This guide will provide specialized studying and time management tips and techniques suggested for people with ADHD and ASD. That being said, these tips may be beneficial for a variety of brains and learners! There is lots of information here, but experiment and find a method that works best for you. What works for one class may not work in another class.

If you are struggling with studying for exams, reach out to the Office of Accessibility, your professor, tutors, or the Assistant Dean in your school.

Becoming an independent learner means developing the skill of self-guided studying. Ask yourself these questions: 

• What studying strategies have worked for you in the past? 
• What independent learning skills do you already do on your own? 
• What aspects of independent learning seem the most challenging? 
• Where can you get support for the skills you need to develop? 

Try these strategies to hone your independent learning skills:

• At the beginning of the semester, record all your deadlines and schedule blocks of study time in your calendar. 
• For complex tasks or projects, break them down into pieces each with their own time blocks. 
• Overestimate how long each sub-task will take to give yourself plenty of time. 
• Schedule breaks and to enjoy your free time too! 
• Use the gaps between classes for independent study so you have more free time in the evening. 
• Use your scheduled study blocks to read, do group work, review your notes and class materials, talk to tutors, and go to professors’ office hours. 
• Ask for help from the Office of Accessibility, tutors, professors, and librarians if you are feeling stuck or overwhelmed. 
• Allocate time for all the topics required for your classes, though it may be tempting to spend more time on the topics you like. Scheduling those study blocks with specific tasks in mind will help! 

Source: University of Portsmouth Autism Studying Toolkit

• Stimulate Your Senses and Movement 
  • Practice self-regulation by checking in with your body and mind. What do you need right now?
  • Use color coding in your study notes to make them more visually interesting and organized. 
  • Listen to whatever music helps you focus. Tip: Try DJ sets on YouTube for music that is high energy with few lyrics, or “brown noise” for a white noise effect with a softer sound.
  • Get a drink and a snack. 
  • Bring fidget toys or other mindless tasks to keep your body busy while reading. This could be anything from knitting, chewing gum, or just walking around the room. 
  • Go to the bathroom frequently! It may sound like a silly suggestion but even just walking to take a bathroom break can clear your mind and help you return to a more relaxed focus state. 
• Stay Motivated and Avoid Procrastination 
  • Break tasks into smaller goals to tackle them one at a time. 
  • Make the first small goal of the day a 100% achievable task. 
  • Make a to-do list in order of urgency and keep it where you will see it multiple times a day. 
  • Ask for help! Librarians can coach you on studying and time management techniques one-on-one. 
  • Keep it interesting! For example, pair boring tasks with something you like, like spending time with a friend. 
  • Are you a morning or evening person? Schedule a recurring appointment to study when you feel you're at your best. 
• Set Realistic Goals 
  • Make a list of all your study tasks and assignments and when they’re due. Put them in order of urgency (how long they’ll take you and when they are due). Keep this list where you will see it multiple times a day and update it frequently as you make progress. 
    • Make your study goals specific and quantifiable. For example, “Read and create flashcards for Chapter 1 by 6 pm"). 
  • Set self-imposed deadlines for these mini-tasks to stay on track to finish everything. 
• Reward Yourself 
  • Short-term gratification will keep your brain more motivated even if it’s something as small as a walk, a snack, or listening to a song. After completing big chunks of work or finishing a project, reward yourself with time spent on hobbies or with special treats. 

Source: Attention Deficit Disorder Association

• Body Doubling
  • Working in proximity to other people who are being productive helps with motivation and accountability. This is often called body doubling when people with ADHD do it. With body doubling we can mimic the other person who is modeling calm focus and more easily lock in ourselves.
• Spaced Repetition
  • Practice recalling information in intervals rather than all at once, making the gaps in between sessions progressively shorter. 
• Retrieval Practice 
  • Task yourself to recall information and then actively apply it, like answering practice essay questions for tests, or using flashcards. Use physical cards or try an app like Anki. 
• Feynman Technique 
  • Learn a concept and then explain it as though to a 12-year-old. This will improve your own understanding and your ability to describe the concept succinctly. 
• Mindmapping 
  • Draw or create a visual that explains the connections between concepts you’re studying. Read about a concept and then close the book or laptop and try to draw a map that connects the ideas you’ve read about. 
• Minimize Distractions 
  • Try the Parking Lot Technique – whenever you have a thought unrelated to your studying, write it down on a notepad and then immediately return to studying. Once your studying session is over then you can deal with the “parking lot” of thoughts you’ve recorded. 
  • Put your phone in a different room, lock it up, or use a website/app blocker. Put your phone and laptop on do not disturb. 
  • Find a comfortable or silent environment. It helps when it’s not a cluttered or busy space. 
  • Use headphones, especially noise-canceling. 

Source: Attention Deficit Disorder Association

Test anxiety is extremely common. Here are some ways to help alleviate it:

• Prepare in advance so your brain and confidence have time to strengthen with the material
  • The more days you study ahead of the exam, the less pressure you need to exert on yourself at one time.
  • Splitting up your study responsibilities over multiple days allows your brain time to process the information.
• Come up with a positive, self-motivating statement
  • A simple phrase that makes you feel good about yourself and encourages you can help you get through moments of doubt or panic during an exam. Instead of thinking negatively when you aren’t sure of an answer or are feeling overwhelmed, say this positive statement. Examples include:
    • I can do this.
    • I am good enough.
    • I am going to do the best I can and that is good.
    • I am capable of succeeding.
    • I have worked hard for this.
• Try to calm the body
  • If your body begins to tense up and you are feeling stressed during the exam, take a minute for yourself. Taking a minute to bring yourself out of your head and back into the room is important in refocusing your energy. Try this:
    1. Put your pencil down.
    2. Close your eyes and take several deep breaths.
    3. Inhale while counting to three.
    4. Hold your breath while counting to three.
    5. Exhale while counting to three.
    6. Do this until you can bring yourself back down to a point where you can productively continue the exam.
• Plan something relaxing for yourself after the exam
  • While there are always multiple assignments and responsibilities, it is important to do something peaceful or relaxing after a spike in anxiety and stress. After all, you've earned it!
  • Taking a walk around campus, grabbing coffee with a friend, taking a nap, reading or playing a game... these are all easy ways to relax and provide yourself and your brain some time to decompress.

• Drink water, eat well, and prioritize sleep! Studies have shown evidence that adults with ADHD have an increased risk of sleep problems – practicing good sleep hygiene by dimming lights, putting away screens, avoiding afternoon naps, and having a fixed sleep schedule will help regulate your ability to fall asleep and feel rested.
• Schedule time to stimulate your body and mind with music, sports, or quality time with someone you love. Exercise can improve attention and cognitive function in those with ADHD.
• Research has found that mindfulness meditation can help improve symptoms of ADHD, attention, and sleep.

Source: Attention Deficit Disorder Association

• The Office of Accessibility (located in the Library)
• The Math Center  (located in the Library)
• The Science Center (located in the Library)
• The Writing Center (located in the Library)
• Peer tutoring in other subjects
  • Should be shared in class, via email from your school/program, or on Life@Fairfield
• Office Hours with your professors
  • Utilize these, which are listed on each syllabus, so that you can ask questions and feel confident in your grasp of the material
• Schedule an appointment with a Research Librarian
• Reserve a Study Room at the Library
• Reach out to Counseling & Psychological Services