University student with ADHD holding a folder, symbolizing effective daily planning and organisation strategies

Student Success with ADHD: Daily Planning Tips for University Life

Navigating university life is an exciting milestone, but for students with ADHD, it can also be overwhelming. From managing coursework deadlines to balancing social life and self-care, structuring a routine that works for you is key.

A major study by Bristol University found that one in seven students has ADHD or autism, equating to around 14% of all students. The research also highlighted a strong link between ADHD and other neurodevelopmental conditions, such as dyslexia and dyspraxia, as well as mental health challenges like anxiety and depression.

So, how can students with ADHD thrive at university? One of the most effective strategies is creating an ADHD-friendly daily plan to improve focus, reduce overwhelm, and enhance academic success. Whether you’re newly diagnosed or have been navigating ADHD for years, this guide will provide practical strategies to help you stay organised and manage university life with confidence.

Structuring an ADHD-Friendly Schedule

Taking charge of your time management is one of the best ways to create a structured yet flexible daily routine that supports your academic and personal success. A well-planned schedule can help you prioritise tasks, reduce procrastination, and feel in control, all while allowing time for social activities and self-care.

At first, creating a routine might feel overwhelming. However, by developing an effective morning routine, using ADHD-friendly study strategies, and maintaining consistent sleep habits, you can significantly lower stress levels and set yourself up for success.

What is ADHD Paralysis?

ADHD paralysis, or task paralysis, occurs when you feel mentally ‘stuck’ and unable to begin or complete tasks—even when you know they are important. This can stem from overwhelm, perfectionism, or difficulty prioritising tasks.

Breaking free from ADHD paralysis involves:

✔ Breaking tasks into smaller steps

✔ Setting clear, realistic goals

✔ Using visual and digital organisational tools

✔ Incorporating rewards and self-motivation strategies

With the right techniques, you can regain momentum and tackle tasks with greater ease!

8 Daily Planning Tips for Students with ADHD

1. Find the Right Planner for You

Choose a planner that suits your ADHD-friendly workflow, whether that’s a digital calendar, a wall planner, whiteboard, or physical journal. There is no one-size-fits-all, so experiment until you find what works best!

If you struggle with consistency, view it as a work in progress rather than a failure. The key is to make your planner an enjoyable tool that supports your goals rather than feeling like a chore.

2. Schedule a Study Routine

Your study schedule should be anchored by non-negotiable commitments such as lectures and deadlines. Around these, schedule ‘negotiables’ such as study breaks, meals, and exercise to ensure a balanced approach to productivity and well-being.

Be flexible! If a particular study method isn’t working, adjust it until you find a structure that supports both focus and relaxation.

3. Establish a Sleep Routine

A consistent sleep schedule is essential for managing ADHD effectively. Sleep deprivation can make inattention, emotional dysregulation, and forgetfulness worse.

🔹 Try the ‘5-4-3-2-1’ method: When your alarm rings, challenge yourself to get out of bed before finishing your countdown.

🔹 Minimise screen time before bed to improve sleep quality.

🔹 Create a bedtime wind-down routine, such as listening to my free Sleep Meditation here, designed to help you relax and drift into deep, restorative sleep.

4. Organise Your Morning Routine

Your mornings set the tone for the day. Consider preparing your bag, outfit, and meals the night before to reduce stress in the morning.

Visualisation is also a powerful tool, take a few moments before bed to mentally ‘rehearse’ the next day’s plan, reinforcing structure and preparedness.

5. Maximise Your Productivity with Timers

ADHD brains often struggle with time blindness, making it difficult to estimate how long tasks will take.

✔ Use a timer to track how long your morning routine, study sessions, or commutes take.

✔ Keep an analogue clock or wall clock in your workspace instead of relying on your phone to avoid distractions.

✔ Set designated time slots for social media use to prevent unintentional procrastination.

6. Maintain Energy with Regular Meals

Nutrition plays a huge role in concentration and mood regulation. Plan meals ahead of time to avoid impulsive eating and ensure balanced intake of carbs, healthy fats, and proteins for sustained energy.

