How to get a 4.0 with ADHD-C and Dyscalculia
(Or, how to survive Uni as a disabled student)
This is what has worked for me. I donāt claim that this will work for everyone. Not every ADHD brain is the same. Also other axis of privilege, time of diagnosis, and support are different between people. I have severe ADHD-C and was diagnosed as a young adult and had little support to help me deal with my symptoms until I met my partner. Psychiatrists arenāt trained to help you deal with the range of issues you will face.Ā
Do keep in mind as well that some professors are just ablest assholes. The idea that someone is kind, empathetic, or will always follow federal law just because they are in a profession that gives them a power differential is ridiculous. You may also run into professors that also take pride in their exam distributions looking like a statisticianās nightmare. Keep an eye out for the obvious dog whistles, and do research before registration when possible. If you end up in these situations, drop the class during the add/drop period if you can. If not, be prepared for your GPA to take a hit.Ā
Iām writing this from an American perspective, if you are in the UK/Europe I lived in Scotland for 5 years and would be happy to help if you have questions regarding the Equality Act 2010 and the UN convention of disability rights.
1. Sleep hygiene. Sleep = study retention.
I had trouble sleeping for most of my life. I wouldnāt be able to fall asleep or stay asleep at the appropriate times. A lot of people deal with this by being ānight owlsā ā i.e. just accepting that our clocks are set later than neurotypicalsā. Other people deal with this by sleeping on a biphasic or polyphasic sleep schedule.Ā
There is another option though. You can train yourself to go to sleep at the same time every night and wake up at the same time every morning. This might take a couple of weeks for your body to adjust. Here is how I did it:
Take your morning dose of medication about 30-40 minutes before you actually need to wake up. This allows medication to kick in. Itās similar to the trick of drinking a cup of coffee before taking a power nap. I have two alarms. One to take my medication, and the other to actually wake up. My medication alarms have a particular tone so that I donāt take my medication twice.
Wake up at the same time every day, including weekends. You canāt oversleep or your body wonāt adjust. Do not press the snooze button. Get up right away to start your morning routine. The 5-10 minutes that your snooze gives you isnāt going to make you feel less tired. It will make your feel groggy, which is something called sleep inertia. Your body doesnāt get to complete a full sleep cycle, and it will donk you up.
Add going outside to your morning routine. Even if itās the winter, or mostly dark. I have an adorable greyhound, and he has to go potty as soon as I wake up. In the very least open your blinds/curtains and open your windows to get some fresh air and morning light. Studies show that light effects our circadian rhythm. I find that even when itās dark out though, going outside helps due to the cool morning air.
Keep a consistent morning routine. Do everything in order like you are going down a checklist of tasks. Make your bed as your final task. Donāt get back in your bed. Your bed is for sleep or sex only.
Go to bed at the same time every night, no matter what. Medication has likely worn off by the time you go to sleep, and contradictory to neurotypical belief, when your brain wanders it can make it harder to fall asleep. So can hyperfocusing. I find that reading can keep me up as I will hyperfocus, but listening to audiobooks doesnāt cause those problems. I turn off the lights, put a seep mask on, and play an audiobook with wireless headphones to help me get to sleep. I recommend reading/listening to something light like fantasy or science fiction.Ā Save thrillers, horror, and mystery books to listen to during the day.
I recommend exercising in the morning everyday, cardio and strength training. Even if you just do some cardio 10-15 minutes, it is still beneficial. Most exercise physiologists would recommend a rest day, but Iāve found that lighter days work better than complete rest days. You will see a noticeable difference in your hyperactivity symptoms. Itās not simply that it gets the fidgets out of your system, it is good for a hyperactive mind and helps with emotional dysregulation as well. It will help you sleep at night too.
Always speak to your doctor before you begin any exercise regimen, especially if you are taking 60+ mg of ADHD medication and have not exercised regularly on your medication previously.
Eat at the same time everyday. Your body will tell you youāre hungry at those times. Itās also helpful to schedule your food around medication so that you donāt repress your natural appetite. Also, not that it needs to be said, but the brain uses up a lot of calories. You need to eat to retain what you learn.
