Do you feel like your child puts in extra hours studying compared to their classmates, yet their grades don’t seem to reflect that effort? Do they struggle to focus during class? You and your child are not alone in feeling overwhelmed and frustrated.
ADHD, or attention-deficit hyperactivity disorder, is a neurological condition that affects how the brain controls attention and behavior.
“Students with ADHD might become restless or impulsive, which can disrupt their focus on assignments, listening to instructions, remembering details or following classroom rules,” said Eddie Taylor, PhD, a clinical psychologist with Banner Health. “As a result, it can impact their learning and exam performance.”
It’s important to understand that ADHD doesn’t mean your child lacks intelligence or can’t succeed in school. Many people with ADHD earn advanced degrees and build impressive careers. It just means they may need additional tips and support to achieve your goals.
While medication is commonly prescribed for ADHD symptoms, it’s not the only method to help keep students focused and organized.
With the help of Dr. Taylor, we share simple, practical tips to help parents and students with ADHD stay on track and succeed.
Tips for parents
1. Create a structured routine
Establish a consistent daily routine for your child. “Routine helps students know what to expect, reduces anxiety and promotes focus,” Dr. Taylor said.
Set regular times for waking up, meals, homework and bedtime. Use visual schedules and checklists to help your child stay on track.
“Start the day with enough time for breakfast (if there are no religious or personal restrictions) to get the day started with nourishment and engagement,” Dr. Taylor said. “Ensure that uniforms, clothes and backpacks are ready for school the night before.”
2. Organize the environment
“A clutter-free workspace helps reduce interruptions and keeps students focused,” Dr. Taylor said. Create a dedicated study area with essential materials organized and within reach.
3. Break tasks into smaller steps
Breaking tasks into manageable “bite-size” steps is important for children with ADHD. “Large tasks can be overwhelming for a child with ADHD,” Dr. Taylor said. “Break them into smaller, manageable parts makes them more achievable.”
Dr. Taylor said to focus on your child’s strengths and weaknesses and tailor tasks accordingly. For challenging or disliked tasks, allocate more time and provide opportunities for breaks to prevent frustration.
4. Use visual aids
Visual aids can significantly help children with ADHD – at home and in the classroom.
“Visual aids should involve initial interaction with the child or student,” Dr. Taylor said. “Walk them through what the aids represent and ensure they understand their meaning.”
Visual schedules, charts and diagrams can help children with ADHD grasp and remember information more effectively.
5. Encourage healthy habits
Getting enough sleep, proper nutrition and exercise are important when it comes to managing ADHD symptoms.
Many children with ADHD struggle with sleep, so aim for eight to 10 hours of quality sleep each night and create a consistent bedtime routine. A balanced diet of healthy foods and regular exercise are also important. They can improve focus and reduce hyperactivity.
6. Communicate with teachers
Share information about your child’s ADHD with their teachers and school and discuss any accommodations that could be helpful. Teachers and administration can offer support and adjustments to meet your child’s needs.
“Regular communication with the school can be very helpful, especially if a school psychologist is available,” Dr. Taylor said. “Many children with ADHD receive some school services, such as special education and accommodations.”
Learn more about IEPs and 504s and getting support for your child at school.
7. Teach time management skills
Help your child develop time management skills. Dr. Taylor recommends using timers and planners to track assignments and deadlines.
8. Promote mindfulness and relaxation
Mindfulness and relaxation techniques help children stay focused by keeping them in the present moment. These techniques can reduce restlessness and improve concentration.
“This will take some practice, but mindfulness can help your child be more present and notice their surroundings,” Dr. Taylor said. “This can be accomplished by looking at the clock and noticing the numbers, feeling their feet on the floor or non-disruptive breathing exercises.
You can talk to the teacher about their mindfulness practices in the classroom. It may benefit the entire class to participate in mindfulness without isolating your child.
Tips for students
1. Break tasks into chunks
Sometimes, big tasks can seem super overwhelming. Try breaking them into smaller pieces. For example, if you have a big homework assignment, divide it into smaller steps. Finish one step, take a short break and then move on to the next. If you need help doing this, ask your parent, caregiver or teacher for help.
2. Use a timer
Timers are your best friend. Set a timer for 10 or 15 minutes to work on a task, then take a quick break when the timer goes off. This is called the Pomodoro Technique, and it helps you stay focused and gives your brain a little rest. Plus it can make working feel more like a game.
“These short breaks help you to process information rather than have information overload,” Dr. Taylor said. “Too much info at one time can cause restlessness, frustration and impulsivity. Time the breaks when these set in.” Short breaks can include an outdoor walk, having a snack or stretching. Movement can help wake up your brain and make it easier to focus.
3. Create a cool workspace
Make your workspace a place where you really want to be. A comfy space can help you stay focused and make learning more enjoyable.
Try to find a quiet spot where you can concentrate. Keep it tidy and fill it with things you like, like stickers, fidget toys or a cool lamp. Place your phone in another room to help avoid distraction.
4. Develop a study routine
Create a regular study schedule with set times and places for studying. Find a routine that works for you and stick with it. This consistency helps build focus and improves your grades.
5. Use organizational tools
Find tools that help you keep your assignments and deadlines organized without stressing you out or confusing you more. You might like to use planners, calendars, post-it notes, colored tabs or apps. It may take trial and error but find what works best.
6. Practice mindfulness
Mindfulness is like giving your brain a mini vacay. It helps you focus by paying attention to the present moment — the here and now.
“The moment can consist of experiences with your five senses (what you hear, see, feel, etc.),” Dr. Taylor said. “Relaxation techniques improve your focus by allowing you to slow down and take a breath.”
Try taking a few deep breaths and notice how your body feels. You can also close your eyes for a few seconds and listen to the sounds around you. You can take a calm walk, drink a warm drink or smell a calming scent.
7. Ask for help
If you’re having trouble with something, don’t be afraid to ask for help. Your teacher, parent, friend or family member can offer support and explain things in a way that makes sense to you. Everyone needs a little help sometimes, and that’s totally okay!
8. Stay positive and persistent
Managing ADHD can be tough at times, but staying positive is important. Challenges are a part of learning. Keep trying and use any setbacks as chances to learn and improve. You got this!
Bottom line
Managing ADHD in school can be challenging, but with the right strategies you can succeed. Set clear goals and use tools to stay organized and minimize distractions. Staying positive and persistent will help your child overcome obstacles and reach their academic goals.
Talk to the school psychologist or a licensed behavioral therapist if your child struggles in school and daily life. They can provide additional support and guidance.
