How to Focus in an Online Class with ADHD: Practical Tips & Tricks

Attending online classes requires focus and discipline, which can be challenging for students with ADHD (Attention Deficit Hyperactivity Disorder). Sadly, 1 in 9 students in the US experience difficulties in class due to this condition.

The lack of structure and increased distractions in a virtual learning environment can make it difficult to stay on task. Fortunately, there are strategies you can use to improve focus and succeed in your online classes, even with ADHD.

Key Takeaways

• Students with ADHD face difficulties in online classes due to increased distractions, lack of immediate accountability, reduced social cues, and technological challenges. 
• Practicing mindfulness, deep breathing exercises, and incorporating regular physical activity helps manage ADHD symptoms, reduces stress, and enhances focus.
• Other coping strategies include creating a structured schedule with alarms, reminders, and task breakdowns, minimizing distractions, engaging in active learning, and mindfulness.

Why Is Focusing in Online Classes Difficult with ADHD?

Online classes pose unique challenges for students with ADHD due to the inherent nature of the virtual learning environment, often characterized by:

• Increased distractions: The home setting often lacks the structure and control of a traditional classroom, exposing students to a multitude of distractions such as social media, household noises, and competing responsibilities.
• Lack of immediate accountability: In online classes, the absence of direct supervision and real-time feedback from teachers can make it easier for students with ADHD to lose focus and fall behind without immediate consequences.
• Difficulty with self-regulation: ADHD can impair executive functioning skills, making it challenging for students to independently manage their time, prioritize tasks, and maintain motivation without the external support typically provided in a physical classroom setting.
• Reduced social cues and engagement: Online classes often lack dynamic social interactions and nonverbal cues of face-to-face settings, making it harder for students with ADHD to stay engaged and pick up on important information.
• Technological challenges: Technical difficulties, such as poor internet connectivity or unfamiliarity with online learning platforms, can add to the frustration and disengagement of students with ADHD, further compromising their ability to focus.

Recognizing these challenges is the first step in developing effective strategies for staying focused and succeeding in your online classes.

What Is ADHD?

ADHD is a neurodevelopmental disorder characterized by inattention, hyperactivity, and impulsivity. It can make focusing in online classes particularly challenging due to the lack of structure and increased distractions in a virtual learning environment. 

If you have ADHD, you may experience difficulties with:

1. Sustaining attention on tasks, especially those that are repetitive or require prolonged mental effort
2. Resisting distractions from external stimuli like notifications or background noises
3. Controlling impulsive behaviors, such as acting without considering consequences or interrupting others
4. Managing hyperactivity and restlessness, which can make it hard to sit still during long online sessions

How to Focus in an Online Class with ADHD

So, how can you go about online classes with ADHD? Here are strategies that can help:

1. Create a Structured Schedule

Establish a consistent daily routine. This means waking up and going to bed at the same time each day. Use a calendar to mark important dates like exams and assignment deadlines. Schedule regular study sessions for each class, treating them like appointments you cannot miss.

Set alarms for the start of each class or study session. Use reminders for upcoming deadlines and to prompt you to take breaks or switch tasks. Apps like Wave can help you stay organized and on schedule.

Also, large projects or assignments can feel overwhelming. Divide them into smaller, achievable tasks you can complete in one sitting. Focus on one step at a time.

2. Minimize Distractions

Choose a location in your home free from noise and other distractions. This could be a separate room, a corner of your bedroom, or a closet. Make sure it is comfortable and well-lit.

Invest in a good pair of noise-canceling headphones to block out background noise. Alternatively, use a white noise machine or app to create a consistent, calming sound that masks distracting noises.

Use website and app blockers to prevent yourself from accessing social media, games, or other distracting content during class time. Tools like Freedom and Cold Turkey can help you stay focused by temporarily blocking access to specific sites and apps.

Let the people you live with know when you have online classes or need to study. Ask them to respect your space and minimize interruptions during those times.

Also, remember that a cluttered environment can be distracting and overwhelming. So, keep your study area tidy and organized, with only the materials you need for each class or study session.

3. Take Regular Breaks

The Pomodoro Technique is a time management method that involves working in 25-minute intervals (“Pomodoros”) followed by a 5-minute break. After completing four Pomodoros, take a longer break of 15-30 minutes. This helps maintain focus and prevents burnout.

