University student with ADHD holding a folder, symbolizing effective daily planning and organisation strategies

Student Success with ADHD: Daily Planning Tips for University Life

Navigating university life is an exciting milestone, but for students with ADHD, it can also be overwhelming. From managing coursework deadlines to balancing social life and self-care, structuring a routine that works for you is key.

A major study by Bristol University found that one in seven students has ADHD or autism—equating to around 14% of all students. The research also highlighted a strong link between ADHD and other neurodevelopmental conditions, such as dyslexia and dyspraxia, as well as mental health challenges like anxiety and depression.

So, how can students with ADHD thrive at university? One of the most effective strategies is creating an ADHD-friendly daily plan to improve focus, reduce overwhelm, and enhance academic success. Whether you’re newly diagnosed or have been navigating ADHD for years, this guide will provide practical strategies to help you stay organised and manage university life with confidence.

Structuring an ADHD-Friendly Schedule

Taking charge of your time management is one of the best ways to create a structured yet flexible daily routine that supports your academic and personal success. A well-planned schedule can help you prioritise tasks, reduce procrastination, and feel in control—all while allowing time for social activities and self-care.

At first, creating a routine might feel overwhelming. However, by developing an effective morning routine, using ADHD-friendly study strategies, and maintaining consistent sleep habits, you can significantly lower stress levels and set yourself up for success.

What is ADHD Paralysis?

ADHD paralysis, or task paralysis, occurs when you feel mentally ‘stuck’ and unable to begin or complete tasks—even when you know they are important. This can stem from overwhelm, perfectionism, or difficulty prioritising tasks.

Breaking free from ADHD paralysis involves:

✔ Breaking tasks into smaller steps

✔ Setting clear, realistic goals

✔ Using visual and digital organisational tools

✔ Incorporating rewards and self-motivation strategies

With the right techniques, you can regain momentum and tackle tasks with greater ease!

8 Daily Planning Tips for Students with ADHD

1. Find the Right Planner for You

Choose a planner that suits your ADHD-friendly workflow—whether that’s a digital calendar, a wall planner, whiteboard, or physical journal. There is no one-size-fits-all, so experiment until you find what works best!

If you struggle with consistency, view it as a work in progress rather than a failure. The key is to make your planner an enjoyable tool that supports your goals rather than feeling like a chore.

2. Schedule a Study Routine

Your study schedule should be anchored by non-negotiable commitments such as lectures and deadlines. Around these, schedule ‘negotiables’ such as study breaks, meals, and exercise to ensure a balanced approach to productivity and well-being.

Be flexible! If a particular study method isn’t working, adjust it until you find a structure that supports both focus and relaxation.

3. Establish a Sleep Routine

A consistent sleep schedule is essential for managing ADHD effectively. Sleep deprivation can make inattention, emotional dysregulation, and forgetfulness worse.

🔹 Try the ‘5-4-3-2-1’ method: When your alarm rings, challenge yourself to get out of bed before finishing your countdown.

🔹 Minimise screen time before bed to improve sleep quality.

🔹 Create a bedtime wind-down routine, such as listening to my free Sleep Meditation here, designed to help you relax and drift into deep, restorative sleep.

4. Organise Your Morning Routine

Your mornings set the tone for the day. Consider preparing your bag, outfit, and meals the night before to reduce stress in the morning.

Visualisation is also a powerful tool—take a few moments before bed to mentally ‘rehearse’ the next day’s plan, reinforcing structure and preparedness.

5. Maximise Your Productivity with Timers

ADHD brains often struggle with time blindness, making it difficult to estimate how long tasks will take.

✔ Use a timer to track how long your morning routine, study sessions, or commutes take.

✔ Keep an analogue clock or wall clock in your workspace instead of relying on your phone to avoid distractions.

✔ Set designated time slots for social media use to prevent unintentional procrastination.

6. Maintain Energy with Regular Meals

Nutrition plays a huge role in concentration and mood regulation. Plan meals ahead of time to avoid impulsive eating and ensure balanced intake of carbs, healthy fats, and proteins for sustained energy.

