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Students with ADHD – Daily Planning Tips

Students with ADHD – Daily Planning Tips

Navigating the transition from school to university life can be exciting. However, it can be challenging, especially for students who are neurodivergent. A significant new report undertaken at Bristol University has revealed that one in seven students have ADHD or Autism, which equates to around fourteen per cent of all students.

The report revealed there is a much higher chance of students with autism and ADHD presenting with other neurodevelopmental conditions, such as dyspraxia and dyslexia or mental health conditions, such as anxiety, depression and personality or eating disorders.

This blog will examine how creating an ADHD-friendly schedule can help students with ADHD navigate university life.

ADHD affects executive functions crucial for planning, organising, managing time, making decisions, and regulating emotions.

Whether you are undiagnosed or received a childhood or adulthood diagnosis of ADHD, this blog will offer tips on how to maximise your university experience.

Structuring an ADHD-Friendly Schedule for University Students

By taking the reins and meticulously planning an ADHD-friendly planner, you can harness your time management skills, effectively prioritise tasks, and balance your academic and personal life. This sense of control can empower you, making you feel confident and in charge, and lead to a more fulfilling university experience.

Creating an ADHD-friendly schedule includes developing an effective morning routine and using specific study strategies tailored to the ADHD mind. At first, this might appear difficult or unachievable. However, establishing a routine can provide advantages, such as lowering stress and anxiety, improving academic performance, and maximising your overall university experience.

What is ADHD Paralysis?

ADHD paralysis, also known as ‘task paralysis,’ is a common experience among people with ADHD. It’s like when you know you have to do something important, but you just can’t seem to start or finish it. This can be because you’re not sure where to begin, you’re worried about not doing it perfectly, or you feel overwhelmed by how much there is to do.

As a result, individuals may struggle to initiate or maintain focus on activities, leading to procrastination and heightened stress. Understanding and addressing ADHD paralysis involves breaking tasks into smaller steps, setting clear goals, and employing organisational tools to improve focus and productivity.

8 Daily Planning Tips for Students with ADHD

1. Time Management: Creating an ADHD-Friendly Schedule

Remember to select a planner that matches your unique needs and preferences. Whether it’s an online calendar, a whiteboard, a pinboard, or a blend of paper and pens, the choice is yours. This autonomy can be liberating and contribute to a more personalised and effective study routine.

If you need to use your planner as intended, view it as an opportunity for change. Rather than being hard on yourself, embrace the chance to get creative and enjoy the process! With various planner types available, it may take time to discover the one that suits you best. Consider factors like format (digital or physical), level of detail, and portability. The goal is to find a planner you enjoy using that helps you stay organised.

2. Schedule a Study Routine

Begin by scheduling ‘non-negotiables’ such as lectures, study sessions, and classwork. These are the anchor points of your schedule—tasks that cannot be changed or skipped. They provide structure and focus, laying a foundation for success.

Consider adding ‘negotiables,’ like exercise, relaxation time, or hobbies, around these anchors. This balanced approach ensures you prioritise academic commitments while maintaining a healthy lifestyle, giving you a sense of control.

Adjust your schedule as needed to optimise productivity and well-being.

3. Establish a Sleep Routine

Setting and maintaining a consistent sleep schedule is vital for your overall well-being, especially when dealing with ADHD and its associated conditions, known as comorbidities. Sleep disorders are common among individuals with ADHD and can significantly impact academic success.

One strategy to help you wake up on time is the ‘5-4-3-2-1 method.’ When your alarm goes off, challenge yourself to get out of bed before you finish counting to one. This can help you start your day promptly and avoid the temptation to press the snooze button.

Adjust your sleep habits gradually until you find what works best for you, recognising that this process may take time, especially if you stay up late. Crafting an ADHD-friendly schedule involves balancing academic commitments with social interactions. Nurturing friendships and engaging in social activities while prioritising academic responsibilities is essential.