This is one of the hardest parts of ADHD that no one ever talks about. You may not even know what this is, or that emotional dysregulation is a symptom of ADHD. Itās never mentioned in the DSM or ICD because emotions are hard (and expensive) to quantify. A lot of medical professionals have never even heard of it. If you want to read up on it, I suggest reading work by Dr. Russell A. Barkley. To give you the basics though, ADHD brains fail to self regulate emotions. We have emotional impulsivity. When we take in sensory information for conscious appraisal the pathway goes like this: stimulus ā> thalamus ā> cortex ā> amygdala. Our frontal cortex is not the greatest at giving us context, or telling us to chill out, so our amygdala can be in the driverās seat often. This aspect can make us really fun people, because it can make us get excited easily and enjoy life to the fullest. It can also cause us problems. For example, expressing anger at your boss or teacher (even if you are rightfully angry) might not be the bestādiplomacy may give a better outcome. Our amygdala doesnāt know what is best for our future selves.
So, how does one regulate emotion when youāre brain doesnāt function like you want it? Try practicing mindfulness. And no, Iām not taking about attending to everything coming into your working memory or weird granola hippy garbage. When you are having an emotional response, check in with yourself. Are you feeling overstimulated? Are you feeling understimulated? Are you hungry, are you thirsty? Are you tired? Is your medication wearing off? Notice patterns, notice what triggers the emotion, write it down. Develop a proverbial toolbox that can help you when you are not regulating your emotions well. This toolbox is individual to you, and it may take some trial and error.
Keep in mind that trauma is different than emotional dysregulation, although our emotional dysregulation doesnāt exactly help. A lot of us ADHD brains have experienced severe emotional trauma via ableism and abuse from the school system, from teachers, or from parents. It never gets talked about because itās usually caused by someone in a position of authority, and we are hardly ever given a voice to talk about our own experiences. Find someone you can trust to talk to about it. Find ways to self sooth in a healthy way when re-experiencing that trauma. You may have complex PTSD. Itās difficult for us to get help for complex PTSD because society doesnāt recognize that disabled people experience trauma in a very unique way. Keep in mind PTSD wasnāt even considered a disability under the ADA until 2008, one couldnāt get social security for PTSD until 2017, and the ADA didnāt exist until 1990. If you do seek out help though, expect push back from some medical professionals, have someone that will support you through the process, and do so when you will not be experiencing new trauma. Also, remember, fellow ADHD brains are here and we all love and support you.
Iām not going to sugar coat this. We are barely recognized as human beings, so our rights are always under fire. Being disabled in this world is like walking through a mine field. Not every university or work environment is going to follow the ADA. The ADA became law in 1990, and the abled have been dragging their feet ever since. Itās difficult to enforce, complaining to the government often leads to nothing, and getting a lawyer is expensive. Itās also hard to prove discrimination in court. The ADA leaves a lot of room for improvement. Ableism is a systemic problem pretty much worldwide. Iām not trying to upset anyone, but you need to be prepared for what you are up against.
1. Keep the nature of your disability private.
Never ever ever tell a professor or TA the nature of your disability. Tell them you have a disability recognized under the ADA which is federal law, do not tell them what disability you have. There are lots of tips on tumblr that will tell you to inform professors that you have x disability, and that they will be empathetic and blah blah blah. Those uninformed tips are putting your legal rights, and your grade, in danger. There are so many biases professors can and do have when it comes to ADHD and dyscalculia. You are just asking to experience ableism if you divulge. Some professors donāt believe that ADHD is a disability, or they believe that vaccines cause ADHD, or that you just magically grow out of ADHD when you turn 18 etc.Ā It isnāt your job to deal with their delusions, their biases, or their ableism ā thatās their therapistsā or HRsā problem. You do not have to tell anyone but your university disability services. Under the ADA you have a legal right to privacy, but if you divulge to a professor you are waiving that right.
I also wouldnāt recommend telling other students the nature of your disability. Unless you are pretty sure the other student also has your disability, but even then internalized ableism is a thing. You never know who they are going to tell, if they are ableist, or how they feel about your accommodations. You never want an abled student crying to a professor because they think your accommodations are āunfairā. If a student wants to know what disability you have, and you want to tell them something because you have become acquaintances/friends but donāt want to tell them exactly, say that you have a neurodevelopmental disability and/or a learning disability.
