10 Executive Function Tips for College Students with ADHD
School is officially back in session and it’s the perfect time for a fresh start.
Beginning a new semester can feel exciting, but also overwhelming, especially if you’re a college student with ADHD.
Classes, clubs, jobs, social life…not to mention dirty laundry… pile up quickly. As a psychologist that works with lots of college students with ADHD in Madison, WI, I often hear from students who want to feel more organized, focused, and confident, but aren’t sure where to start.
The good news? Building small executive function skills can make a huge difference. Here are 10 of my favorite (relatively) simple tips to help you hit the ground running this semester:
1. Choose a tracking system that works for you
Paper planner, calendar app - pick one system and stick with it. Honestly, it doesn’t matter what you choose, but be honest with yourself about religiously using it. And if you’re truly not a paper kind of person, please give up on the paper planner and just embrace tech options. It may look pretty at the store, but if you don’t use it, it’s just another thing to collect dust. Consistency is key.
2. Put everything in your calendar now
Once you’ve decided on your tracking system (paper planner or digital calendar), it’s time to add EVERYTHING in. At the start of the semester, transfer all important dates from your syllabi - exams, papers, projects -plus recurring commitments like meetings or therapy appointments. Have plans for dinner with a friend next week? Those can go in there as well.
3. Plan for basic needs
Turns out, you need to take care of your body in order to do well in school (!). It might seem obvious, but it’s really easy to lose track of how you’re going to do basic things, like keep us with your exercise routine that you were working on over summer or how to get enough calories when you have four classes back to back. Decide how you’ll handle meals, exercise, and sleep before things get stressful. Schedule them in your calendar, too. Your calendar needs to be your new best friend.
4. Create a “dumping spot”
Stop pulling your hair out looking for your keys (or whatever else you tend to regularly misplace, but need on a daily basis). Keep one small basket or tray near your door for essentials like keys, phone charger, or ID. Always return them there so you don’t lose time searching. Try to be careful not to fill this basket with other things too- this isn’t the place for your wrappers and pocket debris.
5. Try out body doubling
Pick a friend to study with regularly and work alongside (they don’t need to be in your classes). Accountability makes a huge difference. Body doubling is a great way to really get the most out of your study time, particularly if you have ADHD. Just being near someone who is also working can make all the difference.
6. Set up a study space
Even if you prefer the library or coffee shop, carve out a clean, dedicated spot in your dorm or apartment. Keep it clutter-free and use it only for studying. This is pretty important since at some point you are going to find yourself not wanting to brave unpleasant weather to trek across campus to another study spot. Even if it’s tiny, make it be a place you actually like- stock it with nice pens, add a plant (it doesn’t have to be living- my favorite "plant” is my Lego botanicals bouquet on my home office desk), and make sure that you don’t use that nice empty space to stack your laundry.
7. Stock up on snacks
Keep grab-and-go snacks (nuts, granola bars, trail mix) in your bag. Prevent “hangry” study sessions with non-perishable snacks on hand at all times. Think those little 100 calorie packs of nuts that can get smashed at the bottom of your bag and still save you from a blood sugar crash. Plus, if you have ADHD, you might not always realize that you’re hungry until it’s too late and you already feel sick.
8. Organize realistically
It’s pretty unrealistic that you’re going to want to take a lot of time to keep your space organized when there are exactly 500 million more interesting things to do. For example, if folding clothes isn’t your thing and you wear mostly athleisure anyway, use baskets. The goal is simple systems you’ll actually maintain, not what you think you “should” be doing.
9. Keep a brain dump notebook
Place a notebook by your bed at night and by your desk while you’re working to capture all of those amazing ideas that flood your brain. This helps capture your thoughts without derailing your focus. It’s also a great strategy for moving racing thoughts out of your mind at the end of the night when you’re trying to go to sleep.
10. Write a letter to yourself
I know this may sound cheesy, but at the start of the semester, jot a short note of encouragement to yourself. What are you excited about for this semester? What are you feeling uneasy about but are going to push yourself to try to do anyway? Pump yourself up a little- then fold it up and put it away somewhere safe (or write it in a note on your phone). Revisit it when things get stressful - you’ll thank yourself later.
Final Thoughts
College is challenging, but with the right tools, you can thrive. If you’re looking for extra support in building executive function skills from your strengths and learning to embrace your amazing ADHD brain rather than fight it, therapy can help. At Capital City Psychology, we specialize in working with college students navigating ADHD.
If you’re searching for an ADHD therapist in Madison, WI, we’d be glad to help you create systems that reduce stress and boost confidence both in and out of the classroom.
👉 Contact us today to get started.