ADHD and Exams Strategies

Exam Strategies

For students with ADHD, exam season can be one of the most stressful times of the year. The pressure to revise, sit still for long periods, recall information on demand, and perform under timed conditions can feel overwhelming

Why Exams Are Especially Challenging for Those with ADHD

ADHD affects executive functioning—the brain's ability to manage attention, organisation, memory, and self-regulation. This can create specific challenges during exams, including:

• Staying focused throughout a long paper

• Managing time effectively, especially when switching between questions

• Dealing with anxiety or blanking out, even when the content is well-revised

• Getting distracted by noise, movement, or internal thoughts

• Struggling to organise written answers, especially under pressure

But the good news is that with the right strategies and support, students with ADHD can navigate exams with more confidence and control.

Before the Exam: Set Yourself Up for Success

✅ Know the Exam Format

Understanding the structure—how many sections, what type of questions, how long it lasts—can reduce uncertainty and anxiety. Practice papers are key.

✅ Arrive Early and Prepared

Reduce last-minute stress by preparing materials (ID, pens, water bottle) the night before. If possible, arrive early and take a few minutes to breathe and focus.

✅ Have a Pre-Exam Routine

Create a calming ritual before walking into the exam room: deep breathing, listening to a specific playlist, stretching—whatever works for you to feel grounded.

During the Exam: Staying Focused and in Control

🧠 Mindset First: One Question at a Time

Try not to think about the full paper at once—it can feel overwhelming. Focus on just the current question. If you get stuck, move on and come back later.

⏱️ Time Management Tricks

• Start by scanning the paper and marking the questions you feel most confident about.

• Allocate time per question (e.g. 1 mark = 1 minute) and stick to it.

• Use a watch or timer to check in every 15–20 minutes and stay on track.

✍️ Structure Answers Simply

If you struggle to organise your thoughts:

• Start with bullet points before forming full sentences.

• Use simple structures like PEEL (Point, Evidence, Explain, Link).

• If running out of time, write a short summary answer—something is better than nothing.

🌪️ Manage Distractions

• If your mind starts racing, pause. Take five slow breaths and refocus.

• If you’re allowed rest breaks, take one when you feel overwhelmed—it can reset your focus.

• Don’t panic if others are writing faster or finishing early; stick to your plan.

🧃 Use What You're Allowed

If permitted, bring water, a fidget tool, or noise-cancelling earplugs to stay comfortable and focused.

After the Exam: Move On and Refocus

• Avoid overanalysing: It’s tempting to dissect every question, but it rarely helps.

• Give yourself a break: Rest, recharge, and then prepare for the next one.

• Celebrate small wins: Completing the exam, managing your time, staying calm—these are all achievements.

• 
  

When to Seek Additional Help

If a student is consistently underperforming despite effort, or struggles with daily organisation, focus, and impulsivity beyond the classroom, it may be time to consider an ADHD assessment.

At NeuroAssess, we will offer a clear, supportive pathway to diagnosis and treatment. Our remote assessment process will be clinician-led, accessible, and tailored to fit around school, work, and life.

In Summary

Exams are tough—but for students with ADHD, they can be especially demanding. The key is preparation, self-awareness, and practical strategies that work with the ADHD brain, not against it. Whether it’s extra time, a focus technique, or emotional support, small adjustments can make a big difference.

With the right help, every student can sit their exams with more confidence—and come out the other side feeling proud.