how to adhd homework

3 Homework Strategies for Teens With ADHD

How they can get their homework done..

Posted September 28, 2023 | Reviewed by Ray Parker

• What Is ADHD?
• Find counselling to overcome ADHD
• Completing homework can be difficult for kids with ADHD.
• Phones can be a major distraction for children with ADHD, so take them away before they start working.
• With the body-double method, a child works on their homework in the same room with another person.

It’s the start of a new school year, the honeymoon phase is slowly beginning to fade, and the rigor of academics is taking off. Every year, I begin the new school year with a mountain-high amount of hope that the summer served as a source of maturation and consolidation of a new set of skills. In many ways, I’m correct and my three children show a new level of growth.

For kids with attention -deficit/hyperactivity disorder ( ADHD ), or executive functioning struggles, the start of a new school year often comes with a greater need for organization of school materials, time management , prioritization, and study skills.

One thing I hear from parents is that their child may spend hours "working" on homework and have nothing to show for it. How can that be? Well, I went to my best source of information: adolescents.

The responses were honest and raw. I heard that they start their homework, but then the phone dings, or they get an idea about a show or a game, and look it up (because they can). Before they know it, so much time has passed and little or no progress on their assignments has been made.

This is usually the time when a parent checks in and the young man or lady tries to "look" busy, but truly, no real work has been done. Or, teens have said to me that’s when they “bark” at their parents and ask to be left alone. Part of that response is the awareness that they have been sitting in front of their homework for a while but little has been done, and the other part is pure frustration and procrastination .

And this cycle continues on and on, for hours. Sound familiar?

Let’s talk about a few strategies that you can initiate at home that will help with building those executive functioning skills while getting their homework done.

The Body Double Method

Some of us get the most done when nobody is around, with no sound, in the silence. For some of our children and adolescents with ADHD, it helps to have another person in the same room or nearby.

Perhaps it’s knowing that the person is present and can check in at any time that maintains focus and improves productivity . Some of us need the presence of another person to regulate and ground us. That person doesn’t have to say or do anything, they just need to exist. This is known as our body double.

Speaking from experience, my preference is to set my computer at the kitchen counter and work while my kids are around me. I have always preferred the buzz of other people in the background, rather than working alone.

My son, on the other hand, prefers to work in his room because he finds our "human sounds" too distracting. My daughter likes to work on her homework sprawled out, in the middle of my kitchen floor. We each have our preferences and those preferences can even shift from assignment to assignment.

If you’re not sure if your child or adolescent needs you to serve as her body double, ask her. If she isn’t sure, experiment. That is, set your child up on the same floor as you are, perhaps at the kitchen table or in your dining room (or another room that has a table and a chair). Ask your child to complete one assignment and then assess it. Was it helpful to work near you or was it too distracting?

If your child responds that he was able to get through his assignment quickly and with focus, you have your answer. Now you know that your child is going to need to set up at a table or workspace somewhere by you, instead of sending her up to her room.

Put the Phone Down and Nobody Gets Hurt

Distractions are around our children with ADHD all the time. The chirping bird or the passing truck can very easily result in a turned head. For many of our children and adolescents, their ability to filter out background sound is difficult.

They may hear all sounds in the environment at an equal level. Imagine if you couldn’t filter out the buzzing of the lawnmower while you were sending an email. It can be overwhelming and exhausting.

Now, let’s compound that with a vibrating phone or the "ping" that signals your child that someone has reacted to the last SnapChat—omg, I need to check. The temptation is there to check Instagram every time your child doesn’t want to start a writing assignment or finds that chapter in social studies really boring .

Let’s take away a layer of distraction that is tangible. Ask your child to turn their phone in once they begin their homework. All of the texts and other social media notifications will be there once they return, but in the meantime, their homework will get done.

Estimate and Time It

Children with ADHD tend to think that any assignment will take the figurative "five minutes." How many times have you thought, “You’re going to finish a paper that was assigned two weeks ago in an hour?”

He may think that it will take "five minutes" given that his sense of time is not entirely accurate. To build that sense of time, I like to ask students, “How long do you think this math worksheet will take?”

Whatever the answer is, set the timer to that estimated time and let the child work. Once time is up, ask him to assess, “How far did you get on this worksheet?” If you notice he’s completed half, ask him, “It looks like you finished about half of the problems in X minutes. How much longer do you think you’ll need?”

This will begin to develop that sense of time and what is a realistic amount of time to finish different assignments. It may also take him another 50 practice runs just like this until that sense of time begins to develop.

But by the 51st time, your child may be able to say, “I think it’s going to take 15 minutes so it’s going to take 30 minutes. Whatever I think, I double it.”

Setting the timer also gives your child a sense of beginning and end. For students who struggle to begin a task, this can motivate them to begin, and for the student who struggles to sustain attention to an assignment, this gives an end in sight. Setting the timer can also bring a sense of levity to homework in that the goal is to complete the assignment before the bell rings.

For an assignment that requires a longer time to complete, set the timer for the duration of your child’s attention span. If she can work on one task for 30 minutes, set the timer for 30 minutes and go.

Once the time is up, ask your child to walk away from her work area, set the timer for five minutes, and take a break. During that break, encourage your child to move around, engage in jumping jacks, or stare out the window, but do not engage in anything electronically based. Then, set the timer for another 30 minutes, and repeat this cycle until the assignment is completed.

