Midterms creep up fast. For students with ADHD, the gap between knowing what to do and getting it done is where grades slip. This 10-day sprint turns executive function into action so you can stay on track, reduce mental fatigue, and use study time that actually sticks. It works for people with ADHD across grades 6–12 and college.
If you want a customized plan, our coaches work with families across Manhattan, Brooklyn, Queens, and surrounding areas.
How this sprint works
- Short, daily tasks with clear scripts
- External structure (timers, paper planners, checklists) to support time management
- Retrieval-based methods so you pay attention to what matters and stay focused
- Built-in movement and recovery to manage attention deficit hyperactivity disorder symptoms and mental fatigue
Use the Pomodoro technique: 25 minutes on, 5 off (or 30/5). Stack 2–3 cycles per block. That’s your core unit for all study sessions.
Your setup (Day 0, 15 minutes)
- Master calendar: list test due dates, topics, and target scores.
- Study guide sources: teacher review sheets, past quizzes, notes. If none exist, build your own outline today.
- Tools: timer; highlighters; sticky notes; one folder per class; your planner (digital or paper planners, your choice).
- Format preference: match tasks to how you learn best (often called “learning style”), but keep the focus on retrieval and practice over rereading.
The 10-Day EF Sprint
Day 1: Map the tests and carve time
- Block two study windows per day through midterms (one after school, one short evening).
- Write blocks into your planner for each subject. Treat them like appointments.
- Gather materials for every class to cut friction later.
Studying tip: start with the class you avoid most.
Day 2: Build mini study guides
- For each subject, list units, key terms, formulas, and likely question types. One page per unit.
- End each block by writing three “must-know” questions for tomorrow.
Pomodoro technique: 2 cycles for the hardest class, 1 for the easiest.
Day 3: Retrieval first, notes second
- Close notes. Answer yesterday’s questions from memory. Then check and correct.
- Turn errors into flashcards or a problem list.
- Do one mixed set (two subjects) to build flexibility.
ADHD study boost: start with a 60-second “start ritual” (open planner, cue timer, first question).
Day 4: Time-boxed problem sets
- For math/science, run two Pomodoros of mixed problems. Mark steps you miss.
- For humanities, write two short practice paragraphs using key terms.
- Update mini guides with patterns you keep missing.
Stay on track move: put your phone in another room.
Day 5: Teach it out loud
- Explain a concept to a parent, sibling, or voice memo without looking.
- Label gaps and immediately do 5–10 reps on those gaps.
- Post one formula or term list where you’ll see it morning and night.
Working memory helper: keep a scratch pad to park distractions during blocks.
Day 6: Past tests and spaced retrieval
- Rework old quizzes/tests. Cover answers. Aim for accuracy under mild time pressure.
- Schedule a second pass two days later (spaced review).
- Refresh your study guide with concise examples.
Emotional regulation tip: if frustration spikes, take the 5-minute break early, move, and return.
Day 7: Mixed review + executive check
- Run a 3-Pomodoro “mock midterm” across subjects.
- End with a 10-minute executive review: What worked? What needs a time tweak?
- Adjust tomorrow’s blocks; add a short morning review for weak areas.
Time management tweak: protect bedtime. Sleep consolidates memory.
Day 8: Weak-spot clinic
- Put 80% of today on your lowest-confidence material.
- For languages: rapid vocab retrieval with sentence use.
- For history/science: quick outlines from a blank page, then verify.
Hyperactivity disorder ADHD support: stand while studying, use a wobble cushion, or walk during verbal review.
Day 9: Format practice
- Match your practice to test format: multiple choice elimination, short-answer scaffolds, free-response outlines, lab math.
- Do one full timed set for each subject.
Stay focused cue: noise-free playlist or white noise only.
Day 10: Seal the plan
- Light review only. Two short Pomodoros per subject.
- Prepare test-day kits (calculator, pencils, water, snack).
- Read your checklist for the morning: wake time, quick review topic, transport, test start. Early lights out.
Troubleshooting for students with ADHD
- “I can’t start.” Shrink the first step: answer one question, then start the timer. Use a countdown (3-2-1-go).
- “I drift after 10 minutes.” Shorten Pomodoros to 15 minutes with 3-minute breaks and build up.
- “I reread but forget.” Replace rereading with brain dumps, flashcards, or teaching aloud.
- “I’m overwhelmed by five classes.” Use a rotation: heavy, light, heavy. Never do more than three subjects per night.
- “My planner stays blank.” Capture at the same time daily (last period). Ask a teacher to initial for three days to lock the habit.
Guardrails for body and mind
- Sleep: 8–10 hours. No late-night cramming.
- Movement: 5-minute walk or stretches every Pomodoro.
- Fuel: protein plus complex carbs before long blocks. Hydrate.
- Breaks: real breaks—no doom-scrolling.
- Environment: clear desk, one notebook out, timer visible. Headphones if noise is a trigger.
These protect focus and lower mental fatigue so you can perform short-term and build long term habits.
Quick checklist
- Tests and due dates mapped
- Mini study guides built
- Daily blocks scheduled in paper planners or digital
- Pomodoro timer ready
- Retrieval tools made (flashcards, problem lists)
- Sleep and movement plan set
Need a jump-start?
Manhattan Psychology Group helps people with ADHD design repeatable systems: executive function coaching, ADHD-informed studying tips, and parent collaboration. We coordinate with schools and adapt plans to each student’s learning style preferences while keeping evidence-based methods front and center.
Sessions available in Manhattan, Brooklyn, Queens, and nearby communities. If midterms are looming, we’ll build your 10-day sprint and keep you on track—from planning to test day.
