ADHD Goes Back to School
Whether you’re a kiddo heading back to grade school or an adult earning an advanced degree, Attention Deficit/Hyperactivity Disorder makes the educational process challenging. Here are some tips that can be helpful in overcoming those challenges.
Create Routines
Routines before school, after school, and before bed can help you stay organized and improve time management.
Stay Organized
Use a planner or phone app to keep track of activities and assignments. Set reminders and alarms so you don’t forget!
If homework assignments are listed on the classroom, take a picture of it! Review the picture before leaving school to make sure you take what you need home.
Label notebooks and folders.
Clean out your backpack every day and use a clear bag to hold all the small stuff.
Keep your school stuff (backpack, shoes, jacket, computer chargers) in the same place every day so it’s easy to find the next morning.
Limit Distractions
In class:
Sit in the front of the class, away from windows and doors, or facing a blank wall.
Do work away from friends.
Use accommodations such as noise canceling headphones or fidgets.
At home:
Turn off devices (that includes smart watches and phones!)
Study in a quiet space.
Use an uncluttered table or desk.
Block off time just for schoolwork.
Take Breaks
Set a timer to work for 10-15 minutes then take a 5-minute break. Get up and move around before returning to work. This keeps your mind alert and ready to focus.
Get a Good Night’s Sleep
Getting the right amount of sleep will keep you alert and ready to learn. Kids need 10 - 12 hours of sleep and teens need 8 ½ – 9 ½ hours of sleep to be at their best.
Try not to nap during the day.
Follow a bedtime routine: wake up and go to bed at the same time every day; wind down before bed; and keep your bedroom dark, cool and comfortable.
Stop screen use an hour or two before bed.
For Parents
Often, teachers are the first to notice if a child has symptoms of ADHD and they may recommend an evaluation. If an evaluation is recommended or you have concerns your child may have ADHD or another learning disability, talk to your school about the accommodations that may benefit your child. The Affinity Center is able to conduct the assessments schools can utilize in determining what accommodations may be most helpful.
Written by Jenn Henefeld, IMFT-S
References:
CHADD. (n.d.) ADHD and School: A Toolkit for Parents. https://chadd.org/for-parents/adhd-and-school-a-toolkit-for-parents/
Cleveland Clinic. (2019, March 21). How Sleeping Gives Your Brain a Big Boost. https://health.clevelandclinic.org/how-sleeping-better-can-give-your-brain-a-big-boost-and-tips-for-making-that-happen/
Hasan, S. (Ed.). (2022, May). ADHD: Tips to try (for teens) - Nemours KidHhealth. KidsHealth. https://kidshealth.org/en/teens/adhd-tips.html
Know your rights: Students with ADHD - U.S. department of education. (n.d.). https://www2.ed.gov/about/offices/list/ocr/docs/dcl-know-rights-201607-504.pdf
Lyness, D. (Ed.). (2022, October). Organize, Focus, Get It Done – Nemours KidsHealth. KidsHealth. https://kidshealth.org/en/kids/organize-focus.html