Getting Back Into the School Mindset: Create an ADHD Success List

Returning from an extended school break can be a drag for students with ADHD. Challenges with organization, prioritization, management, focus, or procrastination make it hard to look forward to going back to school. How can you change this type of thinking? Instead of looking at the return to school with foreboding, try changing your mindset and look at it as a fresh start. There is still plenty of time in the school year to make changes and take the first steps toward managing your ADHD.

An effective method for dealing with ADHD in school is to establish routines and habits that will eventually become second nature. Many times, students get stuck in their ways, or they are just too busy trying to keep up. How do you break this cycle? Take some time NOW to plan a strategy for this school quarter or semester. Below are some ideas for creating an ADHD success list.

How to use this list?

1. Review: Read through it and check those steps that you would like to use or cross out those you don’t want to try. Be realistic. If your list is too long, cross out some more. You want to be success-minded.
2. Prioritize: the list: number the steps in order of those that are most important to you. HINT: don’t pick the most difficult step first – you want to feel a sense of success before you work on the really challenging stuff.
3. Choose: Pick ONE or TWO steps to start this week. As that step starts to become routine, then you can choose a next step. Success is all about taking small steps.
4. Commit: Write down your success list. Writing it will help you to commit to it.
5. Plan: Don’t just write down the list. Plan what steps you will actually take to get it done. Write that down too.

Create your ADHD success list:

• Organization:
  • Use a planner to record assignments.
  • Use a white board to list the week’s tasks.
  • If you prefer to work with a phone or computer organizer, set up an online calendar like Google Calendar or iCal.
  • If your professor or teacher has a web page, bookmark them today and get in the habit of checking them every day.

• Prioritization:
  • Develop a realistic study plan.
  • Make a daily priority list – by order of importance.
  • Decide the order you are going to do your homework. A great tip is to put the most challenging in the middle.
  • Break assignments down in to doable steps.

• Time Management:
  • Estimate how much time it will take you to complete each assignment.
  • Record how long it actually took you to do the assignment and compare it to your estimate. This will help you plan better in the future.
  • Establish a regular bedtime. Sleep deprivation impacts focus significantly.
  • How long does it REALLY take you to get up and ready for school? How long does it take to get to school ? Plan on this in your wake up plan. Establish a wake up routine – what time, how many alarms?

• Procrastination:
  • Adopt a DO IT NOW attitude – remember that “I’ll do it later” means it won’t get done.
  • Use flash reminders – send yourself a voice mail or text.
  • Set an appointment in your calendar with an alert. Name the appointment “Am I doing my homework?”
  • Use natural breaks to start studying (ex. right after dinner; before the playoff game).
  • If getting work done in your dorm room or at home is difficult, plan on going straight to the library after class.
  • Come up with a weekend plan. It is often hard to get started on a weekend when there is no school.
  • Join study groups. Having to show up will keep you going.

• Focus:
  • Work on becoming aware of when you lose focus. This will help you develop strategies to reset your attention.
  • Plan breaks. What will you do? And how will you get back to work?
  • Engineer your environment (ex. Turn off phone, study to music, internet off).

These are only a few of the strategies that a student with ADHD can use to have a successful school year. As an ADHD coach, I can help you develop your success list. As a coach, I can help you make a plan that truly works for you. We can set a pace that works, and we can work together to make sure you are headed in the right direction. To hear more about developing a Success List, connect with Coach Diane.