ADHD‑Friendly Study Systems: Structure That Doesn’t Fight Your Brain

A practical, research‑informed guide.

For many learners with ADHD, standard study advice backfires because it demands long, passive focus. Build systems that honor variability in attention. Use short sprints (15–25 minutes), visible timers, and immediate action steps so you’re always doing, not just reading. Externalize everything. Keep a visible kanban of small tasks. Convert abstract goals into concrete behaviors: draw one diagram, write five sentences, record a two‑minute explanation, solve three problems. Swap environments when interest drops. Movement resets attention; kinesthetic tactics often outperform passive review. Finally, engineer easy wins at the start of each session. Success creates momentum, and momentum sustains longer focus than willpower alone.

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