Exam prep tips if you have ADHD
- Dr Zoe Cross
- Mar 25
- 4 min read
It goes without saying that exams are stressful for everyone. And if you have ADHD there are often additional pressures. We’ve compiled a list of tips that might be helpful if you’re struggling to focus or simply get through this particular period of your life as effectively and comfortably as possible.
We live in a world with ever decreasing attention spans – we can blame the digital era for that. We flick from one thing to the next, scrolling often without purpose or intention, going down rabbit holes, addicted to the instant gratification we get from super short video clips, memes and messages.
With ADHD you are likely to understand the difficulties of attention span and the ability to focus deeply for long periods. Alongside the other characteristics of people with ADHD, school can be a tough environment.
The exam process is a challenge. We are expected to understand, memorise and regurgitate every fact we’ve encountered, often from a time bank of years! We are also told to ‘revise’ which is a vast, non-specific landscape to navigate for most people, and especially hard for those with ADHD. Revision represents an ambiguous and unclear instruction. If you’re doing GCSEs you might also have your attention spread across several subjects spanning at least two years. It’s a big ask.
Top tips for revision
Study in short bursts - set an alarm for a length of time that works for you. Try having a 5-minute break every 25 mins and then a longer one, say 15 minutes, after every 3rd one. This is based on the Pomodoro technique (like everything, there is an app for this).
If you are in hyperfocus mode, immersed and in deep concentration, (read our article on hyperfocus here) stick with it and ignore your alarm.
Noise cancelling headphones can be helpful in creating a quiet, focused environment.
Break it down and create a plan, using AI or parent/teacher support, if that’s useful. There are lots of useful revision planning apps such as My Study Life or Notebok LM which allow you to store all your resources together. They have great functionality and are able to summarise your information together to test you, create key points and other aids.
Enjoy your breaks. Plan ahead and do something that you look forward to. Try and physically leave your study space, even if it’s just for a 5-minute break.
Exercise is a great way to punctuate lengthy revision periods. Do whatever movement you enjoy as a way of switching out of study mode. A good walk is one of the best options, even if it’s just a quick few minutes to the shop!
Ask the bots - if you’re struggling to understand something, students from Birmingham University suggest that you ask ChatGPT to ‘explain it like I’m 5’ which is a fun way to break something down to its most basic form.
Learn to switch off for short bursts. This is helpful when you have too many things going on in your head at one time. A short reset will help you to clear your mind so you are able to focus again. This is called mindfulness and can be practised intentionally by focusing on breathing techniques. Try box breathing - close your eyes, breathe in through your nose for 4 seconds, hold for 4 seconds, and out of your mouth for 4 seconds and hold for 4 seconds – and repeat for a minute or two. Equally doing something mundane such as making a drink or playing with the dog will help to divert and clear your mind.
Ask for help. If you’re struggling, speak to parents, teachers and your peers who may be able to offer some additional resources.
Introduce different modes of revision. Working with someone else provides a collaborative setting where you can test each other for example. Get a huge piece of paper and create colourful mindmaps or other visual memory aids. Try switching up the place you learn in – outdoors, the library, a coffee shop – see what works for you.
Watch videos on the subject you’re learning. One of the positives of the digital era is the enormous amount of free resources you can access.
Work tidily. Do one thing at a time. Close down multiple screen tabs. Put away your other subjects, close all non-relevant books and papers. Define exactly what the next hour will be allocated to. Organise your space. Create a tidy space that is uncluttered.
Surviving the actual exam…
Avoid the buzz of other people’s chatter and nerves before and after an exam – remove yourself as far as is practical. There will always be those people who have a tendency to rattle everyone around them (and then go and ace their exams) – you’ll know who they are.
Find out what additional support is available to you during the exam. You may be allowed extra time, rest breaks and other assistance.
And on to the next chapter…
Enjoy the exam as the culmination of everything you’ve learned and how it signals the start of your next adventure. Good luck!
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