College students’ guide to managing ADHD

In this article:

• ADHD challenges in college
• Studying techniques
• Finding support
• Time management strategies
• Coping tools
• Incorporating healthy habits
• ADHD medication and therapy
• Navigating college with ADHD

In this article

• ADHD challenges in college
• Studying techniques
• Finding support
• Time management strategies
• Coping tools
• Incorporating healthy habits
• ADHD medication and therapy
• Navigating college with ADHD

Educators, parents, and students alike see college as a rite of passage. Graduating from high school and heading off to university is exciting. However, for young adults with attention deficit hyperactivity disorder (ADHD), the transition may be stressful. College demands focus, organization, and self-control—executive functions that may not come easily to students with ADHD. 

In 2022, 15% of college students reported having ADHD, also known as attention deficit disorder (ADD). Some experts think this figure is low, as students aren’t required to report their condition, and some are undiagnosed. This means millions of students each year are looking for ways to manage ADHD while in college. 

There’s good news for these young people, professors, and anyone looking for ways to support college students with ADHD: Success is possible on both an academic and a personal level. The right resources will set these students up for success.   

Challenges college students with ADHD face

Research shows that ADHD is often linked to impulsivity, hyperactivity, and inattention. These symptoms may affect classroom performance and college life. Studies suggest that students with ADHD are prone to lower grade point averages and more likely than their peers to face academic probation or to drop out of college. Juggling academics, social interactions, and newfound independence may require more effort for college students with ADHD than for those without the disorder.

Academics 

• Managing focus during lectures
• Comprehension and information retention
• Sustaining attention while studying
• Testing difficulties

To earn good grades, college students need to be able to focus on their courses. To succeed in lectures, they need effective note-taking skills. It’s important to not only understand the material but to remember the content weeks or even months later. 

Time management

• Overcoming procrastination
• Prioritizing assignments

Students who are easily distracted must overcome their tendencies to procrastinate and avoid last-minute cramming. 

Organization

• Balancing multiple deadlines
• Keeping track of assignments and schedules
• Maintaining organized living spaces

College requires meticulous organization. Professors expect students to keep track of study materials, assignments, and schedules. Students must organize their planners, study areas, and living environments to stay productive and reduce anxiety. Organization may be particularly challenging for young adults moving into new homes during college, as they have to redesign their lives and routines.

Social and interpersonal situations

• Navigating group projects and collaborations
• Building and maintaining friendships

A social skill college students often want to master is making and keeping new friends. Students who have trouble listening, focusing, or controlling themselves often need to make an extra effort in social situations. Healthy relationships help young adults develop mentally and emotionally. Moreover, a solid support system is essential for students who find learning challenging. 

Emotions

• Rejection or criticism
• Feelings of inadequacy or self-doubt
• Isolation or loneliness

Students who are away from home, making new relationships, and dealing with academic stress may struggle with some form of self-doubt. Negative emotions may impact their self-esteem and motivation. Research has shown that students with ADHD are often more sensitive to rejection or criticism, a condition known as Rejection Sensitivity Dysphoria (RSD). This can lead to intense emotional reactions to perceived or actual rejection. This emotional reaction can be compounded by the emotional regulation difficulties that people with ADHD commonly face, leading to overwhelming emotional distress. Addressing these challenges is essential for students’ overall well-being and success.

Techniques for studying with ADHD 

Through effective study habits, students can manage symptoms of ADHD. These practical tactics will support students with ADHD in their academic pursuits.

Creating an ADHD-friendly study environment

For an ADHD-friendly study environment, organization is essential. As the saying goes, “Clean space, clear mind.” This mantra is particularly helpful for college students with ADHD. Equally important is having a space that is free from distractions. Noise-canceling headphones can improve focus and boost productivity.

Students who experience impulsivity and hyperactivity may prefer a standing desk that allows for more movement while studying. A yoga ball is another way to accommodate frequent urges to move around. Sitting on a stability ball allows students to tilt, bounce, roll, and make micromovements while staying on track with their studying. 

Effective study techniques

Studying complicated material may feel overwhelming for students with learning challenges. There are a few techniques that are particularly useful. 