When planning to attend events, consider your schedule for the following day and make informed decisions about alcohol consumption by eating beforehand, staying hydrated, and alternating between alcoholic and non-alcoholic drinks.

Schedule social gatherings on lighter workload days to enjoy them fully without compromising your sleep or studies.

4. Organise your Morning Routine

Consider your morning routine before lectures—showering and heading straight out, enjoying a leisurely breakfast, meditating, exercising, or any other activity you prefer. Creating a realistic and sustainable schedule is critical.

Organising your belongings the night before can streamline your mornings. Pack everything you’ll need the next day and place it by the front door. Spend just five minutes before bed on this simple task.

Visualisation is a powerful technique for mentally preparing yourself. Take a moment to visualise your plans for the day ahead. Visualisation can prompt you to gather essentials like books, folders, and snacks.

Establishing this basic routine can significantly enhance your overall success as a student. Visualisation involves creating mental images of your goals and the necessary steps. It aids in maintaining focus, recalling essential details, and making informed decisions.

This revision maintains the flow while clarifying the steps and emphasising the importance of visualisation and organisation in student success.

5. Maximising Your Morning Routine

Use a timer to measure task durations accurately. For instance, note that it takes twenty minutes to shower and jot it down. Also, remember to account for commute time from home to class. Record these timings on paper and place them where they are easily visible. Maximising your morning routine is crucial for staying on schedule and arriving punctually.

An analogue or wall clock can help maintain focus. Using a mobile phone may lead to distractions—Minimise interruptions as much as possible in the morning.

Morning procrastination is common, especially for those with ADHD. If you anticipate checking social media or spending extra time on breakfast, allocate specific time slots and set alarms to manage your schedule effectively.

This version maintains the flow while ensuring clarity. It emphasises the importance of time management and minimises distractions in the morning routine.

6. Establish Regular Mealtimes for Energy Maintenance

Maintaining steady energy levels through regular meal and snack times is crucial for sustaining productivity and focus throughout the day. Planning each evening to organise meals and snacks for the following day promotes healthier eating and reduces impulsive decisions. Work towards achieving a balanced diet that incorporates carbohydrates, healthy fats and proteins,

This mix provides sustained energy and helps prevent sudden energy crashes. Keeping well-hydrated is equally essential; drinking adequate water throughout the day supports energy levels and prevents fatigue caused by dehydration.

To maintain stable energy levels, avoid sugary snacks that can lead to rapid changes in blood sugar levels. Instead, opt for snacks like nuts, yoghurt, or fruits, which offer a more consistent energy source. Engage in mindful eating by enjoying each bite, which supports better digestion and aids in regulating your appetite.

Including these dietary practices in your daily routine promotes better energy management, enhancing productivity and overall well-being.

7. Incorporating Downtime: Maximising Student Success

Remember, your well-being is just as important as your academic success. Schedule dedicated time for self-care and social activities in your university routine to maintain a healthy balance between work and relaxation.

Allocating time for self-care not only helps prevent ADHD paralysis but also demonstrates self-appreciation and fulfilment of personal needs. Participate in activities that bring you happiness and relaxation, such as reading, taking walks, or socialising with friends, as an essential aspect of your self-care regimen.

To manage ADHD paralysis effectively, employ strategies like breaking tasks into smaller steps, setting clear priorities, using reminders, and adhering to a daily planner.

If you find yourself slipping into ADHD paralysis, acknowledge it consciously and take a small step to break the cycle. Whether grabbing a healthy drink, listening to music, or changing your environment by taking a shower or stepping outside for fresh air, any action can help you regain focus. Importantly, be kind to yourself and avoid self-criticism; instead, move forward to the next task.

8. Mastering Meditation: Techniques for Enhanced Well-Being

Meditation significantly benefits students with ADHD by enhancing focus, reducing stress, and improving emotional regulation. Regular practice can calm the mind, making it easier to manage inattention and hyperactivity. Starting with just five minutes of meditation is a great way to begin. It may take a couple of months to grasp even a short meditation session fully. Try calming breathing exercises or grounding techniques if meditation doesn’t resonate.