Try using any or all of these strategies at home, but introduce one at a time so as not to overwhelm your child. Once you introduce the strategy, don’t do it for them, but rather model how to do it so there is a level of ownership.

For example, if you want to help your son plan the upcoming week, you can stand by the whiteboard but hand the red marker to him and ask, “Do you have anything in math coming up?” If he says yes, ask him to write it. You ask, he answers, he writes.

To turn any of these strategies into a habit, practice the skill for two weeks at the very least, consistently. If it works, keep it. If it doesn’t, scrap it and try another strategy. It’s a journey but along the way, you will ultimately put your child in the driver’s seat.

Liz Nissim-Matheis, Ph.D. , is a licensed Clinical Psychologist and certified School Psychologist in private practice in New Jersey.

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7 Tips for College Students With ADHD

Shaheen Lakhan, MD, PhD, is an award-winning physician-scientist and clinical development specialist.

Verywell / Laura Porter

Qualities for Student Success

• ADHD and College
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Every autumn, thousands of students move away from the structure and safety of home to the freedoms of college life. While it's an exciting time filled with many possibilities for learning and growth, it can also be challenging academically and socially—especially for college students with attention-deficit/hyperactivity disorder (ADHD).

Learn some of the challenges that college students with ADHD face, as well as strategies that can be used to overcome these obstacles. This includes learning how to study with ADHD and taking certain actions to foster friendships with other students.

Sarah D. Wright , ADHD coach and author of "Fidget to Focus: Outwit Your Boredom—Sensory Strategies for Living with ADD," explains that successful students usually have four qualities that help them achieve their goals:

• Sticking with things even when the going gets tough (perseverance)
• Ability to delay gratification and focus on the big picture
• Time management and organizational skills
• Striking the right balance between fun and work

These particular skills, however, don’t come easily to people with ADHD. One of the hallmarks of this mental health condition is impaired executive functioning . This means that students with ADHD may struggle with staying organized, sticking to a plan, and managing time effectively.

How ADHD Affects College Students

College students often face more responsibilities, less structured time, increased distractions, and new social situations—all while lacking access to many of the support systems they had in high school. Impaired executive functioning can make handling these changes a bit harder for students with ADHD, resulting in:

• Poor academic performance and achievement : Students with ADHD frequently report feeling dissatisfied with their grades. They may struggle in their classes due to difficulties starting and completing tasks, disorganization, problems remembering assignments, difficulty memorizing facts, and trouble working on lengthy papers or complex math problems .
• Troubles with time management : Students with ADHD often have irregular lifestyles that result from poor time management. This can create problems with being on time, preparing and planning for the future, and prioritizing tasks.
• Difficulty regulating and managing emotions : Students with ADHD also often struggle with social issues, negative thoughts, and poor self-esteem. Some ADHD symptoms can make friendships and other relationships more challenging while worrying about these issues contributes to poor self-image.

The good news is that these areas of executive function can be improved. For most college students with ADHD, the problem isn’t in knowing what to do, it's getting it done. Developing strategies that focus on this goal can lead to positive academic and social effects.

Tips for Succeeding in College With ADHD

There are several strategies you can use to help stay on track if you are a college student with ADHD. Here are seven that Wright suggests.

1. Take Steps to Start the Day on Time

There are three main factors that contribute to being late in the morning: Getting up late, getting sidetracked, and being disorganized.

If Getting Up Late Is an Issue

Set two alarms to go off in sequence. Put the first alarm across the room so you have to get out of bed to turn it off. Put the second where you know it will bother your roommates, increasing the consequences if you don’t get out of bed and turn it off. Set both alarms to go off early so you can take your time getting ready.

If Getting Sidetracked Is an Issue

If certain actions tend to derail you, like checking your email or reading the news, make it a rule that those activities must wait until later in the day so you can stay on task . Also, figure out how much time you need to dress, eat, and get organized, then set alarms or other reminders to cue these tasks.

Three options are:

• Use a music mix as a timer . If you have 30 minutes to get ready, the schedule might look like this: wash and dress to songs 1 to 3, eat breakfast to songs 4 to 6, get your stuff together during song 7, and walk out the door by song 8. This option works best if you use the same mix every morning.
• Use your phone or buy a programmable reminder watch so your alarms are always nearby.
• Put a big wall clock in your room where you can easily see it . If your room is part of a suite with a common room and bathroom, put wall clocks in those spaces as well.

If Being Disorganized Is the Issue

Create a "launch pad" by your door. Collect all of the things you’ll need the next day the night before (like your backpack and keys), and put them on the pad so you can grab them and go. Include a note to help you remember important events for the day, such as an appointment or quiz.

2. Work With Your Urge to Procrastinate

Though it may sound counterproductive, if you feel the urge to procrastinate , go with it. When you have ADHD, sometimes things only get done right before they're due. At that point, nothing has higher priority, increasing the urgency and consequences if you don’t do them now. These qualities are what can finally make a task doable, so work with them.

If you plan to procrastinate, it's important to stack the deck so you can pull it off. For example, if you have to write a paper, make sure you’ve done the reading or research in advance and have some idea of what you want to write. Next, figure out how many hours you’ll need, block those hours out in your schedule, and then, with the deadline in sight, sit down and do it.

Understanding your tendency to procrastinate with ADHD can help you plan ahead so you won't be left scrambling to finish projects at the last minute.

3. Study Smarter, Not Harder

Boredom and working memory issues can make studying a bit more challenging for students with ADHD. Rather than trying harder to force the information into your head, get creative with the learning process.