First, breaking tasks into manageable sections and setting S.M.A.R.T. Goals help students focus on one thing at a time. Sharon Saline, Psy.D., a top expert on ADHD and licensed clinical psychologist with more than 30 years of experience, says completing one small chunk of work at a time helps students feel they’re making progress. “It will also help them move from a negative mindset (‘I can’t do this!’) to a positive one (‘I finished the outline of my essay, so now I can make progress on the first paragraph’),” Saline says. “Breaking things down is a huge confidence builder.”

Another strategy is using visual aids. These improve comprehension and retention, especially for learners with ADHD. College students should use interactive study aids in their courses. When studying new information, they may also like to make their own visual aids, such as:

• Illustrations
• Charts
• Graphs

Mind mapping is a great way to organize ideas and thoughts in a diagram format. Students should try reading a chapter, and then stopping to make a mind map before moving on to the next chapter. 

Some students learn best with others, such as in a study group. Study groups may make studying more effective and memorable.

Seeking academic support and accommodations

Neurodivergent students (those whose brains work differently) may qualify for accommodations at college. High schools must offer specific programs to students who have ADHD under the Individuals with Disabilities Education Act (IDEA). Colleges may choose to continue the services, but they aren’t required to.

Registering with the student disability services office

The disability services (DS) office on campus should be the first stop for students with ADHD looking for academic support. This office is the main hub for learning disability resources. Typically, the DS office will ask for documentation of the student’s diagnosis in addition to other forms or an intake meeting. 

Registering with the student DS office doesn’t cost anything, and students can schedule an appointment at any time. However, it’s best if new students sign up with DS right away, even if they don’t believe they need support for their college courses. It’s always better for students to ask for help before they reach their breaking point. 

Students may need to write out a list of accommodations they’d like to request and explain why they need these. Students can ask for anything they feel could help them. Although the college may not approve everything, it doesn’t hurt to ask. The school will send the student an email or letter outlining the accommodations it has approved. Afterward, students may decide to provide their teachers with access to the Letter of Accommodations (LOA) or Email of Accommodations (EOA).

The Attention Deficit Disorder Association recommends the following accommodations for college students with ADHD:

1. Extra time to complete projects and assessments
2. Opportunity to take tests in a separate place, free from distractions
3. Permission to record lectures
4. Audio textbooks
5. Help with taking notes in class (i.e.,  a note-taking service)
6. Registration assistance with someone in the disability services office 
7. Option for a lighter or alternate course load 
8. Written instructions from professors and instructors

A guide to obtaining college accommodations is available on NAMI’s website. 

Utilizing help from university health services

Schools also offer medical services to support student health and well-being. University health services are valuable for students diagnosed with ADHD, including those who only suspect they may have the condition. Most schools offer on-campus health services, such as:

• Counseling
• Mental health assessments and referrals
• Medication management

Students can receive personalized medical services tailored to their needs. Most campus health services are free or low-cost.

Liaising with professors and instructors

Though it might sound uncomfortable, learners with ADHD may benefit from reaching out to professors and academic advisors outside the classroom. Teachers who are aware of the difficulties a student is having may be able to provide direction, advice, or ideas.

College students with ADHD should make an effort to attend all their classes and actively participate. This will keep them engaged with their coursework. At the same time, it means they’ll build rapport with instructors.

Managing time and organization skills with ADHD

“Many adults with ADHD struggle to figure out what the order of doing things should look like and how to get started”, explains Dr. Saline. “This contributes to the common experience of feeling overwhelmed.” 

Good time management and organization can prevent “task paralysis.” ADHD task paralysis is a state of complete overload. “It just seems impossible to bring yourself to get started, which makes you feel bad on two levels,” Saline says. “You judge yourself for being immobile…and you regret not working on what needs to be done.”

Time management and planning are even more critical for those with predominantly inattentive ADHD. With this type of ADHD, students may show few or no signs of hyperactivity, whereas their focus, concentration, and ability to complete tasks may suffer. With practical time management and organizational tactics, students can overcome crippling habits and thrive on campus.

