10 Tips for Dealing with Exams When You Have ADHD

Exams can be stressful for anyone, but if you have ADHD, they can feel like a monumental challenge. The good news? With the right strategies, you can tackle exam season with confidence and success. Here are some tips to help you navigate studying and test-taking while managing ADHD.

1. Plan, but Keep It Flexible

Creating a study plan is essential, but rigidity can be counterproductive. Break your study schedule into manageable chunks and include plenty of buffer time in case tasks take longer than expected. Use tools like planners, apps, or sticky notes to keep track of deadlines and priorities. The key is to have a clear roadmap while allowing room for adjustments.

2. Use Active Study Techniques

ADHD brains thrive on engagement and variety. Instead of passively reading notes, try:

• Flashcards: Test yourself regularly.

• Mind Maps: Visualise connections between ideas.

• Teaching Others: Explain concepts to a friend or family member.

• Movement: Pace, use a whiteboard, or even bounce a ball while reciting facts.

Active studying keeps your mind engaged and helps reinforce learning.

3. Create a Distraction-Free Study Zone

Environment matters. Choose a study spot that minimizes distractions. This might mean:

• Keeping your desk clutter-free.

• Using noise-canceling headphones or playing white noise.

• Setting up your phone to block notifications with apps like Forest or Focus@Will.

If background noise helps, consider playlists with instrumental music or nature sounds.

4. Take Frequent Breaks

Long, unbroken study sessions can be counterproductive. The Pomodoro Technique (25 minutes of focused work followed by a 5-minute break) is a great way to stay on track without burning out. Use breaks to stretch, grab a snack, or do something relaxing before diving back in.

5. Incorporate Movement

Physical activity can help regulate your energy and improve focus. Before studying, try:

• A brisk walk.

• Stretching exercises.

• Jumping jacks or yoga.

Even during exams, quick movement breaks (standing up, shaking out your hands) can help reset your mind.

6. Practice Tests and Mock Exams

Familiarity reduces anxiety. Simulate exam conditions by timing yourself with practice questions. This helps you get comfortable with the format and identify areas that need more focus. Maybe try this with a study buddy that you can body double with?

7. Use Memory Boosters

Mnemonics, acronyms, and stories can make information easier to remember. For example:

• To remember the planets, use: My Very Educated Mother Just Served Us Nachos (Mercury, Venus, Earth, Mars, Jupiter, Saturn, Uranus, Neptune).

• Turn facts into silly sentences or rhymes to make them stick.

8. Ask for Accommodations

If you’re in school or university, talk to your teachers or disability services team about accommodations. These might include:

• Extra time on exams.

• A quiet room for test-taking.

• The ability to use assistive technology.

Advocating for your needs ensures a fair testing environment.

9. Focus on Self-Care

Your brain performs best when you’re taking care of your body. Prioritize:

• Sleep: Aim for consistent rest—no late-night cramming!

• Nutrition: Eat balanced meals and stay hydrated.

• Exercise: Incorporate regular movement into your day.

• Mindfulness: Practice relaxation techniques like deep breathing or meditation to manage anxiety.

10. Celebrate Small Wins

Every step forward is progress. Celebrating milestones keeps motivation high.

Managing exams with ADHD requires a combination of preparation, self-awareness, and resilience. By implementing strategies that work for your unique brain, you can navigate exam season more effectively. Remember, you’re not alone in this journey. With the right support and mindset, you’ve got this!

Good luck, and remember to take it one step at a time!