnosis was so validating. I was able to understand why things like sitting still during a long lecture and reading a chapter of a textbook were so difficult for me, and I stopped beating myself up for things that had previously made me feel like I was just lazy.

In the years since learning I have ADHD, I've been able to explore the unique ways that my brain functions, and through that, I've discovered some strategies that set me up for a clear-headed day. To help others who may still be finding their way, I spoke with Marcy Caldwell, PsyD, owner and director of Rittenhouse Psychological Services, about some of the pressures I faced in college, and how to make those symptoms more manageable. If you're struggling to keep up with your course load, read on for some expert advice that will help you focus and thrive.

Be Strategic With Your Class Schedule

"Optimize your brain as best as possible," Dr. Caldwell said. "What time of day is best for you? If you're not a morning person, maybe pass on the 8 a.m. biology class." Or, whatever subject you suspect you'll have some difficulty with. If possible, schedule your tougher classes during the hours when you're most focused. You can be more flexible with the classes you're stoked about — hyperfocus is a common symptom of ADHD, and it can help you stay engaged with subjects you're really interested in, even during less optimal hours.

Get Your Blood Pumping Before Class

Squeezing in a quick workout before class can help prime your brain and make sitting still through long lectures easier. Dr. Caldwell explained that exercise floods the brain with the neurotransmitters it needs to concentrate. "It also skims a little of that extra hyperactivity off the top, so your brain is really ready to hone in and focus," she said.

Experiment With Different Note-Taking Methods

When I was in college, it was nearly impossible for me to take down notes because of the constant stream of thoughts racing through my head. Dr. Caldwell recommends getting creative if you struggle with this critical part of class. "Try to take the information down in creative ways using colored pens, highlighters, drawing, or doodling," Dr. Caldwell told POPSUGAR. It may be just what you need to sharpen your focus.

Switch Up Your Study Technique

Have you ever tried studying while on a walk? If not, maybe it's time to try it. Dr. Caldwell explained that people with ADHD may process information more easily when they're moving. So, grab your headphones, transfer your notes to voice memos, or download an audio version of your assigned reading so you can listen to it while you're on the move.

If getting in some steps isn't an option, Dr. Caldwell recommends finding a space outside of your dorm room where you can be most productive, whether it's a quiet coffeeshop or a private nook in your school's library. "Our brains are state dependent," Dr. Caldwell said. "If you are trying to sleep in the same place that you study — which is also the same place where you eat and hang out with your friends — it all gets very messy and your brain doesn't quite know where to be."

Have a Game Plan For Test-Taking

I was ashamed by the amount of time it took me complete an exam prior to my ADHD diagnosis, but Dr. Caldwell wants to reassure students with ADHD that there are options available that can help them succeed.

First, she recommends visiting your school's disability office to see if they can offer you extra testing time and private rooms for minimal distractions. "What happens is you're focused on your test, you're answering question after question, and then somebody in the corner coughs and you go down a rabbit hole and you've lost time," Dr. Caldwell explained. "For a neurotypical brain, it's one thing if you lose 30 seconds three to five times. For an ADHD brain that is going to do that much more often, it's just literal time that needs to be made up."

She also suggests wearing an analog watch or having a timer nearby (she loves the Time Timer), so you can be more mindful of the passing of time. People with ADHD may not realize how much time has passed and can often benefit from external reminders.