Time management tips

• Use a planner or digital calendar to schedule tasks and deadlines. Check it frequently.
• Try techniques like the Eisenhower Matrix or ABC prioritization to prioritize assignments.  
• Establish routines.
• Set reminders for important tasks. 
• Try the Pomodoro Method to structure blocks of study time.
• Use mobile apps for people with ADHD to improve time management, scheduling, and prioritizing tasks.

These strategies can help adults with ADHD improve productivity and reduce stress.

Organization strategies

ADHD learners often struggle with organization. In college, students should stick with systems that worked well for them in high school. For instance, if they kept an assignment notebook in high school to stay organized and meet deadlines, they should create an assignment notebook for their college courses.

In addition to techniques that worked before, there are a few more to try:

Organizing work

• Color-code courses. Carry this color-coding system over to digital files. Tag emails and files using colors to make searching for documents easier. 
• Schedule “clean out” dates. Students should periodically sort through and clean out computer desktops, digital folders, backpacks, notebooks, desks, and wherever else they store materials. 
• Pick one calendar and stick to it. Each professor will communicate info through a different channel, which makes it easy to become disorganized. The solution is to pick a central location and store everything there.
• Organize passwords. Use a password manager to store login credentials. 

Organizing time

• Plan ahead. Decide on a cadence (weekly, bi-weekly, monthly) and fill out a calendar ahead of time. A team at Stanford University suggests planning the entire semester ahead of time. 
• Use “to-do” lists. These help with prioritizing tasks.
• “See time.” Psychologist Ari Tuckman says people with ADHD don’t understand time like they should. That makes it hard to gauge how long something might take or when to start or finish tasks. He recommends putting analog clocks in every room. “For your morning routine, post a note in the bathroom stating the time you need to leave the bathroom,” Dr. Tuckman says. “Put a similar note in your bedroom and another in the kitchen.” 

Coping with emotional challenges

“When you live with ADHD, you live with the challenge of managing strong emotions,” explains Dr. Saline. “The ADHD brain, with its ‘now/not now’ orientation, may not be attuned to feelings that are simmering under the surface until the pressure is too great, something brings them to awareness and the dam bursts.” 

Academic pressure, relationships, and increased responsibility are emotional challenges students with ADHD are sure to face. Positively coping with these pressures is essential for success. How should individuals with ADHD manage their feelings?

Developing healthy coping mechanisms

Healthy coping mechanisms are essential for young adults with ADHD. On campus, students will be exposed to examples of unhealthy coping mechanisms — like underage drinking, smoking, and partying. These activities may lead to worsened ADHD symptoms, relationship troubles, risky sexual behaviors, and even physical injury.

A recent survey about the best coping strategies for undergrad college students aged 18 to 22 found the following:

• 19% ranked meditation as the best coping strategy for mental health.
• 30% said a skills training development program was most beneficial.
• 50% of students felt that parents should be involved in interventions.

These results show that managing the emotional demands of college life often requires a multifaceted approach. 

Managing stress and anxiety

Relaxation techniques, such as deep breathing exercises, mindfulness, and yoga, may help lower stress and bring a sense of calm. Engaging in stress-reducing activities, such as spending time in nature, practicing hobbies, or listening to music, also provides relief and improves overall mood.

Building a support network

For students with ADHD, creating a support system is key because it offers necessary emotional and social support. Joining ADHD support groups on campus and asking friends, family, and mental health experts for help greatly improves well-being. These support groups create opportunities for students to meet new people, develop their social skills, and form meaningful friendships based on shared experiences and understanding. The support, direction, and exchange of experiences this network provides means students can navigate the ups and downs of college without feeling alone. 

Incorporating healthy habits into daily routines

Students can regulate their symptoms and feel better overall if they adopt healthy routines. The following behaviors improve mood, energy, and focus.

Regular exercise

Exercise reduces ADHD symptoms. To gain the most benefits, individuals with ADHD should engage in outdoor activities. Additionally, studies show that mixed activities of short duration better engage the ADHD brain and lead to more enjoyment. Whether through walking, jogging, cycling, or playing sports, students should include regular exercise in their routines to enhance focus, mood, and well-being.

