The three most important steps
- Write down every task you need to complete
- Choose ONE of them
- Work for 25 minutes, then take a break
When this works, you can add more strategies.
When you have several tasks to do at the same time, your mind may feel cluttered. Making them visible reduces stress.
To-do list
- Write down the tasks
- Break large tasks into smaller parts
- Tick them off as you go
Example:
- Complete a take-home examination
- Read article 1
- Write an introduction
- Summarise the theory
A list you can tick off as you go builds motivation.
Large tasks can feel overwhelming. The answer is to complete them in several concrete steps.
Ask yourself:
- What is the first small step?
- Which part is the most fun – can you start there as a way to gain momentum?
- What can I do in 20–30 minutes?
Reward yourself after you complete a task.
The Pomodoro method helps many start their work tasks.
What to do:
- Set a timer for 25 minutes (or shorter if you prefer)
- Work until the timer rings
- Take a 5-minute break
- After 3–4 sessions, take a longer break (15–30 min)
Why does it work?
- It’s easier to get started when the time is set
- Study breaks help reduce mental fatigue
- Time is made concrete and visible
- It’s important that you find your personal attention span. Test what works for you.
Having trouble getting started?
Getting started is often the biggest hurdle. Try the following:
- Countdown: count down from 10 and begin when you get to zero.
- Just one: complete one task at a time from your list. This is often enough to keep going.
- Switch tasks: if you get stuck, move to something easier and return later.
Movement improves focus
Studies involve a great deal of sitting, yet physical activity is what helps the brain function. Many who have ADHD symptoms find that movement reduces their restlessness, improves concentration and boosts their well-being.
Examples are:
- walking
- cycling
- running
- going to the gym
- dancing
- stretching between study sessions
Even when your studies are intense, movement is an investment in time. Exercise before, during or after your study session – whatever works for you!
Study in your own way
You don’t have to sit at a desk. You can:
- take a book with you on a walk
- listen to your lecture while you knit
- stand while you study
- use a stress ball or move about
- sit on a balance ball
- use a weighted jacket
- listen to your course literature using Legimus or Appwriter. You can find information about these on this webpage: Support - reading and listening
Find what works for you.
Maintain motivation and concentration
Rewards
Tie your efforts to something positive. Example:
- a coffee after your work session
- an episode of a series
- a walk
- a call to a friend
Study with others
Distance studies don’t need to be lonely.
- contact classmates
- discuss assignments
- study online together
Rest your mind/brain
Alternate between academic work and physical movement. Doing something practical helps the brain process information.
Repeat little and often
Repetition helps you retain information.
Calendar
Use a calendar that suits you, whether digital or paper. Tips:
- Use different colours (studies, leisure time, training, rest)
- Schedule breaks
- Be realistic: plan for less rather than too much
Students have access to Microsoft Office 365, which includes a digital calendar. You can find out how to download Microsoft Office 365 on this webpage: Software licences for students
In the calendar, you can:
- colour-code activities
- add tasks/assignments
- add reminders
Support from a mentor
If you have a disability that affects your ability to
- plan
- structure
- remember/recall
- complete tasks/assignments
you can get a student mentor. Note, you will require a decision from NAIS indicating you have been granted mentoring.
A mentor can help you:
- gain an overview of tasks from one week to the next
- understand instructions for an assignment
- sort tasks so that you know which to do first
- avoid working too much on an assignment
Contact a disability coordinator for more information.