✔ Avoid sugary snacks that can lead to energy crashes.

✔ Stay hydrated throughout the day!

✔ Prepare healthy grab-and-go snacks such as nuts, yoghurt, or fruit.

7. Schedule Downtime & Self-Care

Your well-being is just as important as your academic success. Prioritise activities that relax and recharge you—whether that’s exercise, meditation, creative hobbies, or time with friends.

⏳ Balance social events with academic priorities by scheduling gatherings on lighter workload days.

💡 If you’re prone to ADHD paralysis, use small ‘reset’ activities—like taking a shower, listening to music, or going for a walk—to break the cycle and regain focus.

A group of happy university students walking together, smiling, and discussing notes, representing social and academic success for students with ADHD.

8. Practise Meditation for Focus & Calm

Meditation is an excellent tool for ADHD students, helping to improve emotional regulation, reduce stress, and enhance focus. Even just five minutes of mindfulness can strengthen concentration and clarity.

New to meditation? Try simple breathing exercises or grounding techniques instead. If you’d like extra support, my Overthinking Hypnosis Recording is designed to help quiet mental chatter and promote focus.

Final Thoughts: Creating a Routine That Works for You

Building an ADHD-friendly university routine isn’t about rigid perfection—it’s about finding what works best for you and allowing flexibility as you grow.

Here’s a quick success checklist: ✔ Flexibility: Adjust your routine as needed.

✔ Consistency: Small daily habits lead to long-term success.

✔ Accountability: Share your schedule with friends or housemates.

✔ Rewards: Celebrate small wins to keep yourself motivated!

If you need extra support in building better structure, time management, and productivity strategies, I offer ADHD coaching and therapy tailored to students. Visit my services page to learn more or book a discovery call today!

References:

FE News. (2023, September 12). One in seven university students report having ADHD or being autistic, new study reveals. FE News. Retrieved from https://www.fenews.co.uk/education/one-in-seven-university-students-report-having-adhd-or-being-autistic-new-study-reveals/

Person at a desk with an open laptop and sticky notes, representing organisation strategies in Access to Work ADHD coaching.

Access to Work: 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, as an ADHD Coach, I can provide the correct support to help you learn techniques and strategies tailored to your unique needs, enabling you to 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.

How ADHD Coaching Can Help Through Access to Work

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. ou can learn more about Access to Work Coaching on my webpage.

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:

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 andorganisation. 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.

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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.

Redheaded woman sitting in a workplace holding headphones, representing support and coaching for individuals with ADHD through the Access to Work program

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.

Access to Work: Empowering Individuals with ADHD

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.

Woman lying on sofa with headphones, using hypnotherapy for ADHD management

Rewire Your Mind: How RTT Hypnotherapy Can Help with ADHD

Managing ADHD isn’t just about dealing with inattention, impulsivity, or hyperactivity—it’s about navigating the daily challenges that come with it.

Whether it’s struggling with focus, feeling overwhelmed by racing thoughts, or battling low self-esteem, ADHD affects more than just attention. Alongside RTT, I also offer ADHD coaching and therapy to provide tailored support in managing these challenges. If you’re looking for a personalised approach, visit my services page to explore how I can help.

What is RTT Hypnotherapy?

RTT combines elements of hypnosis, cognitive behavioural therapy (CBT), psychodynamic therapy, and neuro-linguistic programming (NLP). This unique blend allows for fast and lasting results, making it a highly effective approach for issues like executive functioning struggles, emotional regulation, phobias, and even sleep difficulties.

Developed by renowned therapist Marisa Peer, RTT uses hypnosis to bypass the critical, overactive mind and access the subconscious. This is where deep-rooted beliefs and thought patterns exist. By identifying and reshaping these, RTT helps individuals break free from limiting thoughts and develop more supportive, empowering beliefs.

If you’re looking for an alternative way to manage ADHD, whether alongside or instead of medication, RTT can be a game-changer. Below, I’ll explore five ADHD-related struggles that RTT can help with.