During your breaks, stand up, stretch, or take a short walk. Physical activity can help improve focus and reduce restlessness. Alternatively, do something you enjoy, such as listening to music, reading a few pages of a book, or chatting with a friend. This helps you recharge and return to your studies with renewed focus.

4. Utilize Visual Aids and Multisensory Learning

Mind maps are visual representations of ideas and their connections. They help you organize information, see the big picture, and make connections between concepts. Use mind mapping tools like MindMeister or Coggle to create digital mind maps.

You can also color-code your notes, highlighting key points, definitions, and examples in different colors. This helps you quickly find and remember important information.

Many online courses offer video lectures, simulations, or interactive exercises. Engage with these resources to make your learning experience more dynamic and multisensory.

Flashcards are great for memorizing key terms, definitions, and concepts. You can create and review your flashcards using physical or digital apps like Anki or Quizlet.

5. Engage in Active Learning

AI note-takers can automatically record, transcribe, and summarize online lectures, allowing you to focus on understanding the material. These tools make it easier to review key points and stay organized.

Moreover, engaging with the course content helps you stay focused and retain information better. Ask questions when you need clarification or share your thoughts during class discussions. Active participation keeps your mind engaged and can deepen your understanding of the subject.

Visual learning tools help you organize and remember information more effectively. Create flashcards for key terms and concepts, and use mind maps to visualize connections between ideas. Incorporating visual elements into your learning process makes learning more engaging.

6. Practice Self-Care and Stress Management

Adequate sleep is crucial for cognitive function, memory consolidation, and emotional regulation. Aim for 7-9 hours of sleep per night and try to go to bed and wake up at the same time each day, even on weekends. A consistent sleep schedule helps regulate your body’s internal clock and improves your focus during online classes.

Physical activity has been shown to improve attention, concentration, and overall brain function in individuals with ADHD. Incorporate regular exercise into your routine, aiming for at least 30 minutes of moderate-intensity activity most days of the week. Exercise can also help reduce stress and anxiety, further improving your focus during classes.

Taking short breaks helps you recharge and maintain focus. Use this time to stretch, do deep breathing exercises, or meditate briefly. Relaxation techniques like progressive muscle relaxation or mindfulness can also help you manage stress and improve your overall well-being, making it easier to concentrate on your classes.                                                                                                                                                               

7. Leverage ADHD Accommodations

Reach out to your school’s disability services office to discuss the accommodations you may be eligible for. Extending assignment and exam times can alleviate the pressure of tight deadlines. At the same time, access to recorded lectures allows you to review material at your own pace and fill in any gaps in your notes.

Similarly, take advantage of the growing array of assistive technologies designed to support students with ADHD. For example, AI-powered note-taking apps allow you to focus on understanding the material rather than scrambling to write everything down. 

Your school’s disability services office can provide valuable guidance and connect you with resources to help you succeed in your online classes. They can refer you to an ADHD coach who can work with you to develop personalized strategies for managing your time, staying organized, and maintaining focus.

8. Practice Mindfulness and Stress Management

Mindfulness and stress management techniques can significantly improve your ability to focus in online classes.

Take a few minutes during breaks to practice mindfulness. This can involve focusing on your breath, doing a body scan, or simply observing your thoughts without judgment. Mindfulness helps you stay present and reduces stress, making it easier to refocus when you return to class.

Moreover, deep breathing exercises help calm the mind and body, reducing stress and improving focus. Try taking slow, deep breaths, counting to four as you inhale and exhale. Progressive muscle relaxation involves tensing and relaxing different muscle groups, helping you release physical tension and promote a sense of calm.

Remember the power of exercise. Regular physical activity has been shown to improve attention, concentration, and overall brain function in individuals with ADHD.

Do at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities like brisk walking, jogging, swimming, or cycling. Exercise also helps reduce stress and anxiety, further enhancing your ability to focus during online classes.

9. Stay Connected and Accountable

Collaborating with classmates helps you stay engaged and motivated. Join or create a study group and meet regularly to discuss course material, work on assignments, and prepare for exams. 

If available, take advantage of your school’s peer tutoring programs. Explaining concepts to others and receiving feedback can deepen your understanding and keep you accountable.

