ADHD

Find a degree that aligns with a career path that interests and motivates you that allows your strengths to shine.

Remind yourself of why you are doing the degree and let this motivate you along the way, this can assist with you with completing the less desirable tasks that are easy to lose focus on.

Organisation is key to meeting deadlines and remembering everything that is going on in your life (like appointments, walking the dog, picking the kids up from school, buying milk etc).

There are many ways that you can use organisation tools that best suit your needs and style

• Chunking/scaffolding. It can be helpful to break down bigger tasks into smaller, more manageable chunks that you assign a deadline on and reward yourself for along the way for achieving them.
• Use technology. There are many apps that can assist with task management and retaining focus. You may like to use a calendar app that has reminders or to-do lists that help manage smaller tasks. Check out some of the best apps for people with ADHD, you may like to start with this guide for time management and productivity or do your own search for apps that would best suit you.
• Use calendars, diaries or notepads. You may also like to use a combination of handwritten and technological tools.
• Launchpads. Prep for the next day by having your things (and the kids things) already packed and in their "launchpad." Prepare your uni bag by putting your laptop, charger, non-perishable snacks, pens, books and anything else that you may need inside, ready for when you are about to step out the door.  Put your keys, wallet and other everyday items like a water bottle in the same place every day. This can help to reduce the morning chaos and demand on your working memory.

Make the organisational tools you use as interesting, fun, entertaining and consistent as you can to keep up engagement with them. You may like to colour code tasks, appointments etc and use stickers or use washi tape for your paper-based tools.

Staying on task can be challenging, whether it be due to distraction, lack of focus or going down rabbit holes. Setting timers can be a good way to make sure you stay on task. The pomodoro technique has been developed to help maintain focus, here are the general steps of the technique but remember to make them work for you and adapt as needed.

1. Pick a task i.e., outline your essay
2. Estimate the time it will take to complete it
3. Set a timer for 25 minutes
4. Work intensely without distractions. If a thought pops in to your head, write it down for later
5. Once the timer goes off, take a 5 minute break
6. Repeat 4 times, then take a 30 minute break

If you find that the frequency of the 5 minute break actually disrupt your focus, extend your pomodoro timer out to a time that better suits your focus and how you work. You can use apps for this technique or just the timer on your phone. If you find that you are getting distracted during your productivity time, then find an app that blocks your social media or push notifications.

The idea of a "body double" is to have somebody study with you to help keep you on task and accountable. The person does not need to study the same thing as you, though it is helpful if they are. You can team up with a person in your unit to meet on Zoom, local libraries, on campus or at UNE's study centres. There's even an app for it, check out Focusmate!

There are a number of accessibility tools that could help you with your studies.

• Microsoft365  is free for UNE students to use, they have a number of Neurodiversity accessibility tools such as the immersive reader which highlights text as it reads aloud to help you stay on track.There are a number of other text-to-speech software that are free to use so make sure to find one that suits you best.
• All UNE students have access to automatic closed captions and transcriptions within Echo360 and Kaltura, this may help with note taking and keeping your lectures organised.

Make your study environment work for you!

• Minimise distraction by having only what you need on your desk
• The sound of music or the sound of silence? Some people need complete silence to focus effectively and others need music or noise playing (you may like to try classical music to help reduce distraction of people singing). Try to work out what works best for you and keep the strategy up.
• Context cues may be important - check out spaces in your local library, the UNE Campus or UNE study centres to help with studying. Consider these cues during your ProctorU exams as well, you may need to have a clock on the wall or water bottle on your desk.
• Block out do not disturb time - this includes your kids, pets, partners, friends, family, notifications and social media

Sleep plays an important role in our mental wellbeing, it can impact on and is impacted by mental health. Some people find it difficult to fall asleep, stay asleep, or have difficulties with waking up in the morning (or all of the above), especially when our anxious thoughts are keeping us awake. Developing good sleep hygiene can be an effective way to mitigate some of these affects. Try to limit blue light (TV, Phones, iPads etc.) and stimulants (caffeine, alcohol, tobacco) at least an hour before you go to sleep. Set a schedule with a regular time that you go to sleep and try to make your room as quite, dark and comfortable as possible. It is also a good idea to only use your bed for sleep and sexual activities as this help your brain associate your bed as a place to sleep, rather than a place for your mind to be active with work or study.

Eating well is extremely beneficial to our mental and physical health, as well as with concentration, focus, stress managemet and memory. Small changes in what you eat can produce positive effect, eating well does not need to be all-or-nothing!  Try to eat plenty of vegetables, fruit, legumes, wholegrains, lean proteins and water.

We understand that it can be hard to stay on top of, so try to plan your meals out ahead, meal prep as much as you can, use a meal delivery service if its in your budget, or choose a college that  offers a catered package.

Exercise helps with our overall health, mood, sleep, negative thoughts, modulate energy levels and managing ADHD symptoms. Walking outside is great way to boost your mood and you can invite friends to make it even more enjoyable! Check out Everyday Health's resource on fitness tips for adults with ADHD for ideas to get started and strategies to keep it up.