Conquering Distractions: 11 Homework Tips for Students with ADHD

About 6 million children have been diagnosed with ADHD. While children with ADHD are beyond capable of succeeding in school, many of them struggle. The challenges regarding focus and time management can be overwhelming.

If you’re the parent of a student with ADHD, you’ve likely seen them struggle. Even figuring out how to focus on homework with ADHD can seem like an overwhelming task. How can you help your child stay on track so they can thrive at school?

We’ve compiled a list of our top tips that can help you minimize distractions and make the most out of your child’s study time. Read on to learn more.

1. Create a Structured Routine

Routine is important for anyone, especially children. However, neurodivergent children (like those with ADHD) have an even more intense need for a structured routine. It helps keep them on task.

Establish a consistent daily routine for homework. Set specific times for starting and finishing, and try to stick to it. Routines provide a sense of predictability, and that predictability can help students with ADHD better manage their time.

At first, try to maintain the schedule even on days without homework. The designated “homework time” can be used for studying, independent work, reading, or other quiet activities. You want to keep up with the consistent schedule even when it isn’t 100% necessary.

Once the student is able to complete their work during the allotted time, you can start easing up on the schedule on days when it’s not necessary. If you notice that they’re starting to struggle again, revisit the strict and consistent schedule.

2. Break Tasks into Smaller Steps

People with ADHD often experience a type of “task paralysis.” Even if a task seems small and manageable to a neurotypical person, the person with ADHD may find it overwhelming (even if they’re more than capable of it). Something as small as writing an outline can feel like climbing a mountain without climbing gear, so they’ll procrastinate.

Break down larger assignments into smaller and more manageable tasks. This can make the workload seem less overwhelming and make it easier to stay focused on one task at a time. This way, the student won’t get too ahead of themself and try to focus on too many things at once.

For example, let’s revisit the outline. “Write an outline” is a somewhat complex task, so how can you simplify it? Consider all of the small steps that go into it and break them down into a checklist that looks something like this:

• Gather your writing materials
• Collect your research
• Collect your notes
• Brainstorm section themes or ideas
• Bulletpoint your ideas within each section
• Brainstorm a thesis based on those ideas

These smaller tasks are far easier to address one by one.

Speaking of breaking down tasks, try to identify the most important tasks and prioritize them. Tackling high-priority assignments first can provide a sense of accomplishment and reduce anxiety about looming deadlines. In other words, conquering today’s homework should come before working on the assignment due in two weeks (and it’s likely much easier, so the student will feel accomplished).

3. Use a Planner or Organizer

Planners and organizers can be game-changing for students with ADHD. Unfortunately, those students are also the ones who struggle the most to use those tools! It takes some amount of focus to even use a planner, but it’s worth it.

Keep a physical planner or use digital tools to help organize assignments, due dates, and important tasks. In many cases, a physical planner is best. Writing in a physical planner is a mindful activity and the physical act of writing may help students remember things better.

That said, a digital planner is better than no planner at all. For some people, the notifications are far more helpful than the tactile sensation of writing. Students should, ideally, try both methods and see what works best for them.

This can help in planning and prioritizing work, reducing the likelihood of forgetting assignments. Make sure the student gets in the habit of writing everything down, no matter how small. Every task, event, and activity should go in the planner while the student is getting in the habit of using it.

4. Designate a Dedicated Study Space

This is crucial. Students, especially those with ADHD, can really benefit from having a special study space. No more doing homework in bed or on the couch if the student is struggling to stay on task.

A special study room or office is best, but this isn’t an option for everyone. If you live in a smaller home, you may need to settle for a study corner. Even a small desk with everything the student needs to complete their tasks is enough.

Create a quiet and organized study environment free from distractions. This space should be associated specifically with work to help trigger a focused mindset. When the student sits down, they’re in work mode.

School supplies should be at arm’s reach so the student doesn’t have to go wandering. The area should be pleasant, but not distracting. This should be a relatively quiet space (unless the student fares better with background noise).

5. Take Regular Breaks

Sitting down for long periods of time working on a single task can be challenging for anyone, but it’s especially challenging for students with ADHD. After a certain point, focus just disappears. Taking breaks is crucial, and while it may seem distracting, it can actually help the student stay on task.

Incorporate short breaks into study sessions. Short, frequent breaks can help manage restlessness and maintain concentration. Use a timer to remind the student to take breaks and return to tasks.

Work in short, focused bursts using the Pomodoro Technique. Set a timer for 25 minutes of focused work, followed by a 5-minute break. After completing four cycles, take a longer break.