If you're wondering how to study with ADHD, research shows that multi-modal learning or learning via a variety of different methods can be helpful. Ideas include:

• Highlight text with different-colored pens.
• Make doodles when taking notes.
• Record notes as voice memos and listen to them as you walk across campus.
• Use mnemonics to create funny ways to remember facts.
• Stand up while you study.
• Read assignments aloud using an expressive (not boring) voice.
• If you can, get the audio version of a book you need to read and listen to it while you take notes and/or exercise.
• Work with a study buddy.

These won't all work for every person, but try mixing up your strategies and see what happens. Taking study breaks every couple of hours and getting enough sleep are also part of studying smarter, not harder.

Sleep impacts learning in two main ways. First, sleep deprivation has a negative impact on  short-term memory , which is what you use to learn the materials when you study. Second, sleep is needed to move short-term memories into long-term memory, which is what you rely on when it's time to take the test.

Sleep is important for both short- and long-term memory, making it critical for both learning new material and recalling what you've learned.

4. Schedule Your Study Time

Many students with ADHD are highly intelligent. They can pull off a passing grade, or even a good one, in high school by cramming their studies in the night before a test.

This strategy doesn't work as well in college since cramming reduces your ability to retain what you've learned long-term . This can make it harder to remember what you need to know once you enter your field of choice.

One good rule of thumb for college students is to study two to two-and-a-half hours per week for every course credit hour. Put this time into your schedule to make sure you have it.

5. Plan and Prioritize Your Time

It may sound strange, but it's important to plan time to plan. If you don’t develop this habit, you may find yourself always being reactive with your day rather than proactive—the latter of which can help you take more control over your schedule .

Set aside time on Monday mornings to develop a high-level plan for the week, using Friday mornings to plan for the weekend. In addition, do a daily review of your plan over breakfast—possibly adding pertinent details—to make sure you know what’s coming your way that day.

When making your plans, differentiate between what you need to do and everything that can or should be done. Prioritize what needs to be done first, taking care of these items before moving on to lower-priority tasks on your list.

6. Implement Strategies to Stick to Your Plan

With ADHD, sticking to a plan is often difficult. If you like rewards, use them to assist with this. For instance, you might tell yourself, "I’ll read for two hours, then go to the coffee house." Having something to look forward to can make it easier to muster through your studies.

If you’re competitive, use this personality trait instead. Pick another student in your class whom you want to do better than and go for it. If you know that you respond to social pressure, make plans to study with classmates so you won’t let them down. Or hire a tutor so you have structured study time.

Research suggests that focusing on skills related to time management , target planning, goal setting, organization, and problem-solving can all be helpful for students with ADHD.

Hiring a coach can also be beneficial. There is growing evidence, both research-based and anecdotal, that supports ADHD coaching as a vital strategy in helping students learn to plan, prioritize, and persist in following their plans.

This type of coaching is sometimes described as a form of life coaching influenced by cognitive behavioral-type therapy , which helps people develop behaviors, skills, and strategies to better deal with ADHD symptoms. It can lead to greater self-determination and direction, reduced feelings of overwhelm and anxiety, and increased self-confidence and self-sufficiency.

7. Manage Your Medication

One study found that only around 53% of college students with ADHD adhere to their medication plan. Poor medication adherence can have serious consequences, contributing to poor academic performance and decreased graduation rates. 

Steps you can take to stay on top of your ADHD medications include:

• Find a local healthcare provider : Regularly monitoring your medications helps ensure that you are at the best dosage for you. If you're going to school a long way from home, find a local healthcare provider to meet with regularly. You can also schedule regular visits with your university's health services.
• Find a local pharmacy : Determine where you'll order and pick up your medication. Set reminders on your phone so you know when to refill your prescription. You may also be able to sign up for text reminders.
• Store medications safely : Abuse of ADHD medications is on the rise on college campuses, even though this can result in high blood pressure, increased feelings of anger and distrust, trouble sleeping, and even strokes. Keep your ADHD medications in a safe location and never share them with others. 
• Set reminders to take your medication : If you are struggling to take your medication as prescribed, consider using a reminder app or setting reminders on your phone.

Research points to medication as the most effective and available ADHD treatment option. However, it's important to talk to your care provider to decide the best treatment approach for your individual situation and needs.

Social Strategies for Students With ADHD

Interpersonal challenges are also common for college students with ADHD. While being out on your own for the first time can be exciting, this mental health condition can lead to difficulties in building and maintaining friendships .

CHADD—which stands for Children and Adults with Attention-Deficit/Hyperactivity Disorder, an organization funded by the U.S. Centers for Disease Control and Prevention—offers these tips:

• Remember that you aren't the only one who feels the way you do . Other students may be feeling just as excited (and overwhelmed) as you. During orientation, help them feel more comfortable by being friendly and listening when they share their concerns.
• Look for opportunities to meet and interact with others . You might make new friends in class, in your dorm, at the school cafeteria, or at other places on campus. View each of these locations as an opportunity to expand your social network .
• Find activities or clubs to join. Colleges and universities are great places to explore hobbies and meet people who share your interests. Check out bulletin boards on campus or look at your school's website to learn more about the options that are available. 
• Stay in contact with your current friends . Don't let your high school friendships fade into the background just because you're at college. While you're busy with new things and might not see each other every day, stay in touch by phone, text, social media, or email. Your current friends can be great sources of social support .