✔ Avoid sugary snacks that can lead to energy crashes.

✔ Stay hydrated throughout the day!

✔ Prepare healthy grab-and-go snacks such as nuts, yoghurt, or fruit.

7. Schedule Downtime & Self-Care

Your well-being is just as important as your academic success. Prioritise activities that relax and recharge you—whether that’s exercise, meditation, creative hobbies, or time with friends.

⏳ Balance social events with academic priorities by scheduling gatherings on lighter workload days.

💡 If you’re prone to ADHD paralysis, use small ‘reset’ activities, like taking a shower, listening to music, or going for a walk, to break the cycle and regain focus.

Group of students walking together discussing course notes

8. Practise Meditation for Focus & Calm

Meditation is an excellent tool for ADHD students, helping to improve emotional regulation, reduce stress, and enhance focus. Even just five minutes of mindfulness can strengthen concentration and clarity.

Final Thoughts: Creating a Routine That Works for You

Building an ADHD-friendly university routine isn’t about rigid perfection; it’s about finding what works best for you and allowing flexibility as you grow.

Here’s a quick success checklist:
✓ Flexibility: Adjust your routine as needed.
✓ Consistency: Small daily habits lead to long-term success.
✓ Accountability: Share your schedule with friends or housemates.
✓ Rewards: Celebrate small wins to keep yourself motivated.

For more personalised support, I also offer ADHD coaching and have a library of ADHD-informed courses that can help with challenges such as motivation, procrastination, overthinking and emotional overwhelm and

References:

FE News. (2023, September 12). One in seven university students report having ADHD or being autistic, new study reveals. FE News. Retrieved from https://www.fenews.co.uk/education/one-in-seven-university-students-report-having-adhd-or-being-autistic-new-study-reveals/

Smiling woman at work on a laptop with a notebook and sticky notes appearing organised

Access to Work: ADHD Strategy Coaching

Access To Work: ADHD Strategy Coaching

Living with ADHD (attention deficit hyperactivity disorder) can present a unique set of challenges in the workplace. If you are diagnosed with ADHD or identify as having undiagnosed ADHD, you may experience difficulties with executive functioning, emotional regulation and impulse control. These ADHD traits can impact workplace productivity and overall job satisfaction. However, as an ADHD Coach, I can provide the correct support to help you learn techniques and strategies tailored to your unique needs, enabling you to thrive in the workplace.

What is Access to Work?

Access to Work is a government-funded program in the UK designed to help people with neurodivergent conditions, physical disabilities, or mental health issues overcome work-related barriers. If you have ADHD, Access to Work can provide funding for equipment and services to help you in the workplace, such as individual ADHD Coaching, assistive technology and workplace adjustments.

How ADHD Coaching Can Help Through Access to Work

Access to Work provides financial support for ADHD coaching services ranging from 6 to 26 weeks. Your individual needs and circumstances determine the financial support needed, which can cover a significant portion of the coaching fees, making it more affordable and accessible.

Boosting Workplace Performance Through ADHD Coaching

Personalised Strategy Development

ADHD traits show up differently for everyone; therefore, ADHD coaching looks different for everyone. A professional ADHD coach will have carried out specific training around ADHD’s challenges and can introduce practical strategies to help you succeed in the workplace. ADHD Coaching is typically a goal-oriented process; with your coach, you can plan short-term and long-term goals you would like to focus on. An ADHD Coach will also help with other areas of your life that you may be struggling with that affect workplace performance. For example, you may have personal goals such as cooking healthy meals or keeping your home clean and tidy, as these factors can also impact workplace performance.

Enhanced Productivity and Focus:

Enhanced Productivity and Focus: Many individuals with ADHD have problems with executive functioning, which includes difficulties with time management, emotional regulation, task initiation, prioritisation, and planning andorganisation. Part of the ADHD Coaching process is introducing techniques and strategies to help with these challenges. Setting and achieving goals will boost your self-esteem, which can help in all areas of life. Techniques frequently used by ADHD Coaches include cognitive behavioural therapy, mindfulness practices, and strategies that can help with executive functions, emotional regulation and impulse control.

