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Neurodivergent students

Overview of ADHD

The main characteristics of Attention Deficit Hyperactivity Disorder (ADHD) are:  

  • Inattention – poor concentration, being easily distracted, procrastination, difficulty organising and finishing off tasks.  
  • Hyperactivity – restlessness, fidgeting, tapping, being over-talkative.  
  • Impulsivity – speaking and acting without thinking, interrupting others.   

There are also many strengths associated with ADHD, such as curiosity, creativity, enthusiasm, inventiveness, a willingness to take risks and sometimes an ability to hyperfocus. 

Many people with ADHD find medication helpful. 

Common challenges

Common challenges faced by students with ADHD include:

  • Putting off study tasks (such as written assignments) until the last minute and falling behind with work.  
  • Forgetting tasks, appointments and items (keys, equipment, books, etc.).  
  • Difficulty organising their work, time and ideas.  
  • ‘Zoning out’ in lectures and missing important information.  
  • Restlessness and fidgeting, especially during lectures.  
  • Problems with time keeping and attendance.  
  • Difficulty waiting their turn and contributing to group discussions.  
  • Poor emotional well-being, which can impact social relationships.  
  • Depression and poor self-esteem, which can affect motivation to study. 

More information about ADHD

Strategies for ADHD

  • Break complex tasks into smaller chunks - Goblin Magic ToDo can help with this.
  • Add assignment deadlines to your calendar or planner then work backwards adding mini-deadlines. Notion has free calendar, assignment tracker and Gantt chart templates for this.
  • Use the Pomodoro method of working in short bursts to maximise concentration.
  • Keep track with a Pomodoro app on your computer or phone.
  • Block out distractions while you work - see these tools for Focus and concentration.
  • Discuss ideas and assignments with other students to help you get started.
  • Book and attend tutorials with your course team to check you are on track.
  • If you have a DSA study skills tutor or mentor, use your sessions.
  • Study with a friend to make it more likely that you'll do it. Or use Focusmate to find virtual study partners.
  • Ask a friend or family member to act as your coach - get them to prompt you and check your progress.
  • Try using a goal-setting platform such as stickK.
  • Don't rely on willpower; instead, create routines.
  • Routines are actions you do over and over so they become automatic.
  • Create new positive habits and avoid negative ones: watch this Atomic Habits video.
  • Try a habit tracker on your phone to stay on track.

Exercise  has huge benefits for your brain, body, attention and mood.

  • Find activities you enjoy.
  • Aim for an hour of moderate exercise a day.
  • Break that down into several short bursts if that's easier to fit in.
  • Having an exercise buddy will help you stay on track.

Diet

  • Try to eat a balanced diet.
  • Drink plenty of water.
  • Avoid sugar, processed foods and artificial additives and colourings.
  • Fish oils may help - try Omega 3 and 6 supplements.
  • Eat iron-rich food such as green veg, pulses, nuts, seeds and red meat.

Sleep can be challenging if you've got ADHD.

 

Self-awareness is key