Class BOREDOM: Focus Strategies & Self-Advocacy

Alright, let's dive right in! You’ve got ADHD, and you’re a woman trying to balance classes, life, and everything in between. Let me tell you something first: you’re not alone, and there’s nothing wrong with needing things to be done differently. It’s not about fitting into a mold that wasn’t built for you—it’s about creating a mold that works for you.

So, here’s what we’re going to do. We’re going to break down this whole situation into manageable, clear steps. Sound good? I get how easy it is to feel overwhelmed, but I promise you—small steps are your best friend. Let’s start with two main goals:

1. Self-Advocacy (how to speak up for what you need)

2. Focus Strategies (hacks to help you stay on track in class)

Step 1: Embrace Your ADHD

First things first—understand that ADHD is part of how your brain works, but it doesn’t define you. And it’s definitely not something to be ashamed of. A lot of people don’t understand how it feels, but that’s not your problem. What is your business is advocating for yourself. And trust me, being vocal about what you need is a game-changer.

Step 2: Know Your Rights and Resources

Now, before we get into the nitty-gritty of advocacy, you should know that your school or university likely has resources available for students with ADHD (and other neurodivergences). Go find them! It might be called the Disability Resource Center, Office for Student Accommodations, or something similar. They can help you set up accommodations like extended time for tests, note-taking support, or the ability to record lectures.

But even if you don’t want to go the “formal” route, it’s crucial to know what you’re entitled to. You deserve to learn in a way that works for your brain. No compromises. No guilt.

Step 3: Communicate with Your Professors

Advocating for yourself starts with having open and honest conversations with your professors. Don’t worry—it doesn’t have to be a big, nerve-wracking thing. You’re not asking for favors; you’re asking for what you need to succeed, and that’s totally fair.

Here’s a simple approach:

1. Email them: Start with an email outlining what helps you stay focused in class. Let them know you’ve got ADHD and mention specific accommodations or strategies that work for you (like needing to sit near the front, recording lectures, or getting materials in advance).

2. Be specific: Professors appreciate clarity. Instead of saying, “I struggle with focus,” say something like, “I focus better when I have access to lecture slides beforehand, or I’d love to check in after class to confirm key points.”

3. Suggest solutions: If you’ve already found tools or techniques that help you, share them! For instance, “I sometimes need to stand up and stretch during class—if it’s okay, I’ll be discreet about it, but it helps me stay focused.”

Step 4: Focus Hacks That Work

Let’s get into some real-life hacks for staying focused. You might have tried a bunch of things already, and that's great! If something hasn’t worked, just tweak it and make it your own. Here are some strategies you can experiment with:

1. The Pomodoro Technique

This one is golden for ADHD. You work for 25 minutes, then take a 5-minute break. It keeps your brain from wandering too far and gives you little mini-rewards throughout the day. If 25 minutes feels too long, start with 15 and build up. The key is to make it work *for you*.

2. Visual Reminders

You’re a visual learner? Great. Make it work. Post-it notes, color-coding, digital reminders—whatever speaks to your brain. Break down tasks into bite-sized pieces, and cross them off as you go. Seeing that progress can help you feel in control.

3. Body Doubling

This is a personal favorite. If you have a hard time focusing alone, work around others—whether in a study group or even sitting in a busy café. You don’t have to interact; just being around people can keep you grounded and more focused.

4. Active Learning

Movement is your ally. If your brain starts drifting in class, use small movements like tapping your foot or twirling a pen. It sounds silly, but keeping your body active can actually help focus your mind.

5. Time Chunking

Instead of looking at your entire day as one big stretch of time, break it into chunks. Say, “I’ll focus on this for 30 minutes, then take a break.” A long day can feel overwhelming, but manageable chunks are less scary.

Step 5: Find a Support System

Finally, and this is so important, don’t go it alone. Whether it’s classmates, friends, or a therapist who gets ADHD, surrounding yourself with people who understand and support your process can make a world of difference. You’ll feel less like you’re pushing against the tide and more like you’ve got a team behind you.

And listen—if you ever need a little more guidance or even someone who understands what you’re going through, I’m here. You got this. And I’d love to help you make the most of the brilliant, creative, *focus-able* mind that you have. But either way, you’re already on the right path. Keep going.

TL;DR: Recap

1. Own your ADHD. It’s not a flaw, it’s a different way of thinking.

2. Find your school’s resources and know your rights.

3. Communicate clearly and confidently with your professors.

4. Use focus hacks: Pomodoro, visual reminders, body doubling, active learning.

5. Lean on a support system. Don’t do this alone!

You’ve got everything you need—you just need to make sure the world around you understands that. Let’s make it happen!