If you have ADHD, you might excel at certain subjects but struggle to learn the material for other classes. Studying for tests and getting through homework assignments can be particularly daunting. And while many kids procrastinate, children with ADHD often get so anxious about learning that they develop a mental block. Research shows that students with ADHD don’t need to study more; they need to study differently. For instance, they often don’t do well when cramming for tests at the last minute. Instead, if you have ADHD, it’s essential to understand how to learn and retain information in a way that works with your unique brain.
The Problem with Cramming
Cramming doesn’t work—especially when studying with ADHD. Students who have ADHD may have trouble regulating their attention when cramming. So even if they focus hard during this time, they often don’t learn much. Instead, students with ADHD must use effective study strategies well before a test and space out their studying over time.
Review Your Notes Before Bed
Studies show that you remember more when you take 10 to 15 minutes just before you go to sleep to review what you studied or learned earlier in the day. This doesn’t mean that students should do all their studying at bedtime, but examining what he has studied allows a child to process the information as he sleeps.
Exercise Sharpens Brain Focus
Thirty minutes of aerobic exercise daily, four to five days a week, improves focus and executive functioning skills, especially in students with ADHD. If you have a student-athlete, encourage him or her to study on the bus or in the car as he travels home from an event. Consider studying right after practice, too. If your child doesn’t play a sport, encourage him to run with your dog or shoot some hoops just before he sits down to do schoolwork. Although any aerobic exercise will do the job, the most helpful exercises for students with ADHD are ballet, yoga, and tai chi, all requiring students to focus on their body and mind.
Use Your Nose to Study Better
Smell is a powerful study tool. Research shows that if you are exposed to the same smell when you study and sleep, you may remember more. When your child studies, put a small dish of essential oil nearby; peppermint is a good choice because it relieves stress. Place a small dish of the same scent by her bed while she sleeps. Studies suggest her brain will associate the scent with the material she studied earlier. Researchers say this may help her retain more information she tries to remember.
Napping, Breaks, and Memory
Most people need to sleep eight to nine hours a night to retain memories, but teenagers need more. Thirty-minute afternoon naps can help. Be sure these siestas aren’t longer than 30 minutes since extended naps can interfere with sleep at night. Taking a break helps all kids learn more, especially those with ADHD. Studies show that students remember more when they take breaks between study sessions instead of studying straight through for an extended period. Having downtime enables a student’s brain to review information and material, even when he doesn’t know he’s processing it.
Sip a Sugary Drink
A drink that contains some sugar helps homework performance. Sugary drinks provide glucose, the primary fuel source to the brain. If you’re low on glucose, you won’t be able to focus or perform well. Gatorade or apple juice delivers glucose without overloading a child’s system with sugar. Sodas and other drinks with high levels of sugar (up to 10 teaspoons) provide too much glucose, which results in a sugar crash later, impairing memory and clouding thinking. So ask your child with ADD to sip (not gulp) a sugary drink. It can bring improved focus and mood.
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