Developing effective strategies to manage ADHD can be a challenge but when the disorder is present in a busy student athlete, a performance plan is essential. The following tips are helpful to managing this tricky combination:
- Sleep matters – at least 8 hours a night is optimal
- Power naps can be great – limit to 20 minutes with the use of a timer
- This is his best time to play offense and get ahead with coursework (write a paper, read chapters, review notes and concepts from class).
- As a student and athlete he/she does not have the luxury of downtime while in season.
- Laptop is a tool to complete work and be more productive. If it does the opposite then it’s a distraction and should be removed.
- Cell phone is a tool and she be used the same way.
- HW does not exist anymore. Prepare every night by learning, reading and asking – ‘do I understand’. Read twice if you need to.
- Put on headphones and listen to mind stimulating music
- See teacher before the test to review ‘what I don’t understand’
- See teacher after test to review ‘what I got wrong’
- Take study guide and make practice test problems to do one and two nights prior to test
Manage test anxiety
- Preparation and practice are best way to manage anxiety.
- Positive mindset is a way of focusing emotions towards feeling a positive outcome
- Visualization is a highly effective technique used while running. Student can “see” the end result of the test – “I got an A”
- Brain dump – write down key facts and concepts on back of test before starting to support working memory and relax the brain
- Take the test YOUR WAY – do what’s easy first and get into a confident mindset. Then move onto harder questions.
- Also, use the test to take the test. Terms and concepts written on the test can help guide other questions (short answer, essay)
Failing to Plan is Planning to Fail
- Use a calendar-based tracking system to organize and plan days and weeks. Student should be entering in weekly time to study.
- Clearly state the assignment and if it’s a long-term assignment then break it down with specific days to complete sections.