Building Confidence and Resilience:

ADHD can lead to feelings of frustration, self-doubt, and imposter syndrome, particularly relating to workplace performance. ADHD coaching can help you build confidence and self-esteem by focusing on your strengths and achievements. Developing coping strategies and concentrating on your talents is the best way to improve your work performance and overall self-worth.

Improving Communication Skills:

Communicating effectively in the workplace is essential for workplace success. For individuals with ADHD, communicating with others can, at times, be challenging, particularly in high-stress situations or when faced with complex instructions. ADHD Coaching can help you develop new skills, such as communicating assertively, advocating for yourself, asking for help or clarification, improving your social skills, and managing impulsive tendencies during conversations.

Ongoing Support and Accountability:

ADHD Coaching is more than developing strategies; it provides ongoing support and accountability. Your coach will work with you to set goals, track your progress, adjust strategies as needed, and celebrate your successes. This regular support can be invaluable in helping you stay on track and continue to grow personally and professionally.

Assistive Technology and Equipment:

Funding is available for various assistive technologies and equipment to aid concentration, organisation, and productivity. Examples include noise-cancelling headphones to block out distractions, screen readers to assist with reading and comprehension, and mind-mapping software to help with brainstorming and planning.

Travel and Transportation Support:

Access to Work can assist with transportation to and from work, alleviating challenges associated with commuting.

Mental Health Support:

The Access to Work program offers a range of mental health services to manage stress and anxiety associated with ADHD. These include counselling, therapy, and access to mental health resources and support groups.

Smiling woman in the workplace holding headphones

Who Can Apply for Access to Work Funding?

UK residents aged 16 and over
Engaged in full-time or part-time employment
About to start or return to jobs within the next 12 weeks
Self-employed

Do I Need a Formal Diagnosis to Apply for Access to Work Support?

You can still be eligible for support without a formal diagnosis. This flexibility ensures that people can access the help they need regardless of their diagnostic status.

This commitment to inclusivity guarantees that everyone, regardless of specific circumstances, is appreciated and integrated into a supportive community.

The program provides funding for ADHD Coaching and any necessary accommodation for you or your employer to ensure you can thrive. Access to Work offers grants of up to £66,000 annually. This financial support covers the costs of assistance tailored to your specific needs.

How to Apply for Access to Work Support

If you are employed, involving your employer and the HR team is beneficial when applying. They can contribute around 20% towards the funding and assist with the application process. Their support and involvement can make your application smoother and more successful.

If self-employed, you can apply directly through the Department for Work and Pensions (DWP) website without employer involvement. The application form is available online.

Applying for Access to Work is straightforward. In the application, you must describe how your condition presents challenges in your role. When completing the application, strive for transparency and thoroughness to ensure you receive the support you need.

How Many ADHD Coaching Sessions Do I Need?

There is no set number of sessions required. However, if you would like to set goals and have the coach’s support while you work through your specific goals, it is recommended that you have sessions regularly, whether weekly or fortnightly. When you notice that the techniques and strategies are helping you in the workplace, you may take longer periods of time between sessions.

Access to Work: Empowering Individuals with ADHD

The Access to Work scheme helps individuals with ADHD and other challenges thrive in their roles by providing practical support in the workplace. The initiative promotes a diverse and inclusive workforce where everyone has the opportunity to succeed.

As a counsellor and certified ADHD Coach, I support individuals through both the application process and their coaching journey. If you’d like to learn more about ADHD strategy coaching and how it can be funded through Access to Work, you can visit my sister site, The ADHD Coaching Room.

You’ll find detailed information about the Access to Work programme, ADHD coaching options, and self-paced tools designed to help you work with your brain and reach your professional goals.

Woman resting on a sofa wearing headphones, eyes closed

Making Sense of ADHD Patterns

Managing ADHD isn’t just about attention, impulsivity, or hyperactivity. For many adults, it’s about navigating the everyday mental load that comes with it. Things like struggling to focus, feeling overwhelmed by racing thoughts, or quietly carrying a lot of self-doubt can all be part of the picture.

