ADHD Study Tips for Teens

Parents and teens alike know the struggles of studying for big projects or tests with ADHD. It can leave teens frustrated, grades low, and parents at a dead end for where to turn next. The good news is that ADHD has become more prevalent, leading to more conversations around study habits, tricks that work, and recommending technology and apps specifically for those with ADHD.

Whether you’re a parent or a teen who needs tips on how to study better with ADHD, this guide can help. Our therapists at The Family Center in Ellicott City also strongly advise taking a diagnostic assessment with a local therapist so you can partner with your school to take advantage of ADHD supplementary materials.

Combined with these study tips for teens with ADHD, you should see not only an improvement in grades but also in confidence and self-esteem.

Study Tips for Teens with ADHD

In the Classroom

To have the best chance of studying at home, it all begins in the classroom. Parents need to work with their kids to develop better note-taking habits at school. These tips can be applied to laptop notes or handwritten notes.

What is important is knowing what to study, where the area of focus should be, and any deadlines that could impact study habits. Starting with a strong set of notes from the classroom will help prepare any teen for what comes next.

Note-Taking Tips for Teens:

Write down anything the teacher puts on the board
Highlight and notate subjects that are mentioned for a test or big project
Include anything the teacher says is important or repeats
Circle or bold items in your notes that you have questions about or want to follow up on
Work with your counselor to see if your school supplies note-taking accommodations for students with ADHD, either via a helper or an electronic recorder
At the end of every class or end of every day before leaving, review your notes with friends to compare and make sure you got all the relevant information

Working with Your Teachers:

Ask your teachers and your counselor what accommodations can be made to help with focus in the classroom; a Family Center therapist can help coordinate to get school-provided resources to students with an ADHD diagnosis
Confirm with your teacher you are taking notes on the right subjects
Don’t be shy about asking for help, reviews, or other assistance when preparing for tests or large projects
Ask for additional resources, like online videos or study materials, that may be more stimulating than your own notes
Take advantage of tutoring, study halls, or study groups from your school or ask to form some yourself

See a list of 4 School Resources for ADHD Students Every Parent Should Know to know how diagnostic testing can help with in school support

At Home

At home is when studying can be the hardest. Parents and teens need to work together to stay on top of a schedule that works for everyone. You always want to have a game plan of what you want to work on. Have parents pitch in to help with time management and staying on task. Remember to get physical activity out before and after studying – don’t just wait until the end of the night. Check out more study tips for teens at home:

Set a timer and study until it goes off; for the best timer tips, see our hack under “time management” below
Put your phone on silent or in another room during studying
Know what you are going to study before you start; make a plan of everything you can realistically tackle
Take notes or highlight as you read to keep you engaged in the materials
Work around someone else in the house who is also studying, cooking, or cleaning (aka body doubling) to help you stay motivated
Set your goals and then your reward – it can be a snack, movie, video game, or anything else you want to do after you feel you accomplished your plan for the night
Create a distraction-free space that becomes your study zone and don’t use it for anything else

Bonus- Did you know that you are 90% more likely to retain information if you teach it to others? Parents, have your child teach you or their siblings once a week to help retain information. Make it fun and engaging for everyone. The lessons only need to be 5-10 minutes to make them effective.

Time Management Tips for ADHD

Time management can be a struggle for every student, especially for teens with ADHD. If you find time management is where you have the hardest time studying, these time management tips for ADHD should help teens study more effectively and with less frustration.

Use a timer not on your phone; set it for 20-25 minutes and focus on one task; set the timer for 5-7 minutes and take a break; repeat 3-4x and then take a longer 15-20 minute break and switch topics.
- Why? This timer trick is to stop you from hyperfixating for too long; you won’t get distracted by other tasks if you have a dedicated amount of time; it gives you purpose; you know when to switch topics; play around with the timing to see what works best for you
Create a calendar with deadlines and due dates; put it on your desk, in your room, on your phone, or somewhere you will see it daily
Early is better - move some deadlines up so you submit work earlier than needed and have time in case a delay happens
Factor in obligations like friends, TV shows, downtime, sports practice, family trips, and more that will affect your study habits and timeline
Break up big projects into small, digestible projects so as not to be overwhelmed
Make realistic goals, not just what you want to achieve

Attention and Focus

Focus and attention span are other big factors with teens with ADHD. It can be hard to focus, stay stimulated, and commit to studying or sitting still. Try out these study tips for teens with ADHD if you find focus, attention span, or fidgeting is getting in your way.

Don’t just study the same way – mix it up with flashcards to help with attention span; you can make your own or use a flashcard app you can input your info into
Teach others – make the information you are studying easy enough that a young sibling could understand it; either teach it to others or write down a lesson plan as if you were going to teach it so you know you understand the core concepts
If sounds are distracting, get a pair of sound canceling headphones
Keep a notebook nearby for distracting thoughts – jot down things you want to do or think about and then immediately return to studying; know you can come back to the list later when you are done
Try a standing desk when you feel restless and can’t sit still
Use different colors to keep the brain engaged, whether it is sticky notes, highlighters, or colored font
Workout or do an activity before you study, not just after, to burn off excess energy
Switch how you study with open-ended questions, fill-in-the-blank, and multiple-choice
Check out our ‘time management’ tips to see the timer trick that helps with focus

Organization

One of the best ways to improve studying with ADHD is to stay organized. When you can’t find something you need, teens with ADHD become much more distracted and less likely to focus on their work. Making it easy to access to-do lists or study projects can help immensely.

Use calendars for all due dates and deadlines
Get colored sticky notes or highlighters
Don’t be afraid to get a lot of folders
A day, week, and monthly planner can help visualize what needs to be done in what timeframe
Set reminders on your phone to study, prep for a test, or work on a project
Pack your bag for school the night before, so you know you have all of your study materials
Make to-do lists and keep them nearby
Have a daily routine that keeps you organized, so you know what to expect

Overall Health

It’s not just time management, attention, and making lists – overall health can have a big impact on ADHD and how the body feels and the mind reacts. Parents should work with teens for overall wellness and health to tackle some of the habits that can make ADHD symptoms worse or harder to manage.

Teens with ADHD can feel restless and need stimulation; set a schedule that includes physical activity to get energy out before studying, not just after
Practice good sleeping habits to help the brain rest and regulate
Prioritize a good diet that helps to boost focus and immune health and prevent feeling tired or having a sugar crash
Try meditation or other practices that help you be at peace with a calm mind
Repeat positive mantras to help maintain a positive mindset; ADHD can be frustrating, but should not become the central focus of your personality

Get Help with the Therapists at The Family Center

At The Family Center in Ellicott City, we know how difficult ADHD can be for teens in high school or college. Parents and families can work together to try new study habits to tackle things like focus, time management, and excess energy.

At The Family Center, we can partner with you, your family, your child, and your local school to improve studying with ADHD. A proper diagnostic assessment can unlock school-provided assistance, resources, and other groups.

Get help today and learn how to manage ADHD so you can feel focused, accomplished, and proud in your academic career.

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