If that particular technique doesn’t work, try different intervals until something “clicks.” During those breaks, the student can do whatever they like as long as it doesn’t exceed the break time. Movement breaks (more on that later), game breaks, or even just quick naps during longer breaks are all valid options.

6. Use Visual Aids and Timers

Sometimes people with ADHD have a hard time conceptualizing things. Visual aids can help them with that.

Visual aids, such as charts, diagrams, or color-coded notes, can help with organization and understanding concepts. Timers can be used to create a sense of urgency and structure for tasks.

These are all little things that are easy enough to modify for each individual student. Even a visual schedule with whiteboard markers and magnets can be great.

Try a variety of different visual aids until one “sticks.” You may have to cycle through them if one stops being effective.

7. Incorporate Movement

Let’s talk about movement. Many people with ADHD benefit from movement of some kind when they’re trying to focus. To onlookers, they seem fidgety and distracted, but they’re actually trying to improve their focus.

Allow for movement breaks during study sessions. Activities like stretching, walking, or fidgeting with a stress ball can help release excess energy and improve focus. Even a brief “workout session” in the middle of homework time (like some jumping jacks or a short run) can make a big difference in the student’s focus when they return to their work.

You can also incorporate movement during study sessions, not just during the breaks. Fidget toys or workout tools that can fit under a desk (such as a walking pad or an under-desk cycling machine) can work well for this. Students can continue working while also getting rid of some of that extra energy.

Even small forms of movement, like chewing gum, can help with focus. Don’t expect your child to sit still while they work. It won’t automatically mean that they’re learning better or working harder.

8. Establish a Reward System

Who doesn’t love a reward? Reward systems offer positive reinforcement for good behavior. In this case, that behavior is completing tasks. Associate those tasks with nice things.

Offer the student small rewards after finishing specific assignments or reaching certain milestones. You can start with the small “mini-tasks” that we discussed earlier. When you first start establishing the reward system, you can even reward behaviors like getting school supplies together or writing something down in the planner.

As the student becomes more organized, you can start focusing on the larger tasks. You can also offer different levels of rewards. Perhaps small tasks get rewards like stickers or candies while larger tasks could have small monetary rewards.

You can also have the rewards stack up by using a point system. This way you can focus more on larger rewards and the child learns how to delay their gratification for a larger reward in the future. Delayed gratification is something that many people with ADHD struggle with.

9. Use Focus Tools and Apps

Consider encouraging the use of tools and apps designed to improve focus and productivity. Some apps offer features like task management, time tracking, and reminders.

This can be challenging as many children with ADHD can go a bit overboard when it comes to their digital devices. If you think they’ll be too distracting, you may want to focus on other methods and ideas for now until the student is better at managing their own time.

To avoid this problem, you can focus on apps that limit the student’s devices. There are apps that make phones and computers unusable within certain time blocks or only allows the use of certain things (such as Microsoft Word or other study-friendly tools).

Eventually, you want the student to be able to limit their own technology use while they’re studying, but adding some programs like this can certainly help.

10. Avoid Unnecessary Distractions

How many distractions are surrounding your child when they’re trying to get their work done? Try to see things from their perspective.

Where is their study area? If it’s in front of a window, is it somewhere they can see other kids playing outside while they’re stuck inside working? Is it too close to the television or other devices, enough so that they can watch from their desk?

How about their small devices? Where is their phone when they’re working? Can they see or hear any video game consoles while they’re trying to do their homework? If they have toys, are they near enough to play with?

You want to minimize any and all distractions within the study space. Remember that kids with ADHD often struggle with delaying gratification, so even if they know and understand that they shouldn’t be playing with anything until they’re done with their work or on a break, they may struggle to stick with that.

11. Seek Support

Your child doesn’t have to deal with their ADHD alone. With proper support, they can thrive in the classroom.

Communicate with teachers about any challenges and discuss possible accommodations or support for the student with ADHD. Having a support system can make the learning environment more conducive to focus.

Consider ADHD coaching or extra tutoring. A coach or tutor can help the student gain ADHD-friendly study skills and executive functioning skills for students that will make homework time far easier and more productive. That extra boost can make a big difference.

Always remember to use your resources. The more people you have in your student’s “corner,” the better.

That’s How to Focus on Homework With ADHD

Learning how to focus on homework with ADHD can be a huge challenge. These tips can help you help your child so they can improve their study skills, get better scores on homework, and thrive in school.

ADHD can make doing homework harder, but with the right resources and support, there’s no reason that a student with ADHD can’t succeed.

We want to offer that support. At Peak Academic Coaching, we help students develop executive functioning skills for ADHD so they can do their best in school. Reach out to us today to get more info so your child can start with one of our coaches!