Test anxiety is a challenge for many students, but it can be particularly overwhelming for those with ADHD. However, with the right strategies, students can manage their anxiety and perform to the best of their abilities.
Preparation is Key
One of the most effective ways to combat test anxiety is thorough preparation. Students should start studying well in advance of the test date. Breaking study sessions into manageable chunks can prevent feelings of being overwhelmed. Creating visual aids can be a great strategy, not only to provide materials to review for the test – the actual act of actively creating the tools is a great way to actively prepare for a test. Here are some ideas for aids that students with ADHD have found helpful..
- Mind Maps: These visual diagrams connect central concepts with related ideas, creating a visual overview of the material.
- Flowcharts: Flowcharts display the sequence of steps or events in a process, aiding in understanding the relationships between different concepts.
- Timelines: Timelines visually represent chronological events, which can be helpful for history or literature studies.
- Infographics: Infographics combine images, charts, and text to present information in an easily digestible format.
- Flashcards with Visual Cues: Traditional flashcards can be enhanced with images, diagrams, or color-coding to improve memory retention.
Develop a Study Routine
Establishing a consistent study routine can help students with ADHD stay organized and focused.
- Set specific goals for each study session
- Use a planner to track progress
- Incorporate short breaks during study sessions, as a reward for checking off one or more of the study goals
Practice Relaxation Techniques
Relaxation techniques such as deep breathing, progressive muscle relaxation, and mindfulness can help calm the mind and body before and during a test. Here’s an exercise your student could do if they feel anxiety rising during a test:
- Inhale quietly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale forcefully through your mouth, making a (quiet) whooshing sound, for a count of 8.
- Repeat twice then get back to the test!
Utilize Accommodations
Students with ADHD may be eligible for accommodations such as extended time, a quiet testing environment, or breaks during the test. Don’t be reluctant to advocate for your student: a 504 Plan or IEP can really help your bright student level the playing field and reduce anxiety.
Positive Self-Talk
Encouraging positive self-talk can help students manage their anxiety. Remind them to replace negative thoughts with positive affirmations, such as “I am prepared” or “I can do this.” Building a positive mindset can boost confidence and cut anxiety levels.
Seek Support
Finally, students with ADHD often work best in an interactive setting, whether that is studying with friends or bringing in a homework coach (from HomeworkCoach, of course) who can help put together a study plan, talk through complex materials and verbally quiz the student in advance of the test. The coach can also be encouraging. A more confident student is a less anxious one!
By implementing these strategies, students with ADHD can better manage their test anxiety and achieve their academic goals. For more information, for those who prefer videos, here is some good advice from the Child Mind Institute:
