Studying at Home with ADHD: Strategies That Actually Work
Studying with ADHD at home can be tricky — from staying focused to managing time and motivation. The good news is that with the right strategies, you can make studying far more manageable (and even enjoyable). Drawing on insights from the University of Queensland, Birmingham City University, and recent academic research, here’s how to make your study sessions ADHD-friendly.
1. Unleash Your Creativity — Make Learning Active and Engaging
Use movement and multi-sensory input
Keep your energy levels up by standing, pacing, or moving around as you work. Use colourful pens for notes, create mind maps, or record voice memos you can listen to on the go.Say it out loud
Reading aloud or explaining concepts to yourself helps reinforce your memory and deepen understanding.
2. Plan to Plan — Build Structure and Predictability
Schedule planning sessions
Make time each week to plan your studies, chores, breaks and social time. A clear routine reduces stress and puts you in control of your day.Prioritise ruthlessly
Identify the tasks that truly matter and tackle those first. It’s a great way to avoid overwhelm and make sure your energy goes where it counts.
3. Tackle Procrastination… Without Guilt
Start before you feel motivated
Motivation often follows action — not the other way round. Set a timer for a short burst of work and see if momentum builds.Work in focused bursts
Try three 30-minute sessions with proper breaks in between. Short, sharp bursts make it easier to maintain focus without burning out.
4. Master Active Recall and Spaced Review
Use active recall
Test yourself by covering your notes and trying to remember key points, then check how accurate you were. Flashcards, prompts and the “teach it to someone else” method all work well.Follow the “2-3-5-7” rule
Review your notes the next day, then after 3 days, a week, and so on. Spaced repetition helps your brain store information more effectively.
5. Create an Environment That Works for You
Background noise can help
Some people with ADHD concentrate better with light background noise such as soft music or ambient sound, rather than total silence.Limit major distractions
Remove easy temptations — close unused browser tabs, put your phone out of reach, or use apps that block distracting sites.
6. Keep Your Body Engaged
Fidget with purpose
Tactile tools such as fidget cubes, stress balls, or even pen-tapping can help you stay grounded and focused during study sessions.
7. Double-Check Your Work
Watch for “hyperfocus errors”
Deep concentration can sometimes lead to small mistakes being overlooked. Read work aloud, use proofreading tools, or explain your answers to spot errors.
8. Stay Accountable with Support
Find a study buddy
Working alongside someone else — even virtually — can provide mutual motivation and keep you on track.
9. Sleep Is Not Optional
Prioritise rest
Lack of sleep worsens focus and memory. Aim for 7–8 hours a night to give your brain the best chance of performing well.
10. Build Momentum with Small Wins
Start small, then build
Begin with a quick, achievable task — like revising one page of notes. Small wins can kickstart bigger bursts of productivity.
Quick Reference: ADHD Study Strategy Summary
ADHD-Friendly Study Strategies
Practical tactics that support attention, memory, and follow-through.
| Strategy | Why It Helps ADHD Brains |
|---|---|
| Movement & multi-sensory work | Boosts alertness and memory |
| Active planning | Reduces overwhelm; creates structure |
| Short, timed sessions | Combats procrastination and runaway focus |
| Active recall + spaced review | Strengthens memory retention |
| Sensory-friendly environment | Provides stimulation without overload |
| Fidgeting | Channels energy productively |
| Self-review with tools | Catches mistakes from hyperfocus or rushing |
| Study buddy | Keeps you motivated and accountable |
| Good sleep | Supports concentration and executive function |
| Small wins | Builds motivation and consistency |
Bringing It All Together
Studying at home with ADHD isn’t about copying someone else’s routine — it’s about figuring out what works for you. Experiment with these techniques and mix creativity, structure, and self-awareness to create a study approach that empowers rather than drains you.
You’re not just learning — you’re learning your way.
References
University of Queensland. (2022, November). 5 secrets to studying better with ADHD.
Birmingham City University. (n.d.). Revising with ADHD.
Castellanos, M., McLaughlin, C., & colleagues. (2024). Attention-deficit/hyperactivity disorder and learning: Strategies for academic success. Children and Youth Services Review, 159, 107518.