Below is a sample of an ADHD-friendly morning routine, but remember that your personalised routine may differ significantly, and that’s perfectly fine. There’s no one-size-fits-all solution; you can tailor these strategies to your needs and circumstances. Feel confident that you can tailor them to suit you best.

This version maintains the flow while clarifying the benefits of meditation and emphasising personalisation strategies. It encourages flexibility and adaptation to individual preferences and needs, reinforcing the message that there is no universal approach to wellness that fits everyone.

Sample of an ADHD-friendly routine:

7:00 am: Wake up:

  • 7:15 am: Shower and get dressed
  • 7:45 am: Breakfast
  • 8:15 am: Commute to class

Noon Lunch:

  • 12:30 pm: Get some fresh air

Afternoon:

  • 1:00 pm: Classes or study
  • 3:00 pm: Snack break

Evening:

  • 6:00 pm: Dinner
  • 7:00 pm: Downtime (reading, hobbies, socialising with socialising.)
  • 9:00 pm: Relaxation or self-care (e.g. meditation)
  • 10:00 pm: Wind down for bed

Tips for Student Success

Flexibility: Adjust your routine to find what works best for you.

Consistency:  implementing these productivity tips will assist you in crafting a robust university routine, with time, will evolve into ingrained habits

Accountability: Share your schedule with friends, family, or housemates

Rewards: Celebrate small successes to keep yourself motivated.

Wrapping It All Up

Enhance your productivity, time management, and overall well-being with a structured routine tailored to your needs. The goal is to create a routine that fits with you while remaining flexible as you refine it.

If you need support in developing a consistent and healthy university routine, my coaching practice can help. As a counsellor and ADHD coach, I play a crucial role in student success by offering personalised guidance and accountability. Together, we’ll overcome challenges and achieve your goals.

I empower students with valuable insights and tailored strategies to navigate academic and personal hurdles. My guidance will help you unlock your full potential and thrive in your university journey.

Access to Work: ADHD Strategy Coaching

ADHD Strategy Coaching

Access To Work: ADHD Strategy Coaching

Living with ADHD (attention deficit hyperactivity disorder) can present a unique set of challenges in the workplace. If you are diagnosed with ADHD or identify as having undiagnosed ADHD, you may experience difficulties with executive functioning, emotional regulation and impulse control. These ADHD traits can impact workplace productivity and overall job satisfaction. However, with the correct support, you can learn techniques and strategies to help you thrive in the workplace.​

What is Access to Work?

Access to Work is a government-funded program in the UK designed to help people with neurodivergent conditions, physical disabilities, or mental health issues overcome work-related barriers. If you have ADHD, Access to Work can provide funding for equipment and services to help you in the workplace, such as individual ADHD Coaching, assistive technology, and workplace adjustments.

Focused Support: Exploring the Role of ADHD Coaching

Access to Work provides financial support for ADHD coaching services ranging from 6 to 26 weeks. Your individual needs and circumstances determine the financial support needed, which can cover a significant portion of the coaching fees, making it more affordable and accessible.

Boosting Workplace Performance Through ADHD Coaching

Personalised Strategy Development: ADHD traits show up differently for everyone; therefore, ADHD coaching looks different for everyone. A professional ADHD coach will have carried out specific training around ADHD’s challenges and can introduce practical strategies to help you succeed in the workplace. ADHD Coaching is typically a goal-oriented process; with your coach, you can plan short-term and long-term goals you would like to focus on.  An ADHD Coach will also help with other areas of your life that you may be struggling with that affect workplace performance.  For example, you may have personal goals such as cooking healthy meals or keeping your home clean and tidy, as these factors can also impact workplace performance.

