If you have ADHD, you know the feeling of being wired differently. Your brain isn’t always on the same wavelength as everyone else’s, which can be frustrating. One minute your laser-focused, the next you’re feeling sluggish or unmotivated. It’s like your attention and emotions have a mind of their own! This inconsistency can make you feel like you’re failing, especially when people accuse you of being lazy. But here’s the thing: it’s not your fault. Your brain just works differently.
The good news is you can learn to manage your ADHD brain and nervous system to make it work for you. For most people, medication can reduce negative ADHD symptoms, but this also needs to be paired with other strategies. Finding what sparks your passion, what gets you into the ‘zone’ can help you make your ADHD work for you. By understanding the unique ways your brain functions, you can turn your challenges into strengths and achieve amazing things.
Here’s the inside scoop on what makes your ADHD brain tick:
Executive Function: This is your brain’s control centre, responsible for planning, organising, and staying focused. With ADHD, this control centre can be glitchy, leading to procrastination, difficulty getting started, and trouble staying on track. It might also be hard to remember things that you have to do, or you may find that you lose things easily. But don’t worry, there are strategies to help you outsmart your executive function!
Dopamine Regulation: This is your brain’s reward system, and it plays a crucial role in motivation and focus. ADHD brains often crave novelty and excitement, making mundane tasks feel like torture. But by harnessing your dopamine superpowers, you can find ways to make even boring tasks more enjoyable.
Sensory Processing Differences: Ever feel overwhelmed by loud noises or bright lights? That’s because your ADHD brain processes sensory information differently. This can be both a blessing and a curse, but by understanding your sensory sensitivities, you can create environments that help you thrive.
Emotional Regulation: ADHD brains can be like rollercoasters with emotions swinging from high to low in a matter of seconds. Learning to manage your emotions is key to staying on track and achieving your goals.
The ADHD brain is like a tug-of-war between two networks:
- The Default Mode Network (DMN)is your brain’s “autopilot,” active when you’re daydreaming, mind-wandering, or reflecting. It is also a place where people ruminate on the negative feelings, and beliefs leading to self doubt or self hatred. An activated DMN can be great for creativity and self-awareness, but it can also lead to distraction and negative emotions.
- The Task Positive Network (TPN) is your brain’s “get-it-done” mode, activated when you’re focused on a specific task. It’s essential for productivity and goal-oriented behaviour.
The research suggests that in non-ADHD brains, the DMN and TPN can seamlessly switch depending on the situation. When one is active, the other reduces it’s activity. But the research in ADHD brains shows that the DMN can still be active (sometimes overactive) while the TPN is active, making it difficult to focus on tasks. This can lead to that familiar feeling of being “pulled in many directions” which is so common in ADHD. Understanding these networks and what it does for you is the first step to managing your ADHD and harness your unique brainpower. For example, if you tend to ruminate on negative beliefs about certain situations, try not to get caught into analysing it, it will only dig you down a rabbit hole of self doubt, self hatred, and uncontrollable emotions. Instead, remind yourself to stay in the present moment. Notice the feel of the water on your hands, listen to the sounds of birds outside or focus on your breathing using a pattern (e.g. 5-3-7-3) breathe in for 5, hold for 3, breathe out for 7, hold for 3. Engaging in something that is positive and interesting to you, will help you break the cycle of negativity and will redirect you back to feeling in control again.
When you understand more about your brain and the unique way it works, you can learn to work with it and not against it. Managing your ADHD well can help you improve your focus, productivity, relationships, and overall well-being.
ADHD HACKS: 5 TIPS TO SUPERCHARGE YOUR STUDY SESSIONS
Studying with ADHD can feel like trying to tame a wild stallion – your mind is racing, your focus is fleeting, and every distraction seems irresistible. Remember that tug-of-war between the DMN and TPN? Well, textbooks and lectures often fail to spark interest, leaving the DMN in control and your mind wandering off to more exciting places or marinating on negative feelings and thoughts such as “I’m a failure” or ‘I’m not good enough’. Plus, dopamine levels tend to dip during mundane tasks like studying, making it harder to focus and stay motivated. Add in sensory sensitivities, like the hum of fluorescent lights or uncomfortable chairs, and it’s no wonder many people with ADHD struggle to hit the books.
