How to Study with ADHD (Even If You’re Not Diagnosed)

Jessica Waugh
Jun 30
3 min read

For Wine Students Who Feel Scattered, Stuck, or Straight-Up Spinning

If you’ve ever sat down to study only to find yourself cleaning your kitchen, reorganizing your sock drawer, or staring at the same paragraph for 45 minutes, this post is for you.

And even if you’ve never been officially diagnosed with ADHD, you might recognize some of the signs: struggling to focus, feeling overwhelmed before you even begin, jumping between tasks without finishing them, or on the flip side, hyperfocusing so hard you forget to eat, drink, or stand up for six hours (ask me how I know).

The truth is, studying for high-level wine exams is no joke. There’s pressure, complexity, and an ocean of material that can make even the most organized person feel off balance. And if your brain doesn’t fit the traditional mold, it’s easy to spiral into shame or self-doubt.

But here’s what I want you to hear loud and clear:

Your brain and learning style are as unique as your fingerprints.

You don’t need to study like everyone else. You just need to learn how you study best.

Feeling scattered while studying? Learn ADHD-friendly tips to create structure, focus, and momentum—especially for adults tackling wine exams.

1. Ditch the Shame, Not the Structure

Before we dive into strategies, let’s start here.

You are not lazy. You are not broken.

You are a human with a beautifully wired brain trying to operate in a world that wasn’t built with your wiring in mind.

Instead of forcing yourself to fit someone else’s study mold, give yourself permission to build a structure that works for you. That might mean shorter study sessions, more breaks, visual aids, or accountability support.

Shame is not a study strategy. Self-awareness is.

2. Create Focus (Without Forcing It)

If your brain resists “just sitting down and doing it,” you’re not alone.

Here’s what can help:

Use a Flexible Pomodoro Technique: Start with 25 minutes on, 5 minutes off. If that feels like too much, try 15 and 3. If you’re in the zone and want more, stretch it to 45 and 15. It’s about rhythm, not rules.
Set the Study Stage: Your environment matters. Light a candle (rosemary, peppermint, citrus, and/or lavender are great options), grab a warm drink, turn on a playlist that helps you focus. (This is my favorite YouTube playlist)
Start Small: If the idea of studying feels like climbing a mountain, your first “win” can be as simple as opening your book, reviewing three flashcards, or writing out one key term. Momentum builds.

3. Watch Out for the Hyperfocus Trap

Hyperfocus can feel amazing... until it isn’t.

It’s when you’re so deep in the zone you forget to eat, drink water, or pee. Suddenly your back is spasming and you look up and see the sun is coming up.

To protect your body and brain:

Set external timers for breaks (and actually take them). I use my oven timer because it doesn't turn off until I get up and turn it off.
Leave reminders in your study space (or use the alert function on your watch): “Have you eaten?” “Stand up and stretch.”
Use visual boundaries like a cup of water that must be empty by break time or a sticky note that says “MOVE” after three sessions.

Hyperfocus can be a gift, but only if you build in some care around it.

4. Don’t Compare — Customize

You don’t have to wake up at 5 a.m., study for four hours straight, and memorize every vintage of Bordeaux by Friday just because someone on social media did.

You need your system.

Some people thrive with wall calendars. Others use spreadsheets. Some people need to talk it out loud. Others color-code maps. There’s no right way to study, only the right way for you.

And figuring that out is something I can help you with.

5. You’re Not Alone, and You’re Not Doing It Wrong

If no one’s told you this yet:

There is nothing wrong with how your brain works.

You are allowed to take breaks. You are allowed to need support.

You are allowed to build a different path and still get to the same destination.

Studying with ADHD (or even just ADHD-like traits) requires patience, flexibility, and way more self-compassion than we’re usually taught to give ourselves. But it’s possible. And more than that, it can be empowering.

Final Thoughts on How to Study with ADHD

Whether you’re struggling to get started, can’t seem to remember anything, or you’ve been so deep in flashcards that your spine is staging a protest, there are tools that can help. You don’t have to white-knuckle your way through it.

You just need the right support, a structure that works for your brain, and a reminder that you’re doing better than you think.