Break tasks down
- Break complex tasks into the smallest possible sub-tasks.
- Write each one down on a separate line on a piece of paper.
- Cut off each item as you do it and watch the task get shorter.
- Or, add assignment deadlines to a calendar/wall planner then work backwards adding mini-deadlines.
- Try the ASK Assignment Calculator or the free Pacemaker tool.
Work in short bursts
- Use the Pomodoro method of working in short bursts to maximise concentration.
- It's easier to get started and keep going when you only work in 25-minute bursts.
- Keep track with a Pomodoro app on your computer or phone.
- Before taking a break, jot down what you need to do next to help you get back into the flow.
- Involve a partner, friend or family member.
- Write down some rules, habits or activities you want to stick to. (Your study skills mentor and tutor could help with this.)
- They prompt and check in with you.
- You could use a goal-setting platform such as stickK.
- Discussing ideas and assignments with a fellow student can help you get started.
- Just working alongside another person can motivate you.
- Try a Write Time session or sign up for Focusmate.
- Learn what strategies and environments work best and worst for you.
- Don't beat yourself up if things go wrong - you can always try again.
- Find out more about how ADHD strengths helped people thrive in hunter-gatherer times (Thom Hartmann video.)
Habit and routine
- Don't rely on willpower; instead, create routines.
- Routines are actions you do over and over so they become automatic.
- Create new positive habits and avoid negative ones: watch this Atomic Habits video.
- Try a habit tracker on your phone to stay on track.
This has huge benefits for your brain, body, attention and mood.
- Find activities you enjoy.
- Aim for an hour of moderate exercise a day.
- Break that down into several short bursts if that's easier to fit in.
- Having an exercise buddy will help you stay on track.
- Try to eat a balanced diet.
- Drink plenty of water.
- Avoid sugar, processed foods and artificial additives and colourings.
- Fish oils may help - try Omega 3 and 6 supplements.
- Eat iron-rich food such as green veg, pulses, nuts, seeds and red meat.