Stay on Top of Your Work: 3 Strategies

Feeling Stuck? You’re Not Alone!

If you’re a college student with ADHD, you probably have big academic goals. You want to stay on top of assignments, focus during long study sessions, and manage deadlines without last-minute panic. But executive function challenges—like trouble starting tasks, staying organized, and maintaining focus—keep getting in the way. Sound familiar? ADHD impacts how your brain processes tasks, but that doesn’t mean you can’t succeed. The key is learning to work with your brain, not against it.

As an ADHD and Executive Function Coach, I help students find strategies and systems that use their strengths to overcome their challenges. Read on for three practical ways you can move from struggle to success — without burning out in the process.

1. Break It Down: Small Steps, Big Progress

One of the biggest challenges ADHD students face is task initiation — getting started. When a project feels too big or overwhelming, your brain might shut down before you even begin. The trick? Break the big task down into smaller, manageable steps that you can succeed at. For example, instead of telling yourself, “I need to write a 10-page paper,” reframe it as:

• Find three sources
• Develop my thesis statement
• Write the introduction paragraph
• etc.

This method reduces overwhelm and makes progress feel doable. Need extra motivation? Try body doubling—working alongside a friend (in person or virtually) to keep yourself accountable. You could also use a visual tracker (like a checklist or sticky notes) to celebrate each small win. Your brain thrives on dopamine, and checking things off provides that much-needed boost!

2. Master Your Environment: Set Yourself Up for Success

ADHD brains are extra sensitive to their surroundings. A cluttered space, background noise, or even a distracting phone notification can pull you off track. To optimize focus, design a workspace that supports your brain’s needs:

• Declutter your work area – keep only the essentials within reach
• Keep the noise down - try noise-canceling headphones or a white, brown, or green noise app
• Limit digital distractions – use website blockers or set your phone to “Do Not Disturb” and put it out of sight

If sitting still for long periods is tough, consider a standing desk, fidget tools, or pacing while reading. Movement actually helps many ADHD brains focus! You can also experiment with your ideal study soundtrack—some students focus best with instrumental music, while others thrive with cafe background noise. Find what works for you! Just make sure you are not distracted by the music.

3. Time Management That Works for ADHD

Traditional time management advice (like “just use a planner!”) doesn’t always cut it when you have ADHD. Instead, try time blocking and external accountability. Here’s how:

• Try the Pomodoro Technique – Set a timer for 25 minutes of work, take a 5-minute break, then repeat! This keeps your brain engaged without burnout.
• Make deadlines visible – Color-code your planner/to-do list or use digital reminders that keep you on track.
• Find an accountability buddy – Tell a friend or coach what you plan to accomplish today, and that you will let them know when you are finished. Knowing someone is checking in increases follow-through.

If deadlines feel “invisible” until it’s too late, set reminders 3 days (and 2 days, and one day!) before something is due. This gives your brain time to react instead of panic.

You Can Succeed—With the Right Support

ADHD isn’t a weakness—it’s a different way of thinking that requires different strategies. By breaking tasks into smaller steps, optimizing your study environment, and using ADHD-friendly time management techniques, you can build a system that works for you.

And if you need personalized support? That’s exactly what I help students with! Follow me on Instagram for more ADHD tips, tools, and strategies. Or if you’re ready for 1:1 coaching, schedule a free Discovery Session to see how coaching can help you get from where you are to where you want to be.

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Images:

Walking up stairs: Photo by Porapak Apichodilok: https://www.pexels.com/photo/person-wearing-white-and-black-mid-rise-sneakers-at-borobudur-indonesia-346834/
Woman wearing headphones: https://www.browncroft.org/a-podcast-for-spiritual-conversations/
Planner with colored tabs: Photo by Bich Tran: https://www.pexels.com/photo/photo-of-planner-and-writing-materials-760716/
Woman with hands in the air looking at a laptop screen: https://the-tapping-institute.mykajabi.com/practitioner-training

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Specific questions and topic suggestions can be emailed to questions@ADHDinCollege.com.

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