A Word From Verywell

Being proactive and getting strategies in place early on can increase your success as a college student with ADHD, both academically and socially. This can help make your transition to college life a happy, successful, and productive time.

Get Help Now

We've tried, tested, and written unbiased reviews of the best online therapy programs including Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

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Kwon SJ, Kim Y, Kwak Y. Difficulties faced by university students with self-reported symptoms of attention-deficit hyperactivity disorder: A qualitative study . Child Adolesc Psychiatry Ment Health . 2018;12(12). doi:10.1186/s13034-018-0218-3

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Rommelse N, van der Kruijs M, Damhuis J, et al. An evidence-based perspective on the validity of attention-deficit/hyperactivity disorder in the context of high intelligence . Neurosci Biobehav Rev . 2016;71:21-47. doi:10.1016/j.neubiorev.2016.08.032

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By Keath Low  Keath Low, MA, is a therapist and clinical scientist with the Carolina Institute for Developmental Disabilities at the University of North Carolina. She specializes in treatment of ADD/ADHD.

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How to Focus With ADHD

Tips for focusing with adhd.

• Why You Can't Concentrate
• Stressful Environments

Parenting a Child With ADHD

• Next in Adult ADHD Guide Understanding the Symptoms of ADHD in Adults

Lack of focus ( inattention ) is one of the symptoms of attention deficit hyperactivity disorder (ADHD) . It may be difficult for people with ADHD to maintain focus and stay organized.

Problems with focus can impact your time at school, work, home, and in social situations. Fortunately, specific strategies can help people with ADHD concentrate.

This article will share tips on how to improve focus if you have ADHD. It also includes advice for specific environments like work, school, and home.

Illustration by Laura Porter for Verywell Health

If you have ADHD, and you are concerned about your lack of focus, there is help. Medication prescribed by your healthcare provider can provide relief. Specific strategies can also help increase focus, whether you take medication or not:

• Breathe : Get in the habit of practicing deep breathing. This will help calm the nervous system. In addition, regular meditation practice may increase focus and decrease stress.  
• Do one task at a time : Focus on one task at a time at work. This reduces anxiety and nervousness surrounding completing all the daily tasks.
• Talk to others : If you feel comfortable sharing your condition with your community, this can help increase others' compassion. There are also support groups and licensed mental health professionals who can also help you on your journey.
• Take movement breaks : Take breaks to move. Whether it is a walk around the office or a stretch, movement can help with focus.
• Use timing techniques : To help with specific tasks, set a timer for an uninterrupted working period. For some people, it may mean 15 minutes, for others, 30. Try different time segments to determine what works for you. Your attention span may vary depending on your age.
• Watch your diet : Try to maintain a healthy diet and reduce or eliminate sugar, alcohol, and smoking.
• Plan ahead : A plan can help you feel in control of what you are doing, for how long, and how. Many times there are interruptions or complications, and it is good to have a plan and list in place to help you get back on course.
• Organize your workspace : It is important to have a clean and organized space where you work. Clutter can worsen anxiety and confusion.
• Set the environment : Your general environment is also important. A clean and ordered space can help your mindset and reduce stress. When you know where things are placed, it enables you to think clearer and relax.
• Write it down : First, write down everything that you have to do. Then, organize the tasks by deadline and importance. If the item doesn’t have a deadline, give yourself one. Then place the tasks on your weekly and daily to-do lists. As you complete tasks, check them off to see how far you’ve come.
• Reward yourself : If you have completed tasks and reached your goals—allow yourself to feel good and celebrate.
• Journal and document : Track times that you focus better, or nights that you have difficulty sleeping. You can also journal about your thoughts and feelings. You may share your journal when discussing your progress with your healthcare provider.
• Try behavior therapy : This is often used to help children with ADHD. Parents and teachers can train to help the child reduce problem behaviors.
• Work with a licensed mental health professiona l: Psychotherapy like cognitive behavioral therapy (CBT) can help adults manage ADHD. Your healthcare provider can give you a referral.

Can people with ADHD drink caffeine for focus?

It depends. There are studies showing that caffeine may help increase focus, attention, and vigilance. Some ADHD medications have the same effect. A study of soldiers with ADHD found some benefits of caffeine pills in reducing symptoms, including inattention.

Why Can’t I Concentrate With ADHD?

When an individual has ADHD, they may have trouble focusing—this is part of the definition of the condition. According to the American Psychiatric Association, nine symptoms of inattention may be present in ADHD. These can include:

• Difficulty staying focused at work, during play, or at home
• Missing important details
• Frequently missing deadlines or having consistently disorganized work
• Difficulty following through with instructions or tasks
• Avoiding tasks that take a long time or focus to complete
• Appearing not to listen during a conversation
• Difficulty remembering to keep appointments, pay bills, respond to emails, or return phone calls
• Frequently losing things that are essential, such as keys, cell phone, or wallet
• Being easily distractible

A person under 18 years old with six of these might be classified with inattentive ADHD.

Adults with long-term presentation of five or more of the above symptoms, with little to no symptoms of impulsivity or hyperactivity, may also have an inattentive presentation of ADHD.

Stressful Environments for People With ADHD

If you or your child has ADHD, there are tips to help you cope with a lack of focus in stressful environments.

Work/School

At both work and school, a clean and orderly environment can be helpful. A schedule can help keep you on track.

