How to Actually Study (and Remember Stuff) When You Have ADHD

You’ve got an exam coming up. You sit down with your book, determined to study… and five minutes later you’re thinking about laundry. Or your car. Or dinner. Basically, anything other than what’s on the page.

Sound familiar? Yeah, we’ve all been there. Studying with ADHD can feel like banging your head against a wall because reading the same chapter over and over doesn’t mean your brain is actually keeping it.

But here’s the good news: there’s a better way. Let’s break down how to study in a way that helps the information stick (and doesn’t eat up your entire week).

1. Make Studying Active

Here’s the truth: rereading notes is a trap. Your brain just zones out. Instead, make studying something you do, not just something you stare at. Flashcards, mock exams, fill-in-the-blank drills… anything that forces you to use the information will lock it in way faster.

✨ Pro Tip: You don't want to do the same activity over and over; that's a recipe for boredom, but it also doesn't expose you to the material in a variety of ways. You want to strategically scaffold your activities to start with the most exposure to the material. So read through your notes, create relations about the material by telling yourself stories about the material or how things within the material relate to each other. Then utilize something like Quizlet for flashcards, then go for mock tests, etc. I created a full explanation YouTube video about this process and how to create a strategy that works for you.

2. Build It Like a Staircase (Scaffolding 101)

Trying to cram random facts is like trying to climb a ladder with missing rungs. You’re gonna fall through. Instead, think of studying like a staircase: each piece builds on the last until you can walk all the way up without stumbling. This kind of scaffolding takes you from “I sort of know it” to “I could teach this in my sleep.”

✨ Pro Tip: If you’re not sure how to scaffold your materials, start small: put your notes into categories, then build practice questions that increase in difficulty. Still stuck? This is exactly the kind of strategy we cover inside ADHD U and in 1:1 coaching.

3. Let AI Do the Heavy Lifting

Making study guides from scratch can feel impossible when you’re already overwhelmed. That’s where AI comes in. Use it to generate practice questions, create summaries, or even quiz you. That way, you don’t waste hours making materials. You just start using them.

✨ Pro Tip: Tools like ChatGPT can turn your textbook chapter into flashcards or a practice quiz in seconds. Just paste your notes in and ask it to “make 10 practice questions.”

4. Study in Little Bits (Not Epic Marathons)

ADHD brains and 3-hour study sessions? Not a great match. Instead, use those random little gaps in your day. Ten minutes between classes. Fifteen minutes while dinner’s cooking. These mini-study sessions add up and they’re way less painful than trying to sit still for hours.

✨ Pro Tip: Set a timer for just 10 minutes. You’ll be surprised how often you keep going once you’ve started.

Real-Life Win

One of my students used to read the same chapter over and over, only to blank on test day. We set up a scaffolded, activity-based study routine and guess what? Not only did they feel overprepared for the exam, but it also took them less time than their old “read and hope it sticks” method.

The Takeaway

Studying with ADHD isn’t about pushing harder. It’s about studying smarter. When you:

• Make it active

• Scaffold the material

• Use AI to help you prep

• Take advantage of micro-moments

…you give your brain what it actually needs to hold onto the info.

Next Step: If you want deeper support, check out ADHD U for tools, community, and accountability or reach out for 1:1 coaching to get a personalized study plan that works for you.