Importance of physical activity
Studying at a university involves reading a great deal about theoretical content, which often makes us less physically active than normal. Therefore, it is more important that you prioritise regular physical activity/exercise during your studies. What's more, this will benefit your learning!
Many individuals with ADHD symptoms find that physical activity reduces their hyperactivity and restlessness while increasing their ability to concentrate and their well-being. When you have intensive study periods, it can be tempting to think that you have so much to do that you don't have time for a walk, bike ride, run or gym class. But that’s where you are wrong! Regular exercise releases lots of good substances in your body and brain that will make you a more effective and better student.
Structure and routines
- To-do list: gives you a visual overview of your study assignments that you can check off at regular intervals. You can feel a sense of achievement and productivity that helps build study confidence.
- Calendar: find one that suits you, paper or digital. A good idea is to use different colours for different types of activities: study, exercise, cooking, leisure, etc.
- Pomodoro Technique: this is a time management technique that involves dividing work into time intervals (e.g., 25 minutes) followed by shorter breaks of, for example, 5 minutes. After a number of study/work sessions, you take a long break of 15-30 minutes. Use a timer to make the process visual.
- Break down larger tasks into smaller ones and complete them one at a time. Don't forget to reward yourself with something that is fun and enjoyable after you have completed what you set as a goal.
Tools for planning and time management
Because you are a student, you have free access to Microsoft Office 365. You can find all our campus licences on Student licences. Microsoft Office has a calendar function that you can use to categorise your activities in different colours. There is also a feature called “tasks” that you can easily add directly to your calendar or simply have as a to-do list alongside your calendar activities.
- To-do list – an application available on your phone and/or computer to manage tasks and help you organise your studies, work and personal life so that you can achieve your goals and increase your productivity.
- Trello – a visual and flexible tool for work and project management, which uses a digital bulletin board with lists and cards to organise tasks and ideas. Suitable for group work.
- Mind maps (mind map) – a visual diagram that organises and presents information, ideas, and connections centred on a theme. There are many digital tools here, but pen and paper also work.
- Time management – reminders, timers, special clocks and timers that can visualise time and give you reminders, like Pomodoro.
Strategies for getting started
- Countdown – don't underestimate the power of counting down from, for example, ten to zero, which is when you are determined to start.
- Checklist – establish a bullet list of things that must be done. Check off the points and see concrete evidence of your achievements.
- The Pomodoro Technique – helps you get over a hump by dividing study into short, focused sessions of 25 minutes (or other time). Knowing that you only have to work for a short time makes it easier to start, and the regular breaks give you new energy to keep going.
- Begin by completing just one item on the list: often, that's all it takes to get started. If you get stuck or tired, jump to something simpler on the list and save the difficult things for when you have more energy, such as after a break.
- Study in your own way! You don't have to sit still on a chair to learn – take your book with you on a walk, listen to a lecture while you knit, or go for a run with your thoughts for company. Drink coffee, enjoy a sandwich, and let your studies become a part of life – not the other way around.
Maintaining motivation and concentration
- The Pomodoro Technique
- Rewards - mix "boring" tasks with something more fun as a reward. This makes studying more motivating and helps your brain connect effort with positive emotions. By rewarding yourself after you have completed a task (with a short break or something you enjoy), it will be easier for you to stay focused and have the energy to study longer.
- Get support from fellow students – life as a distance student does not have to be lonely. Why not contact other students so that you can discuss topics together and gain new perspectives?
- Rest your brain - alternate between using your body and taking a walk, knitting, or doing something practical with your hands. This helps you focus, process information, and feel better. Feel free to use sensory or motor stimulation, such as stress balls, fidget toys, tangles, a weighted vest or ball pad to sit on.
- Repeat before you forget - according to the principle of "little and often".
Mentors
If you have a disability that makes it difficult for you to plan, structure, get started and complete work, you can get a student mentor. Contact the coordinator for study support to find out more.