2. Advocate for your legal accommodations.
Disability services are not going to hold your hand. They are not going to simply offer you all the accommodations that you are legally allowed or would make you successful. They deal with hundreds of other students and likely have accommodations they offer everyone, regardless of the type of disability you have. Request accommodations that actually put you on the same playing field as everyone else. Read the ADA, and understand what reasonable accommodations are.
If you have ADHD, I would recommend requesting extended time on exams and assignments, a private room to take exams in that is free of distraction, handouts/materials and textbooks in text-to-speech capable formats, the ability to take breaks in-class or exams, reduced course load, and the ability to record lectures for note-taking. You may be able to request a memory aid for ADHD, as a lot of ADHD brains have very low working memory (also called short term memory) capacity. Part of our attention difficulties come from low working memory capacity as sensory input goes through working memory before it is stored in long term memory. Anything stored in long term memory must be pulled back into working memory to be used and manipulated. Get a psychologist that specializes in ADHD adults to test your working memory capacity if needed.
If you have dyscalculia, I would recommend requesting a memory aid (used for formulas, constants, equations etc), the use of calculator on exams and assignments, extended time on exams and assignments, reduced course load, and a private room for exams.
3. Get accommodations implemented.
This is a different process than getting accommodations approved. My uni makes me contact professors at the start of the quarter in an āengagement processā. Due to re-experiencing trauma, I avoid setting up a meeting with professors and just email. Emailing prevents professors form cornering you or badgering you to divulge your disability, or subtly threatening you about your registration or degree, and puts everything in writing so there is a legal paper trail.Ā
Professors may try to get out of their legal obligations. I have had this happen multiple times. Iāve even had professors tell me that accommodations arenāt helpful for disabled students, or that they are not fair to abled students ā I responded with āwell itās not fair that I was born with a disability and that youāre gatekeeping disabled people from getting an educationāā¦ they didnāt take that well. Do not try to argue with a professor about your disability rights or accommodations, it will only make you upset and they will likely accuse you of being hysterical or unstable. Iāve even had a professor say that I āthreatenedā them when I simply reminded them of their legal obligations under federal law as they were trying to not implement accommodations. This is why email is the best choice ā you have time to respond professionally and having the receipts is important to keep you legally safe. If a professor is being belligerent about implementing accommodations, tell disability services what is going on (forward your emails) and remind them that accommodations must be implemented in a timely manner under the ADA. If disability services tries to make you argue with your professor, say that you do not feel comfortable doing so. If they push further, tell them you would rather not without an attorney or other representative present ā mention you would rather the university handle it internally as you are concerned bringing an attorney or representative into an argument would escalate the situation which isnāt ideal for anyone.
I have a standard email that I send professors during the āengagement processā that I edit slightly to reflect the course. It is professional, polite, and reminds them of their legal obligations as well as university policy. In it I also outline what my approved accommodations are and suggest how they should be implemented.Ā
4. Any paperwork you have to turn in, make sure to do it early.Ā
Create reminders on your calendar, write the dates in your bujo future log, whatever you need to do to get that paperwork in on time. Read everything slowly. These are legal documents. If you have a support systemā¦ ASK FOR HELP. Seriously, donāt be afraid to ask your support system for help with legal documents.
1. Choose two places to study.
I donāt like studying in the library or in cafes. I know itās not as aesthetic to study at home, but it prevents me from people watching and getting distracted. I have two designated study areas. One is my desk, the other is a cozy couch. Choose locations based on stimulation and comfort. My desk is fairly understimulating, while the couch is a bit more stimulation.
2. Learn to use your hyperfocus.
Most reading this probably know what you need to get in the hyperfocus zone. If you donāt, then note any patterns/conditions when it happens so you will have an easier time using the only ADHD super power youāve got. When you are hyperfocusing on studying, ride the wave for as long as you can. However, make sure to set alarms to eat, go to the bathroom, stretch etc. Donāt let your hyperfocus keep you from taking care of yourself.