ADHD often affects more than people realise, touching confidence, emotions, and how you experience daily life. Making sense of these patterns can be an important step towards understanding yourself with more clarity and compassion.

5 ADHD Patterns That Can Impact Daily Life

1. When Your Mind Feels Constantly Busy

If you have ADHD, you might recognise this busy, constantly active mind. Thoughts jump from one thing to another, making it hard to concentrate, make decisions, or properly switch off. Over time, this can feel exhausting and leave you feeling overwhelmed by everyday tasks or questioning yourself more than you’d like.

Sometimes, what helps isn’t trying to stop your thoughts, but learning how to pause and notice them with a bit more kindness. Creating even a small amount of mental space can make things feel clearer and calmer. For many people, this gentle awareness helps reduce the intensity of overthinking and supports a steadier, more manageable way of thinking over time.

2. Feeling like Your are Falling Short

If you’ve grown up with ADHD, you may have heard messages like “you’re not trying hard enough,” “you’re too disorganised,” or “this shouldn’t be so difficult for you.” Over time, those messages can quietly shape how you see yourself, leading to self-doubt, second-guessing, or a feeling that you’re somehow falling short.

Making sense of where these beliefs came from can be a powerful step. When you start to notice that many of these thoughts were learned rather than true, it becomes easier to relate to yourself with more compassion. For many people, this shift supports a steadier sense of confidence and a kinder inner voice when challenges show up.

3. Struggling with Sleep Patterns

If you have ADHD, sleep can often feel tricky. A busy or restless mind can make it hard to wind down at night, fall asleep, or stay asleep, especially after a day of lots of mental stimulation. You might find yourself exhausted but still wide awake, replaying the day or thinking about what’s coming next.

Over time, poor or broken sleep can start to affect how you feel during the day. It can make focus harder, emotions feel closer to the surface, and everyday tasks take more effort. For many people, gently noticing patterns around sleep, rather than trying to force rest, is a helpful place to start. Creating a calmer wind-down routine and understanding what helps your nervous system settle can gradually support a more restful relationship with sleep.

Woman sleeping peacefully in bed with a pillow

4. When Confidence Has Taken a Knock

With ADHD, confidence can take a hit over time, especially if you’ve spent years feeling misunderstood, criticised, or compared to others. Struggling with things like focus, organisation, or follow-through can slowly shape how you see yourself and what you believe you’re capable of, even when you’re trying your best.

Making sense of where that self-doubt comes from can be an important step. When you begin to notice how past experiences have influenced your confidence, it becomes easier to relate to yourself with more understanding rather than self-criticism. For many people, this shift supports a stronger sense of self-trust and a steadier confidence when navigating everyday challenges.

5. When Self-Doubt Creeps In

If you have ADHD, you might recognise that quiet but persistent self-doubt, even when things are going well. You may downplay your achievements, feel undeserving of success, or worry that at some point you’ll be “found out”. These feelings can linger despite evidence that you’re capable and doing your best.

Taking time to notice where these thoughts come from can be helpful. Often, they’re shaped by past experiences rather than present reality. When you begin to recognise these patterns for what they are, it can become easier to respond with less self-criticism and more balance. For many people, this awareness supports a steadier sense of confidence and a kinder relationship with their achievements.

Final Thoughts

Managing ADHD often involves more than learning practical strategies. For many adults, it also means making sense of long-standing patterns, emotional responses, and the beliefs that have developed over time. When these experiences are understood in context, it becomes easier to respond with more compassion rather than self-criticism.

Support does not have to be about changing who you are. For some people, it’s about creating space to reflect, building awareness, and finding approaches that feel supportive and realistic for everyday life. This might involve learning new ways to work with your focus and energy, strengthening self-trust, or developing strategies that feel more sustainable over time.

I work with adults who want support that feels thoughtful, flexible, and personalised. This can include one-to-one ADHD-informed support, as well as self-paced resources designed to help you better understand your ADHD and respond to it with more clarity and confidence.

If you’d like to explore this further, you can view my ADHD coaching programmes and self-study courses to learn more about the different ways I work.

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