• At school, a desk organized with all of the supplies needed can help with completing a task or assignment.
• A 45-minute lesson might be broken up between listening to a lecture and doing an assignment. A visual time breakdown can be helpful.
• If a movement or stretching break between tasks is not an option, a stress ball can be helpful to ensure some type of movement.
• At work, a to-do list, timer, and break times are useful. Adults understand their focus timing better so they can gauge when the most focused work should be done during their workday.

Some individuals with ADHD have trouble sleeping . The bedroom should feel clean and comfortable—it should be an area for rest and relaxation.

• Try not to have work items in the bedroom.
• Set a time to turn off the phone, computer, and TV.
• Make the bedroom a sanctuary with soft lighting to help calm yourself for sleep.
• Try stretching that promotes relaxation.

With the many responsibilities and tasks to complete at home, the most important thing is to ensure you don't get overwhelmed. Organization is key.

• A list of chores and tasks can help.
• With younger people, try sitting down to discuss the chores, including how and when to complete them. This can help the child think through their responsibilities and start to understand how they work.

If your child has ADHD, the first step in helping them is having patience and understanding. Upon diagnosis, everything may feel new to both you and your child. There are age- and diagnosis-specific ways to help them succeed with ADHD.

• Remember that this is your child's journey and communication with them is important.
• Have open communication with your child’s teachers, coaches, counselors, and learning specialist. Your child will feel supported by their team and have the tools for success.
• Even if you have ADHD as a parent, remember that each experience is different. Allow your child to feel their feelings and grow through the journey.

Problems with focus (inattention) are a common symptom of ADHD and can affect school, work, home life, and social life. Medications for ADHD can address this symptom, as can behavioral strategies to help you or your child focus.

If you need additional help for yourself or your child, your healthcare provider can refer you to the right mental health professional or specialist. They can help you create a plan to help your condition. It takes patience and understanding from everyone involved.

National Institute of Mental Health. Attention-deficit/hyperactivity disorder .

National Center for Complementary and Integrative Health.  ADHD and complementary health approaches .

Centers for Disease Control and Prevention. Treatment of ADHD .

Nimmo-Smith V, Merwood A, Hank D, et al.  Non-pharmacological interventions for adult ADHD: a systematic review .  Psychological Medicine.  2020;50:529–541. doi:10.1017/ S0033291720000069

McLellan TM, Caldwell JA, Lieberman HR. A review of caffeine’s effects on cognitive, physical and occupational performance .  Neuroscience & Biobehavioral Reviews . 2016;71:294-312. doi:10.1016/j.neubiorev.2016.09.001

Cipollone G, Gehrman P, Manni C, et al. Exploring the role of caffeine use in adult-ADHD symptom severity of US Army soldiers . J Clin Med . 2020;9(11):3788. doi:10.3390/jcm9113788

American Psychiatric Association. What is ADHD?

By Yvelette Stines Stines is a Michigan-based health writer, book author, and communications specialist.

ADHD and Procrastination

Your child constantly procrastinates, even after dozens of reminders. How can you get him more excited about homework and completing it earlier?

Step 1: Have a predictable schedule

Allow a thirty-minute break after school before getting started on homework. When kids know what to expect they are less likely to procrastinate.

Step 2: Consider the “Tolerable 10”

Set a timer for just 10 minutes and encourage them to work as hard as they can until the time runs out. This helps give them a push to get started, and after the 10 minutes is up, they can either take a short break or continue for another round.

ADHD and Time Management

Time management is the enemy of kids with ADHD. Your child is smart, but when it comes to completing assignments, they can take hours longer than the instructor intended. How do you help them minimize distractions and encourage productivity?

Step 1: Make a game plan

Break homework or projects into smaller more manageable tasks. Check-in, in and make a big deal when he’s accomplished one or a set of tasks. For many kids, time is too abstract of a concept. Consider using candy or baseball cards and letting him know he’ll be rewarded when the task is complete.

Step 2: Help prioritize

Ask what they will do first to help them get started. Make sure they understand the directions and can do the work. Then, let him go at it alone but stay close by so you can help if needed.

Step 3: Use a timer Once you have broken up the assignment into more manageable pieces and helped prioritize their work, set a timer and encourage them to work in short spurts (see the “Tolerable 10” above). Then slowly make the time longer, but never more than 30 minutes.

ADHD and Missing Assignments and Instruction

Either they miss the teacher’s instructions, forget homework and books, or sometimes just ignore assignments entirely. How do you ensure homework and assignments are getting done without seeming overbearing ?

Step 1: Trust but verify

Set expectations, rewards, and consequences for completing homework and assignments. Then verify with an online grading portal if one is available. Communicate with teachers if necessary, but always do this with your child so that they’re involved in the process.

Step 2: Tie privileges to effort

Link things like screen time and hanging out with friends to the amount of time spent studying and doing homework, rather than outcomes like grades. Kids can see the direct correlation between working and learning, and a benefit… rather than feeling overwhelmed by the idea of getting better grades, when they may not know exactly how.

Step 3: Talk to teachers about emailing assignments and homework

Kids with ADHD and executive dysfunction may benefit from having the option to submit homework online or through email. They can focus on one thing at a time, and submit it right then and there, rather than having to manage to organize it, and bringing it to school and turn it in.

ADHD and Distractions

Pulling your child back into study mode from a break or video games seems near impossible. So how do you pull them away from those distractions and focus on homework?