Enhanced Productivity and Focus: Many individuals with ADHD have problems with executive functioning, which includes difficulties with time management, emotional regulation, task initiation, prioritisation, and planning and organisation. Part of the ADHD Coaching process is introducing techniques and strategies to help with these challenges. Setting and achieving goals will boost your self-esteem, which can help in all areas of life.  Techniques frequently used by ADHD Coaches include cognitive behavioural therapy, mindfulness practices, and strategies that can help with executive functions, emotional regulation and impulse control.

Building Confidence and Resilience: ADHD can lead to feelings of frustration, self-doubt, and imposter syndrome, particularly relating to workplace performance. ADHD coaching can help you build confidence and self-esteem by focusing on your strengths and achievements. Developing coping strategies and concentrating on your talents is the best way to improve your work performance and overall self-worth.

Improving Communication Skills: Communicating effectively in the workplace is essential for workplace success. For individuals with ADHD, communicating with others can, at times, be challenging, particularly in high-stress situations or when faced with complex instructions. ADHD Coaching can help you develop new skills, such as communicating assertively, advocating for yourself, asking for help or clarification, improving your social skills, and managing impulsive tendencies during conversations.

Ongoing Support and Accountability: ADHD Coaching is more than developing strategies; it provides ongoing support and accountability. Your coach will work with you to set goals, track your progress, adjust strategies as needed, and celebrate your successes. This regular support can be invaluable in helping you stay on track and continue to grow personally and professionally.

Assistive Technology and Equipment: Funding is available for various assistive technologies and equipment to aid concentration, organisation, and productivity. Examples include noise-cancelling headphones to block out distractions, screen readers to assist with reading and comprehension, and mind-mapping software to help with brainstorming and planning.

Travel and Transportation Support: Access to Work can assist with transportation to and from work, alleviating challenges associated with commuting.

Mental Health Support: The Access to Work program offers a range of mental health services to manage stress and anxiety associated with ADHD. These include counselling, therapy, and access to mental health resources and support groups.

Who Can Apply for Access to Work Funding?

  • UK residents aged 16 and over
  • Engaged in full-time or part-time employment
  • About to start or return to jobs within the next 12 weeks
  • Self-employed

Do I Need a Formal Diagnosis to Apply for Access to Work Support?

You can still be eligible for support without a formal diagnosis. This flexibility ensures that people can access the help they need regardless of their diagnostic status.

This commitment to inclusivity guarantees that everyone, regardless of specific circumstances, is appreciated and integrated into a supportive community.

The program provides funding for ADHD Coaching and any necessary accommodation for you or your employer to ensure you can thrive. Access to Work offers grants of up to £66,000 annually. This financial support covers the costs of assistance tailored to your specific needs.

How to Apply for Access to Work Support

If you are employed, involving your employer and the HR team is beneficial when applying. They can contribute around 20% towards the funding and assist with the application process. Their support and involvement can make your application smoother and more successful.

If self-employed, you can apply directly through the Department for Work and Pensions (DWP) website without employer involvement. The application form is available online.

Applying for Access to Work is straightforward. In the application, you must describe how your condition presents challenges in your role. When completing the application, strive for transparency and thoroughness to ensure you receive the support you need.

How Many ADHD Coaching Sessions Do I Need?

There is no set number of sessions required. However, if you would like to set goals and have the coach’s support while you work through your specific goals, it is recommended that you have sessions regularly, whether weekly or fortnightly. When you notice that the techniques and strategies are helping you in the workplace, you may take longer periods of time between sessions.

To Conclude

The Access to Work scheme ensures all individuals thrive despite difficulties. The initiative promotes a diverse and dynamic workforce where everyone can succeed.

As a counsellor and a certified ADHD Coach, I am happy to answer any questions you may have about the application process. If you have any questions or want to book a session, please get in touch with me using the link below.

Schedule Your Free Discovery Call

The free 20 minute discovery call provides an opportunity for us to connect, understand your unique situation, and determine the most effective approach to support your well-being.

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