3. Create a study routine.
I know I keep blathering on about routines, but it helps. Treat studying like you would training as a professional athlete. When you have a study routine, you never have to decide to study. That decision is already made for you. When studying for exams, make a checklist of everything you need to cover. Ask the professor in advance about what is going to be covered on exams so that you can make an exam study plan early. If your professor is a garbage person and wonāt tell you use the syllabus, textbook readings, labs, lecture slides, and snoop on the internet for past exams. Last minute learning is never a good idea. The human brain simply canāt do it, and your working memory capacity is too low to cram.
4. Accept that everything will take you longer, and that itās okay.
It sucks, it really does. Those neurotypicals donāt know how lucky they are. Itās going to take you longer to read, to learn material, and to do basically anything in life. Thatās okay, you do you. Donāt compare yourself to others, it will only cause you to feel bad about yourself. Guess what though, you are already a statistical anomaly. Only 32% of ADHD children graduate high school. Only 22% of adults with ADHD get into university. Only 5% of ADHD adults graduate from university. You are already punching those statistics in the face by existing. Seriously, do what you need to do and fuck anyone that has a problem with it. Youāve got this!Ā
5. Create the environment you need for your brain.
Sometimes Iām feeling really over stimulated and I need complete silence. Sometimes I feel at a sort of stimulation equilibrium and I listen to lofi study beats playlists. Sometimes I feel understimulated or Iām doing something really tedious, and I need to put on a tv show or a movie in the background. I keep a list of TV shows and movies that I can put on in such cases. Pick things that you wonāt really watch and that you are familiar with. It usually helps me transition so that I can start the studying task. Listen to your body and do what works for you.
6. Donāt use the pomodoro technique.
The pomodoro technique was made for neurotypicals. ADHD brains have difficulty transitioning between tasks. Itās better to study for as long as you can maintain focus or hyperfocus than rely on a set 25 minutes. Again, be sure to eat and use the bathroom! You donāt want to be taken off your meds due to weight loss, and you donāt want to get a UTI.
1. iPad Pro & Apple Pencil v.s. Echo Livescribe Smart Pen
I used to use the echo livescribe smart pen but now I use an iPad. Itās cheaper in the long run and I donāt have to worry about running out of paper. Apple has way better customer support as well as iCloud backups, plus they can find your device if lost. Now I only use the echo livescribe pen when taking exams. My university lets me use one from the disability office so that I can make verbal notes when doing long answer exam questions and to keep track of my thoughts if I want to skip over a question and come back to it. I requested it as an accommodation, it had to be approved by committee. They actually thanked me for being so creative and trained the person in charge of accessible technology so that it could be used with other students. Itās almost like asking disabled students about what helps us and our experiences is a good thing!
I use the app Notability for lectures as it can record the lecture and has great organizational capabilities. I usually copy/paste slides into my notes so that I can write on them as well. I also use Notability to read textbooks. Itās got fairly good text-to-speech compatibility, so you can move around if you need to.Ā
I use the Goodnotes 5 app for a digital bujo as well as for making mind maps. Itās got some great shape recognition functions. Although Notability has improved their shape functionality, itās still not as great as Goodnotes 5.
I also use pages on my iPad to make condensed study guides / study notes. Itās also really great for writing essays or making tables. I used to hand-write study notes, but it takes way longer.
Omnifocus is great for breaking down big projects into smaller tasks or making quick checklists. Itās a bit of a pain to learn how to use, but once you do itās completely worth it.
Quizlet Plus is completely worth it. I use it a lot for figures or structures I have to memorize, I draw figures in Notability and take a screen shot or grab it from my textbook. Itās a really amazing flashcard app. Also, if you have your textbook on your device, you can copy/paste definitions right into quizlet.
Studybreak is a great app for iphone. It tells you how long you have been studying, nags you if youāve touched your phone to scroll social media, and can suggest that you take a break. You can program it to set how long you want to study for, how long you want to take a break for etc. You can also ignore the break suggestion which is nice when one is hyperfocusing. It also keeps statistics on how long you have been studying and for which subjects.