Step 1: Put a limit on breaks

Kids may need a break after a long school day. For elementary-aged kids, a 30-minute break after school should do the trick. Older kids may need more time to “chill” after school is out, but ideally, assignments and studying should start before dinner time. Use this to have them indulge in their break time, while still setting boundaries.

Step 2: Control screen time

Limit breaks to outdoor activities or things that don’t involve a screen. Video games and social media are specifically designed addictive and hard to detach from. So allow a mental break, but don’t let them make things harder on themselves than they need to be by getting wrapped up in something that’s hard to pull away from.

ADHD and Homework: What’s next?

Now, after all of this you may be asking yourself:

“If I do all of this will my child eventually be ready for college and academic independence?”

The best way to ensure your child will be ready for the independence they crave is to back off slowly, but stay supportive.

Set up weekly meetings, maybe every Sunday before the school week starts, and discuss upcoming assignments and offer support. You’ve guided them through this far, and it is time to let them take the wheel… just make sure they don’t head off in the wrong direction.

If you would like to discuss how one-to-one tutoring or executive function coaching could help your child, we invite you to schedule a time to speak with one of our education specialists by clicking below.

Schoolwork at Home with ADHD

At a glance.

Without classroom structure, kids with ADHD often find it hard to get on track and stay on track • Whether managing virtual schooling or homework, these simple strategies can help your child be more productive while doing assignments at home

Create a Designated Workspace

A neurotypical brain is capable of filtering out multiple inputs, but the ADHD brain struggles to tune out noise and distractions in the workplace, making it exceptionally hard to focus.

To give the ADHD brain a hand, create a specific workplace for your child that is as distraction-free as possible. Ideally, this is a space that is only used for working, so the brain learns to associate it with quiet concentration. To the degree possible, this space should be separate from main living areas where other family members might be moving around or making noise. If your child is particularly sensitive to noise, he may also benefit from noise-cancelling headphones and listening to white noise.

Chunk Assignments

One feature of ADHD is difficulty with planning, organizing, and initiating tasks . To make homework less overwhelming and help your child develop planning skills, help to break down assignments into clearly defined  chunks,  or steps. For example, instead of “Write book report,” help develop a specific list of what has to be accomplished, such as, “1. Read book. 2. Come up with a thesis statement. 3. Write outline…” etc.

Have your child focus on completing one chunk at a time, and monitor his progress as he works. It helps to give feedback (with as much  positive   feedback as possible!) on their working style as they go.

Use the Pomodoro Technique

Teenagers and young adults often benefit from a time management method called the  Pomodoro Technique , which structures work time around frequent short breaks. The Pomodoro Technique works as follows:

• Select the task to work on
• Set a timer for 25 minutes
• After the 25 minutes, take a 5-minute break
• After four “pomodoros” (or 25-minute chunks), take a longer break of 15-30 minutes.

There are several apps that help keep track of pomodoros, such as “PomoDone,” “Focus Keeper,” or “Marinara Timer.”

For younger children, or teenagers with severe ADHD, this technique should be adjusted down to shorter intervals. Many young kids with ADHD can’t focus for more than 5-10 minutes. Find the amount of time that works—long enough for them to make progress but not so long that they get overly antsy, frustrated, or tired—and use frequent breaks to help them stay regulated.

Encourage Movement

Many children and teens with ADHD move around like Energizer Bunnies. While this may seem distracting, it’s actually the body’s way of compensating for  understimulation  in the brain. So to help your child focus, find ways to integrate movement into their work. This could mean having them stand up while doing work, or even doing work while walking or wiggling around, if the assignment allows. For work that has to be completed in one set place, allowing them to use a fidget toy can make a big difference in their ability to focus.

Outside of actual work time, it helps to take frequent “brain breaks” where movement is encouraged. Have you ever noticed that you tend to be more clear-headed after exercising or going for a walk? This is even more the case for those with ADHD. Whether it’s taking a 5-minute dance break, doing some jumping jacks or burpees, or taking a walk around the block, getting the body moving will help to stimulate their brains and give them an extra jolt of “focus” for the next round of working.

Most importantly, do your best to be patient with the process. Because ADHD has many different presentations, some strategies will work better for your child than others. Do a little trial and error, and check in often about what helps the most. Whenever you find something that works, take the opportunity to celebrate! Your child is working hard to overcome his struggles, and so are you. Keep up the great work!

This article is adapted with permission from the Sasco River Center in CT . Caroline Segal, a psychotherapist at the Sasco River Center, specializes in the treatment of child and adolescent anxiety, depression, trauma, and behavioral issues.

Related Smart Kids Topics

• ADHD: An Overview
• Exercise: Good Medicine for ADHD
• Improving Executive Skills

April 30, 2024

ADHD’s Hidden Benefits Can Be ‘Awesome’

A new book by Penn and Kim Holderness seeks to correct misconceptions about ADHD and accentuate the plus side of the condition

By Clara Moskowitz

Penn and Kim Holderness hold their new book, ADHD Is Awesome .

Samantha Pressman

The stereotype of attention deficit hyperactivity disorder (ADHD) is someone, often a young boy, who can’t focus and can’t sit still. And there are certainly people who fit that description. But the condition often presents very differently—for instance, some people with ADHD have a tendency to sit for hours and focus on a project to the point that they forget to eat and ignore the world around them. In that case, ADHD can be more about an overabundance of focus rather than a deficit. And many with ADHD—especially girls, who tend to go undiagnosed —aren’t hyperactive at all.

