Facing exams when you have ADHD

Tips for studying and taking tests

Javier Peris Escribá

CEO and co-founder

RedTDAH

Amadeo Quilis Bilbao

CEO and co-founder

NeurodiverSI

ADHD and exams are a difficult combination to manage . However, they are a reality that must be faced, and there are strategies to do so. We explain some of them below.

To begin with, if you have ADHD, you may have noticed some of these obstacles when trying to take a test:

Difficulty in distinguishing what is most important.
Difficulty in organizing ideas with logical reasoning.
Poor sense of time, so you don't pace yourself well.
Haste and lack of attention cause you to make mistakes.
Memory access problems (that feeling of going blank)
Distractions.
Difficulty following instructions.

Anxiety and poor performance on exams stem from a lack of confidence in one's ability to do well, as people with ADHD often have a history of negative or frustrating exam experiences, which influences them in future situations. It's important to understand that ADHD does not affect intelligence , so if you don't do well on tests, it's not due to a lack of ability, but rather to some of the symptoms of this disorder. However, you can learn techniques to improve your performance and better prepare for exams.

Anna

Person affected by ADHD

"I am proud and happy of everything I have achieved in my life."

Ver testimonio

Some tips for studying

Create a daily study schedule.
Take breaks for free time.
Schedule frequent, short study sessions (less than an hour) daily. You can use time management tools, such as reminder programs. The Pomodoro Technique works very well.
Eat a little sugar.
Leave your phone in another room and on silent mode.
Organize your study space to be free of distractions.
Inform those around you of your study activity, avoiding noise, voices, music, etc.
Take some time to plan your study goals.
Review in short sessions several nights in a row before the test, instead of cramming for hours the night before.

He ADHD does not affect intelligence, so if you don't do very well on tests, it's not due to a lack of ability, but rather to some of the symptoms of the disorder.

Recommendations for taking an exam

Taking an exam with ADHD can be difficult, but you can succeed if you know which strategies work best for you. Try these recommendations and any others you come up with that might help you overcome the challenge.

Review the entire text and use a highlighter (or several in different colors) to highlight the instructions, sections, and keywords. This will help you identify what is being asked of you in each part of the exam.
Read the instructions carefully while highlighting them. Don't skip any details or make any assumptions.
Organize your time by dividing the exam into equal sections (using your highlighter) and estimating how much time you can dedicate to each. If you have a timer, use it; if not, use the colors as a guide, making sure to work at an appropriate pace.
If noises distract you, use earplugs , if available. This will help you block out your surroundings and concentrate better.
Have something to look at when you need to think or when you lose focus.
It could be a small object you place on your table, your pencil, your shoe... anything that helps you focus.
When you finish, review your answers to correct any unintentional mistakes.

You should also keep in mind some considerations before the day of the test , which may be helpful:

Exercise, preferably right before the test if you can.
Eat well, nourish your body and avoid junk food.
Drink plenty of water.
Imagine yourself relaxed and getting good grades on the test.
Talk to your teacher to find out what material will be on the test and ask any questions you may have.
She requests accommodations such as more time, a different location to take the test, the option to take breaks, and more.

Also, remember not to lose perspective. Don't get anxious when you have to take a test; think of it as just one test. Even if it's important, it won't define the rest of your life. If you know meditation techniques like mindfulness , use them; they'll help you relax, be present, and reduce stress.