Regularly communicating with your instructors helps you stay on track and address learning challenges. Attend virtual office hours, ask questions via email or course discussion forums, and seek feedback on your progress. 

Also, find a reliable study buddy taking the online course. Schedule weekly check-ins to discuss course material, share notes, and hold each other accountable for meeting deadlines and goals.

Sharing your academic goals and progress provides extra accountability and support. Communicate your class schedule, assignment deadlines, and exam dates with your support person. 

Moreover, regularly update them on your progress, successes, and challenges. Knowing someone is invested in your academic journey can motivate you to stay focused and committed to learning.

Overall, a strong support network can significantly improve your ability to focus and succeed in classes.

10. Optimize Your Learning Environment

Set up a dedicated study area with a desk or table. Invest in an ergonomic chair that supports your back and good posture. Consider using a standing desk or a balance ball chair to promote movement and improve focus.

Adequate lighting reduces eye strain and fatigue, making concentrating easier. Position your workspace near a window for natural light, or use a desk lamp with a soft, warm glow. Avoid harsh, flickering, or overly bright lights that can be distracting or cause headaches.

Keep your workspace clean and clutter-free. Remove unnecessary items or decorations that might distract you. If you are distracted by your surroundings, consider using a room divider or facing a wall to limit visual stimuli.

Remember that a room that is too hot or cold can make it difficult to focus. Aim for a temperature between 68°F and 76°F (20°C to 24°C), which is considered optimal for productivity and comfort. Adjust the temperature using a fan, air conditioning, or a space heater.

Hunger and thirst can be distracting and affect your concentration. Keep a water bottle and healthy snacks, such as fruits, vegetables, or nuts, within reach. Staying hydrated and nourished can help you maintain energy levels and focus during classes.

Some people with ADHD find that certain sensory tools help them stay focused and regulate their emotions. Stress balls, fidget toys, or weighted lap pads can stimulate tactile stimulation and reduce restlessness. You can experiment with different tools to find what works best for you.

Tips for Thriving in Online Classes with ADHD

Here are tips for excelling in online classes:

1. Embrace Your Learning Style

Everyone learns differently, and recognizing your style can transform your online learning experience. Try various study techniques to discover what suits you. 

Multisensory learning, like videos or interactive simulations, engages different parts of your brain, making information stick more effectively. AI Note Summarizers can simplify reviewing and reinforcing key concepts and help you retain material more efficiently.

2. Advocate for Your Needs

Being open about your condition with instructors can lead to better support and accommodations. Clear communication ensures that your learning environment is tailored to your needs, making it more conducive to focus. 

Seek help or clarity on topics you find challenging. Join support groups or connect with other students with ADHD to provide a sense of community and shared understanding.

Final Thoughts

Focusing on learning during online classes can be challenging for students with ADHD, but success is possible with the right strategies and tools. 

Utilizing assistive technology like Wave enhances your ability to capture and organize information without the distraction of manual note-taking. Advocating for your learning needs ensures you have the support necessary to excel.

Boost your focus in online classes with Wave AI Note Taker. Capture every detail effortlessly. Download now!

How to Focus with ADHD: Frequently Asked Questions

Why Is It Harder for Students with ADHD to Focus on Online Classes?

Online classes lack the structure and supervision of traditional classrooms, exposing students with ADHD to more distractions, reduced social engagement, and limited accountability. These factors, combined with self-regulation and executive functioning difficulties, make focusing challenging.

How Can Students with ADHD Minimize Distractions During Online Classes?

Create a dedicated, clutter-free study area with minimal noise. Use noise-canceling headphones or white noise apps and install website blockers to avoid social media and other distractions. Inform household members of your study schedule to reduce interruptions.

What Are Effective Time Management Strategies for Online Learners with ADHD?

Establish a structured schedule, use tools like alarms or apps for reminders, and break larger tasks into smaller, manageable steps. Techniques like the Pomodoro Method can also enhance productivity.

How Can Technology Assist Students with ADHD in Online Classes?

AI-powered note-takers, digital flashcards, and mind-mapping software can simplify studying and organization. These tools help students focus on understanding the material rather than getting overwhelmed by note-taking or memorization.