A new book, ADHD Is Awesome: A Guide to (Mostly) Thriving with ADHD (Harper Horizon, 2024), by Penn and Kim Holderness, aims to update the conversation about ADHD and point out the benefits along with the challenges. “ADHD is a superpower,” says Penn Holderness, who sees many benefits of his own ADHD diagnosis, including a special ability to concentrate on things he’s interested in, solve problems and be creative . He and his wife, Kim Holderness, have gained fame for creating popular online videos about family life, many of which showcase aspects of ADHD. Penn struggles with remembering daily tasks—and sometimes leaves his keys in the refrigerator. But he and Kim also credit his ADHD superfocus for their 2022 win in the CBS reality competition The Amazing Race, which required them to solve puzzles, assemble musical instruments and complete detailed memory tests, among other challenges, during a trip around the world.

Scientific American spoke to the Holdernesses about ADHD perception versus reality, ways to support loved ones with the condition and how ADHD helped them win $1 million.

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[ An edited transcript of the conversation follows. ]

What do you hope people get out of the book?

PENN HOLDERNESS: I hope people get that they’re not alone and they’re not broken. There’s nothing inherently wrong with them. If they have ADHD, they actually have a pretty fantastic brain—a very unique brain—and the world would be very boring without all of us.

They didn’t have this book when I was a kid. I can’t go back in time and give this book to myself, the kid who struggled and wondered why he was so weird. We’ve gone on a journey to discover what ADHD really is because even those who have it don’t always really understand it unless they take a deep dive into it. Once you realize what it is, you can quickly discover that there are some wonderful traits to this, as long as you put systems in place to manage the rough stuff.

Tell me more about this superfocused state associated with ADHD that you sometimes find yourself in.

PENN HOLDERNESS: The extra focus, which is also known as hyperfocus, is the ability to really hammer down and knock out of the park one specific thing. [YouTuber and ADHD advocate] Jessica McCabe [EM1] wrote another book about ADHD, and she says that the three things that ADHDers do well on are things that are difficult, new and of personal interest. So if there’s something that is of personal interest to you and that is new and challenging, you can be exceptional at that.

KIM HOLDERNESS: From an outsider’s perspective, Penn will be editing something, and editing videos and creating music is a personal interest to him. He’ll be here for eight hours, and he will not have eaten. He will not have gone to the bathroom. It’s like this flow state that is pretty amazing to witness. His brain can just lock in to a challenge.

What do you think are the biggest misconceptions about ADHD?

PENN HOLDERNESS: People have said to me, “I think COVID gave me ADHD.” I understand that sentiment because there were a lot of people getting hooked on screen time and a lot of new sorts of distractions, such as Zoom meetings, that are rough on people with ADHD. But I think it’s important that people know that it’s not something that’s acquired. It is the way that your brain was at birth. Now it’s very possible that during COVID people realized that they had ADHD, but it’s the way that you are wired, not the way that you are behaving.

KIM HOLDERNESS: And it’s not the way you were raised. Too much screen time is not going to give you ADHD. And women and members of minority groups are historically underdiagnosed. I think so many women were white-knuckling it, and then maybe in the pandemic something happened that made them aware enough to get tested.

Kim, what tips do you have for supporting someone with ADHD if you’re their spouse, parent, friend or family member?

KIM HOLDERNESS: I have had to do a lot of work on this because I am a perfectionist. I think everything is very black and white, and I love rules. You turn on the stove, so you would obviously turn it off; your keys go on the hook; you put the dishes in the dishwasher. That makes sense to me. And it took me a while to understand Penn wasn’t forgetting these things on purpose. But in his brain, it didn’t enter his working memory that he had turned the stove on because he was doing five things that morning. He was getting homework in the backpacks, he was making himself coffee, he was feeding the dog, and he had turned the stove on, and that step didn’t enter his memory. So he left it on and left the house. If I jump down his throat and say, “You nearly burned the house down!” he already knows that, and he’s already feeling great shame. So the thing is, connect, don’t correct. I try to just offer sympathy. I’m not saying, “Oh, it’s just your ADHD. Don’t worry about it.” We always say, “ADHD is an explanation; it’s not an excuse.” But I am saying, “Wow, that really sucks. I am so sorry that happened. That could have been scary.” It sounds so simple, but it was so hard for me to really accept.

Tell me more about how you think ADHD helped you win TheAmazing Race and its $1-million prize.

PENN HOLDERNESS: The Amazing Race created this kind of perfect tunnel vision spot for somebody like me because I’m interested in $1 million, and they purposefully make it as difficult as possible to try to trip you up all the time, and it is absolutely new—going out and seeing the world and going to all these new places and doing all these new challenges. So my brain was able to slip into hyperfocus very easily. What also helped was I had one job. There weren’t a lot of things competing for my attention, with the exception of beautiful scenery everywhere, which I did have a little trouble with.

KIM HOLDERNESS: He really is the reason we won in so many challenges because he was the one who could, like, put a mule’s harness on or do these other weird tasks. But with my brain, I was seeing the other teams, I was seeing the camerapeople, I was seeing the mountains we were in—I was seeing everything. And he was able to narrow it down in a way that was pretty cool to see.

Have you found that most doctors and scientists are on the same page with this idea that ADHD doesn’t necessarily mean something’s wrong with you and that it actually has benefits?

PENN HOLDERNESS: I think science has a pretty good bead on how it works. There are lots of great people who have learned and explained and discovered these things. But science doesn’t necessarily know how to explain it to people.