Balanced diet

Proper nutrition supports brain health and function. Research also suggests that unhealthy diets—high in sweets, fried foods, and salt—aggravate ADHD symptoms. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins into daily meals provides the necessary nutrients to support academic performance and overall health. 

Adequate sleep

Getting enough sleep is essential for those with ADHD. The quality of rest improves by practicing good sleep hygiene, which includes:

• Regular sleep schedules
• Relaxing bedtime rituals
• Sleep-friendly surroundings

Students who want to improve their mood and cognitive performance should aim for seven to nine hours of uninterrupted sleep every night.

Medication and therapy for ADHD

Treatment for ADHD often includes a combination of medicine and psychotherapy. Medications like stimulants can significantly enhance focus, attention, and impulse control, while therapy can help students develop coping strategies and organizational skills. While these are effective, it’s important to acknowledge the risks associated with this type of medication and its potential for misuse.

Medication safety

Medication safety is important because improper use can lead to health, academic, and legal troubles.

Students may feel pressured to share or sell their ADHD medications, which can lead to major legal and academic consequences. If a student is feeling pressured, they should reach out to campus health services or a counselor for support and guidance.

It is also important to only take medication as prescribed by a doctor. Improper use can lead to serious health problems, such as cardiovascular issues and severe psychological effects. 

Stimulant medications

Amphetamines and methylphenidate are the most common types of medication used in pharmacological therapy for ADHD control, according to current guidelines. Academics may seem more manageable when a student is using stimulants to increase focus, attention, and impulse control.

Stimulants not only increase focus and attention but can also lead to reduced appetite and increased energy levels.

One key difference between ADHD medications is their onset and duration of symptom relief.

Short-acting stimulants are taken as needed and can begin working within 30 minutes. Their effects typically last for up to six hours.

Medium-acting stimulants offer a middle ground between short-acting and long-acting options. These medications generally start to work within 60 minutes and can provide symptom relief for about 6 to 8 hours.

Long-acting stimulants are time-release medications, available in various forms such as patches, pills, quick-dissolve tablets, chewables, and liquids. They typically provide symptom relief for 8 to 12 hours, depending on the specific formulation.

These are examples of medications commonly used to treat ADHD:

Methylphenidate (Ritalin, Concerta, Daytrana patches, Metadate, and Focalin)

Methylphenidate is widely prescribed to treat ADHD. It is commonly sold under the following brand names:

Short-acting methylphenidate stimulants

• Focalin (dexmethylphenidate HCl)
• Ritalin (methylphenidate HCl)

Medium-acting methylphenidate stimulants

• Metadate (methylphenidate HCl)
• Ritalin LA (methylphenidate HCl ER)

Long-acting methylphenidate stimulants

• Concerta
• Daytrana
• Quillivant
• Cotempla
• Azstarys
• Quillichew
• Jornay
• Adhansia (methylphenidate HCL)

The drug works as a central nervous system stimulant, affecting brain chemicals to improve concentration and decrease impulsivity.

Amphetamine-based medications (Adderall, Vyvanse, Dexedrine, and Evekeo)

Other stimulants to treat ADHD are made from amphetamine salts. Examples include:

Short-acting amphetamine stimulants

• Adderall (amphetamine-dextroamphetamine)
• Dexedrine (dextroamphetamine sulfate)
• Evekeo (amphetamine sulfate)

Long-acting amphetamine stimulants

• Adderall XR (amphetamine-dextroamphetamine)
• Dexedrine Spansules (dextroamphetamine sulfate)
• Vyvanse (lisdexamfetamine)
• Dyanavel XR (amphetamine extended-release oral suspension)
• Xelstrym (dextroamphetamine), an amphetamine patch
• Mydayis (mixed salts amphetamine product)

They work by raising dopamine and norepinephrine levels in the brain to increase focus and motivation. 

Non-stimulant medications

Non-stimulant drugs are another option. These don’t have the same effects as stimulants, like decreased appetite, but still boost focus and attention. 

Atomoxetine (Strattera)

Atomoxetine (Strattera) works by increasing the levels of norepinephrine in the brain. This improves attention span, concentration, and impulse control.

