Back to School With ADHD: Finding a Routine That Works for You

While this may come a little late, it is officially that time of year again: going back to school and getting back into the focused mentality that it requires. This time of year can be exciting for students of all ages. Students get to see friends they have missed over the summer, shop for new school supplies and outfits, start new classes, and get back into a routine.

However, getting back into a routine can also be difficult. Starting a new school year can bring a lot of stress and anxiety, especially if you're starting at a new school or going away to college for the first time. There are so many unknowns. What are my classes going to be like? Am I going to be able to keep up with the workload? Will I make friends? What if I'm not prepared? One can be excited about starting school while also feeling nervous or overwhelmed by everything that comes with it. Here, I’d like to examine some common roadblocks that children, teens, and families face at the beginning of the year, and give some practical tips on how to navigate them.

Adjusting to a New Routine

The first few days can be incredibly overstimulating. You're learning a new schedule, finding your classrooms, meeting new people, figuring out what each teacher or professor expects from you, and trying to remember everything that was just thrown your way. Going from the freedom of summer to suddenly having classes, homework, studying, and other responsibilities can feel like going from zero to one hundred.

If you're feeling overwhelmed, it’s important to remember that you're probably not the only one. Reach out to classmates, friends, or family and talk about how you're feeling. Sometimes just hearing that someone else is having a hard time adjusting too can make you feel a little less alone.

Don't be afraid to talk to your teachers or professors either. Remember that they're human too, and they understand that students are adjusting to a new class and environment. If you're confused about something, worried that you're falling behind, or just need clarification, reach out and ask. It is better to ask for help than to sit with that stress by yourself!

Using Routine to Balance School, Work, and Life

For some of us, going back to school also means balancing school with work. That might mean having classes during the day and work at night, or even working full-time while going to school. Add homework, studying, relationships, family, and trying to have some type of social life, and it can start to feel like there are never enough hours in the day.

Research has found that things like a heavy workload, time management, financial stress, and trying to balance different responsibilities can all contribute to academic stress. When students have so much on your plate, sometimes a reminder is needed that we can only do so much in a single day!

This is also where finding a routine that works for you becomes important. Some people love scheduling out their entire day or planning their whole week ahead of time. For other people, seeing an entire week of responsibilities at once can make everything feel even more overwhelming. One is not better than the other, it is simply about finding what works best for you and sticking to it.

For some, taking things one day at a time works better, or even one task at a time. Focusing on the things we can control and finding a routine that makes life easier, not one that adds even more stress is vital. A good routine should ultimately be user friendly.

Back to School With ADHD

Going back to school can bring its own set of challenges for students with ADHD. Staying organized, remembering deadlines, managing time, avoiding distractions, and sometimes just getting started on an assignment can be difficult, especially when it feels like everything is due at once.

For students with ADHD, having some type of structure can be helpful. Things like using a planner or digital calendar, setting reminders, and breaking larger assignments into smaller steps can make everything feel a little more manageable.

If you know you're going to forget about an assignment unless it's in your phone, put it in your calendar as soon as you get the syllabus. If seeing "write research paper" on your to-do list makes you want to avoid it altogether, then make the first step smaller. Start with finding an article. Then maybe make an outline. These smaller steps or tasks seem less overwhelming and more manageable, which subsequently can decrease the anxiety and avoidance around it. From there, it’s ok to take a break or come back to it later after you have completed the first smaller chunk or two. You don't have to tackle the entire assignment at once.

The same goes for studying. You don't necessarily have to sit at a desk for three hours straight for it to count as studying. Breaking up your study time and taking breaks can also help, especially if sitting down and trying to focus for hours feels impossible. For many people, it can be less anxiety inducing, and more productive to follow a format such as focusing for 30 minutes and then taking a break. Maybe you study better at the library than you do at home. Maybe you need to put your phone in another room because you know you're going to pick it up. Find what works for you, and don't be discouraged if it takes some trial and error.

Give Yourself Time to Adjust

Most importantly, remember to set aside time for yourself. When school gets busy, it can be easy to feel guilty for doing anything that isn't productive. But you still need time to rest, see your friends or family, enjoy your hobbies, or simply do nothing for a little while. You don't need to spend every free moment studying or working to feel like you're doing enough.

And remember, the first week is usually one of the toughest. Everything is new, your routine has changed, and your mind is trying to adjust to all of it at once. As the weeks go on, your schedule often starts to feel more familiar, you know what to expect from your classes, and you begin getting into your own routine.

If you're still struggling, you're not alone, and you don't have to figure everything out by yourself. Most schools have resources available, including professors, tutors, academic advisors, counseling services, and disability or accessibility services. Students with ADHD may also be able to receive additional support or accommodations for things like organization, distractions, and completing schoolwork. Don't wait until you're completely overwhelmed to reach out for help.

You don't have to have the entire semester figured out right now. Take it one day at a time, focus on what you can control, ask for help when you need it, and give yourself some grace while you figure out what works for you.

Helpful Resources:

The Jed Foundation: Academic Stress

CHADD: Succeeding in College with ADHD

CHADD: Time Management and ADHD

CDC: ADHD in the Classroom

Disclaimer: The content on this blog is provided for informational and educational purposes only and is not intended to be a substitute for professional mental health care, medical advice, diagnosis, or treatment. Reading this content does not establish a therapeutic relationship. If you are experiencing mental health or medical concerns, please seek the guidance of a qualified healthcare provider.

Julia Belinsky is a Master of Social Work candidate at Wayne State University School of Social Work. She is passionate about supporting children, teens, and adults, and has experience and knowledge in working with Attention/Deficit Hyperactivity-Disorder (ADHD), Autism Spectrum Disorder (ASD), life transitions, and relationship concerns.
Julia believes in building genuine connections with her clients in order to help them find the deepest connections with theirselves. In her free time, she enjoys reading, traveling, playing video games, swimming, and skiing. If you’re interested in working together, feel free to reach out here.

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