5 ADHD Traits RTT Can Help You Manage

1. Calm the Overthinking Mind

One of the biggest challenges for people with ADHD is an overactive mind. Racing thoughts can make it hard to concentrate, make decisions, or even relax. Overthinking can also lead to anxiety and self-doubt, making even simple tasks feel overwhelming. I have written a blog on overthinking if you want to read more about stopping overthinking.

RTT helps quiet the mental noise. Through deep relaxation and subconscious reprogramming, RTT allows you to break free from repetitive thought loops, fostering a clearer, calmer, and more focused mindset.

If you are struggling with racing thoughts? My Unwind Your Mind – Stop Overthinking Hypnosis recording is designed to help you quiet mental chatter, regain focus, and feel more at ease.

2. Rebuild Self-Esteem

Many adults with ADHD, whether diagnosed or not, have spent years feeling misunderstood. Maybe you’ve been told you’re not trying hard enough, that you should be more organised, or that you need to ‘just focus.’ These experiences can take a toll on your self-worth.

RTT works to uncover and reframe subconscious beliefs that fuel feelings of inadequacy. By replacing these outdated narratives with empowering beliefs, RTT helps you build genuine self-confidence and approach challenges with a more resilient mindset.

3. Improve Sleep Quality

ADHD and sleep problems often go hand in hand. A restless mind can make it difficult to wind down, leading to trouble falling or staying asleep. Poor sleep, in turn, worsens focus, impulse control, and emotional regulation.

RTT helps promote relaxation, ease anxiety, and establish healthy sleep patterns. By rewiring subconscious associations around sleep, it enables you to experience deeper, more restorative rest—helping you feel more energised and clear-headed during the day.

For additional support, you can also download my free Sleep Meditation to help you unwind and drift into deep, restorative rest.

Woman lying in bed with arms up, struggling to sleep, representing insomnia and ADHD-related sleep difficulties.

4. Strengthen Self-Confidence

Confidence struggles are common for people with ADHD, especially after years of being misunderstood or feeling ‘different.’ RTT helps reinforce self-belief by addressing subconscious fears and insecurities, allowing you to step into your potential with confidence and clarity.

5. Overcome Imposter Syndrome

Do you ever feel like you’re not as competent as others think you are? That you’ve somehow ‘tricked’ your way into success? Imposter syndrome is incredibly common in adults with ADHD, holding them back from fully embracing their achievements.

RTT helps shift the subconscious beliefs that fuel these feelings, allowing you to recognise your true abilities and take ownership of your success with pride.

Is There Research to Support Hypnotherapy for ADHD?

While research into hypnotherapy for ADHD is still growing, early studies show promising results. A small-scale study by Maarit Virta at the University of Helsinki found that hypnosis helped with common ADHD challenges, including focus and emotional regulation. Another follow-up study indicated that hypnosis had a greater impact than Cognitive Behavioural Therapy (CBT) in certain areas.

These findings suggest that hypnosis—particularly RTT—may offer a valuable, evidence-backed approach to managing ADHD symptoms naturally.

Final Thoughts

If you’re looking for a powerful way to manage ADHD beyond traditional methods, RTT hypnotherapy could be the missing piece. By addressing the subconscious beliefs driving your struggles, RTT helps transform the way you think, feel, and navigate life.

As a specialist in ADHD support, I combine RTT hypnotherapy with ADHD coaching, providing you with the tools and strategies to create meaningful, long-term change. Whether you want to boost focus, improve self-esteem, or finally break free from overthinking, RTT can help you unlock your full potential.

Ready to take the next step? Visit my ADHD Therapy for Adults page or book a discovery call to learn more about how RTT can help you thrive with ADHD.

References:

Virta, M., Voutilainen, S., & Talvitie, M. (2014). Better long-term outcome for hypnotherapy than for CBT in adults with ADHD: Results of a six-month follow-up. ResearchGate. https://www.researchgate.net/publication/264382321_Better_long-term_outcome_for_hypnotherapy_than_for_CBT_in_adults_with_ADHD_Results_of_a_six-month_follow-up

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