KIM HOLDERNESS: Science needs a better marketing team. And that’s what we’re trying to do. They say, “Write the book you need,” right? And our family personally needed this book. As we were doing interviews for this book and reading all the research on it, [we saw that] there are so many brilliant people out there doing the work. I think they needed bigger microphones, and they needed a better way of explaining it to the rest of us. I think that the simpler we can put the language around it, it’ll just help the rest of us to catch up.

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The ADHD Homework System We Swear By

Homework stress is real — and exhausting for parents and students alike. spare your family the drama and fights by following this homework system designed for children with adhd and learning disabilities..

ADHD + Executive Function Deficits = Stress

Homework requires children with ADHD to copy assignments correctly, bring home the right books, keep track of due dates and hand in finished work — all difficult for anyone with poor memory, focus, or attention to detail. While it may take a few months to become a habit, creating consistent routines at home and at school will result in better work skills, a sense of accomplishment, less homework stress — and lots of after-school smiles.

Step 1: Get the Teachers On Board

For many kids with ADHD, bringing home each day's assignments is as tough as the work itself. Teachers should post the day's assignments, read them aloud to reinforce, and distribute assignment sheets or make sure that there is time in class for each child to record homework homework assignments in a planner. Ask the teacher to review or sign your child's homework planner before class ends.

Step Two: Don't Leave School Without....

Emphasize the daily routine of checking the assignment sheet before leaving class to make sure all the necessary materials are in the backpack. Help your child establish a list of partner classmates or "study buddies" with whom he can check backpacks before leaving school, and call or text with questions about the assignments. Some teachers record daily assignments on their website, blog, or voicemail, as well.

[ Free Download: Top 5 Homework Frustrations — and Fixes for Each ]

Step 3: Set Up the Home Routine

Set a specific time (in discussion with your child) that is homework time . To develop the homework habit, it's important to keep that schedule as consistent as possible each day. Studies show that beginning homework within an hour after arrival home from school/after-school activities helps kids succeed. So, if your family schedule permits, give your child a snack, some brief down time if needed, and then get started.

Step 4: Designate a Homework Location

Create a dedicated and consistent homework location , in a quiet spot with good lighting, for homework to be done each day. Choose a location as free as possible from the kinds of visual distractions that cause ADHD minds to wander. Rule out television, screen time, or music with words during homework time. Experiment to determine whether your child concentrates best in silence or with white noise.

Step 5: Be Your Child's Coach

Review the assignments that came home for the day with your child before she starts to work. Separate the tasks into discrete sections and decide upon a time allotment for each section. As your child completes each assignment, review it to be sure all parts are complete. On a note card or the homework journal or assignment sheet, help her check off each separate task as it is completed.

Step 6: Help Him Get Started

Children with ADHD often have a hard time getting started on new tasks. Read the directions together for each segment, highlight key words in the directions, discuss how to tackle the first problem/item. Once your child knows what to do, leave him to complete homework independently. Let him know you are nearby to answer questions or, for easily distracted children, sit in the room doing another task.

[ Free Guide: Proven Homework Help for Kids with ADHD ]

Step 7: Use a Timer

Timers are great tools for daydreamers. For elementary and middle-school children with ADHD, 5- to 20-minute increments work well. Once the first 10-minute block is up, kids often hit their stride and keep working. Expand the segment time if your child is concentrating well. Vary the time per subject to meet your child's needs.

Step 8: Take Breaks, Refocus

When the timer indicates that 20 minutes have past, allow your child to move, walk-around, jump-rope for 2-3 minutes in between sections of work. Large motor movement enhances alertness. If your child becomes distracted during a segment of work, tap him on the shoulder, comments on well he is doing, and re-alert the brain to the task at hand.

Step 9: Praise Effort

Reinforce task completion with specific verbal praise. Let her know how impressed you are with how hard she has worked. Be as specific as you can. "I can see that it took a lot of time and effort to hold the paper with your left hand and write those sentences so neatly with your right hand."

Step 10: Create a Home for Completed Homework

Kids with ADHD are famous for misplacing homework between home and school . Create a “school staging center” at home that contains a homework folder for all completed homework. When the assignment is done, it goes straight into the folder, which in turn goes into a designated pocket of her backpack. Place a note on his backpack to remind him in the A.M. to check that all homework is there.

Step 11: Diagnose Problems

When kids can't get homework done, address the underlying cause. Is the amount of homework overwhelming? Don't let your child spend an excessive amount of time on homework. Speak to the teacher. Perhaps a tutor is needed. Is inability to focus a serious constraint? Discuss an after-school medication dose with your child's doctor.

Step 12: Have a Plan for Long-Term Assignments

The toughest challenge for many kids with ADHD is the long-range assignment . Go over it with your child. Write the due date on a master calendar, and break the assignment into parts, each with its own deadline. If his assignment is to write a book report on a 200-page book, and it’s due in two weeks, he can plan to read 20 pages a night, and use the last four days to write and proofread the report.

Step 13: Make Reading Homework Fun

For children who are given lots of reading assignments, reading aloud together can make homework relaxing instead of a chore. He can read the left-hand page and you can read the right-hand page. Help your child develop reading comprehension by asking questions like, “Why do you think the princess went to the castle?” or, “Do you think Buddy will win the big race?”

[ Free Webinar Replay: “‘I Forgot My Homework… Again!’” Fortifying Executive Functions to Solve School Disorganization ]

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