Dr. Madeline Polonia’s blogs share various resources for teens and adults on how to better navigate anxiety and depression, learn various cognitive behavioral strategies and the power of self-compassion and HeartMath.
Common symptoms of ADHD include limited attention to detail, difficulties with sustained attention, easily distracted, and difficulties organizing tasks. A very helpful description of ADHD by Dr. William Benninger describes ADHD as a disorder of performance not skill; doing what you know, not knowing what to do; it is the when and where not the how or what.
A very common ADHD impairment is working memory. Dr. Benninger defines working memory as the ability to keep information online for a short period of time and also to be able to use the information in our thinking. As you can imagine, these ADHD symptoms cause struggles at school and at home.
Since every student has certain strengths and weaknesses, it is recommended to try different strategies to figure out what works best for each student. Below are 10 helpful study strategies.
10 Study Strategies:
Use a planner. Find a planner that works best for you (paper planner, calendar on your phone…) so that you can write down all of your assignments, tests, and due dates. It is also recommended to add self care reminders in your planner like when you’ll eat, exercise and decompress.
Take mini breaks. It is recommended that you take a 5-10 minute break every 30-45 minutes while studying. An ideal break includes change of scenery (going to a different part of your home) and movement (shoulder rolls, jumping jacks or stretching).
Use visual reminders. Allow your creativity to help you decorate your binders and file folders with artwork and color. Develop a system of colors to remind you what binder/file.
Time management. Find a personal system to help you focus on better navigating your time. Maybe add a visual reminder in your planner or add a reminder on your phone. Also, try and get as much homework done at school so you can have some time to decompress at home.
Note taking. Take notes while in class to help you pay attention. It is also recommended to take notes while reading a chapter in a book or reviewing for a quiz or test. Use a highlighter or post-its while taking notes.
Realistic expectations. Be sure to set realistic time frames for completing assignments and preparing for exams. It is recommended to add 15-20 minutes to all tasks so as to make time for the unexpected (Wifi is not working, difficulties with printing/scanning…)
Organization. Have fun creating a visual system at school and at home to help you stay organized. Use visual cues to help you remember where to store your homework and then turn it in as soon as you walk into your class. Be organized at your table at school and at your desk at home.
Ask for help. Don’t forget that asking for help is a sign of strength. If you’re not understanding something be sure to ask your teacher, friend or parent for help.
Study daily. Be sure to study everyday in increments of time ideally 15-20 minutes. Remind yourself that repetition is the key to learning. Cramming the night before is ineffective.
Self Care. Always make time to take care of yourself including making time to exercise, decompress without a screen before you get into bed; going to be at a reasonable hour; eating all your meals and being kind to yourself.
Dr. Madeline Polonia
Dr. Madeline Polonia is a clinical psychologist in San Diego, CA. She offers services in English and Spanish and provides in-person and telepsychology sessions. Dr. Polonia works with teens and adults who are struggling with anxiety, stress, and depression.