Guanfacine (Intuniv)

Guanfacine HCl (Intuniv) is another non-stimulant medicine approved to treat ADHD. By affecting the alpha-2 adrenergic receptors in the brain, it helps reduce symptoms of hyperactivity, impulse control, and attention deficit. 

Clonidine (Kapvay)

Clonidine (Kapvay) functions by activating alpha-2 adrenergic receptors, which helps people with ADHD with their concentration, impulse control, and hyperactive symptoms.

Qelbree (viloxazine)

Qelbree (viloxazine) works by inhibiting the reuptake of norepinephrine, a neurotransmitter that plays a key role in attention and impulse control.

Medication vacations

A recent survey revealed that up to 48% of parents give children breaks from their ADHD medicine over the summer. Common motivations for this “ADHD drug holiday” included curbing the side effects and reevaluating symptoms while off the pills. Students who want to go off their medication, even temporarily, should talk to their doctors to make sure this is safe and suitable for them. 

Common therapy options for ADHD 

Treatment for ADHD often includes a combination of medication, education, and counseling or psychotherapy. 

Behavioral therapy (BT)

For university learners with ADHD, behavioral therapy (BT) involves recognizing troublesome habits and working to change them for better ones. BT teaches students novel tools for self-regulation. It gives young people the confidence to take charge of their actions and do well in educational settings.

Cognitive-behavioral therapy (CBT)

Similar to BT, cognitive-behavioral therapy (CBT) teaches students to recognize and change negative patterns. The difference is BT focuses on actions, whereas CBT focuses on thoughts.

Other helpful training and coaching

Coaching and skills training are complementary treatments for managing ADHD.

Executive functioning coaching

Executive functioning skills are a set of mental skills people use to organize and manage their daily lives. ADHD coaching (or executive functioning coaching) involves working with a qualified expert to improve this skill set. Executive functioning skills include:

• Time management
• Working memory
• Emotion control
• Defining and achieving goals
• Stress tolerance

This type of professional coaching gives students individualized advice and tools for overcoming obstacles in their learning and daily lives. 

Social skills training

The goal of social skills training is to teach participants how to connect and communicate with others. Without such skills, students may struggle in relationships and social situations. Those who receive social skills training are better able to initiate conversations and interpret social cues. The training takes place through a combination of:

• Role-playing
• Modeling
• Feedback

Finding the right health professional

Students who move away from home to go to college may want to change doctors or therapists. They should contact the counseling office or health services department at their school to locate a new healthcare practitioner on or close to campus.

Making the most of college with ADHD

Finding the ideal combination of treatment, services, and support to manage ADHD symptoms might require some trial and error. In the meantime, college students with ADHD should remember to enjoy their college experience and the new opportunities it brings. 

ADHD strengths

Those with ADHD can overcome obstacles in their transition to college by identifying and utilizing their strengths. ADHD is frequently linked to special abilities, including:

• Creativity
• Resiliency
• Problem-solving skills

Lateral thinking—which allows people to combine seemingly unrelated concepts or ideas—may also be a strength in those with ADHD. This cognitive flexibility enables creative, unconventional solutions to problems. 

ADHD minds also have a strong attraction to novelty and thrive in lively, exciting settings. This trait may inspire a willingness to take chances, venture into unknown waters, and accept change with a spirit of adventure.

Hobbies, clubs, and extracurricular activities

Collegiate extracurricular activities offer invaluable opportunities. Students may find they grow by participating in clubs and teams that align with their hobbies. Extracurriculars encourage student development through:

• Practicing social skills
• Self-expression
• Bonding with peers
• Increased self-confidence
• Opportunity to discover new interests

Career preparation

Preparing for a career post-graduation involves exploration and networking. By learning about their strengths, honing relevant skills, and establishing professional connections, individuals with ADHD will enhance their job prospects and proactively plan for their future careers during their college years.

Resources and support services

A multi-faceted approach is best when it comes to using resources and support services. College students with ADHD have access to a range of resources and support services on campus, such as academic assistance and counseling. They may also find it helpful to read books, newsletters, and websites that describe ADHD struggles, victories, and current therapies.