But fear not, fellow ADHD warriors! There are techniques that can help you conquer the chaos and make learning stick. With these ADHD-friendly study strategies in your toolkit, you’ll be well on your way to achieving academic success.
1. Harnessing Hyperfocus: Your Brain’s Turbo Mode
ADHD brains are wired for intensity. When something truly captures an ADHD brain’s interest, it can tap into a state of hyperfocus – a laser-like concentration that blocks out distractions and fuels productivity. The key is to identify your “flow triggers” – activities or environments that spark your passion and send your focus into overdrive.
What topics ignite your curiosity? What activities make you lose track of time? Lean into these passions and make them the foundation of your study sessions.
- Set the Stage: Create a distraction-free zone where your brain can thrive. This might mean turning off your phone, finding a quiet corner, or blasting your favourite focus music.
- Time It Right: Pay attention to your energy levels. Schedule study sessions during your peak focus times, whether it’s early morning, late at night, or somewhere in between.
2. Embracing Movement: Learning on the Move
- Fidget Away: Embrace fidget toys, doodle on a notepad, or try a standing desk. Moving your body can actually help your brain stay on track.
- Take Active Breaks: Instead of scrolling through social media, take short walks, do some jumping jacks, or dance to your favourite tunes. You’ll return to your studies feeling refreshed and energised.
- Walk and Talk: If you need to memorise information, try reciting it out loud while you walk or pace. The combination of movement and verbalisation can help solidify the information in your brain.
- Incorporate Exercise: Regular exercise has been shown to improve ADHD symptoms and cognitive function. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. ! Physical activity helps to boost dopamine levels, improve focus, and enhance memory.
3. Sharpen Your Focus: Turbocharge Your Attention
- Chunking: Ever tried to eat a whole pizza in one bite? It’s messy and overwhelming. The same goes for studying. Break down big ideas into smaller, bite-sized “chunks.” Focus on mastering one chunk at a time, then link them together for a clearer understanding. It’s like building a Lego masterpiece – one brick at a time.
- Move between laser-focused work and stepping away from the work: This gives your brain a chance to consolidate information and make new connections. Think of it as “switching gears” in your mind – sometimes you need high intensity, other times you coast and let your mind wander.
4. Unleash the Power of Collaboration: Teamwork Makes the Dream Work
- Study Groups: Studying solo can be a drag. Team up with classmates to create a study group. Divide and conquer tasks, quiz each other, and explain concepts to one another. Not only will you benefit from shared knowledge, but the social interaction will also keep you engaged and motivated.
- Study Buddies: Find a study partner who shares your goals and can keep you accountable. You can quiz each other, bounce ideas off one another, and even turn studying into a friendly competition.
- Tutors and Mentors: Don’t be afraid to seek guidance from a tutor or mentor who understands ADHD. They can provide personalised strategies and support, helping you unlock your full potential.
5. Convey Clearly & Make it Memorable: Get Creative with Learning
- Teach it to Someone Else: The best way to truly understand something is to explain it to someone else. Grab a friend, family member, or even your pet (they’re great listeners!) and break down the concepts in simple terms. This not only solidifies your understanding but also helps you identify any knowledge gaps.
- Real-World Examples: Bring your studies to life by connecting them to real-world situations. Whether it’s applying economic principles to your favourite video game or using historical events to understand current political climates, this will make information relevant to your life will make it stick.
- Storytelling and Visuals: ADHD brains thrive on novelty and creativity. Craft a story around complex concepts, draw mind maps, or sketch diagrams. The more fun and engaging you make the material, the easier it will be to remember.
Don’t Forget Your Secret Weapon!
If you are finding things overwhelming, don’t hesitate to reach out to a psychologist who has experience and knows about ADHD. This is where a psychologist can provide personalised strategies and support, helping you develop coping mechanisms and study techniques tailored to your unique needs. Remember, you’re not alone in this journey! Your ADHD brain is unique and when you work with it (not against it) it can be powerful. Embrace its quirks and use them to your advantage. Happy studying!