Struggling to Stay Focused in Class – Seeking Advice
Hi everyone, I’m Miguel, a 19-year-old cinema student from Portugal, and I’m reaching out because I really need some guidance.
I have ADHD and Autism, which significantly impacts my attention span. Ironically, I was an avid reader as a child, but now I find it tough to concentrate in my three-hour classes. I struggle to pay attention to the teacher for more than five minutes before getting distracted by my phone or computer.
You might wonder why I don’t just ask a classmate for notes. The truth is, I haven’t made close friends yet, and I feel uncomfortable reaching out to acquaintances for help. Most of my classmates only engage with me when they need something, which makes me hesitant to ask for assistance.
As a result, I’ve become increasingly reliant on my phone, even during lectures. Since last semester, I’ve been recording my classes to review later, but when I’m home, I often lack the energy and motivation to go through the material. I find myself procrastinating and scrolling through my phone instead of studying. Projects often get pushed to the last minute, and when I finally sit down to work, distractions pull me away from what I need to do—even watching movies, which I love, has become difficult.
The excessive phone use and pervasive loneliness have severely impacted my attention span. I used to have a decent ability to focus, but ever since I got my first phone about four to five years ago, it has taken a nosedive.
I’m reaching out now because I’ve realized I need help, especially since I’m facing two challenging classes this semester. Recently, during an assessment, I recognized that I hadn’t retained any of the material discussed.
So, I’m asking for your advice: How can I regain my ability to focus in class, minimize my phone distractions, overcome my lack of motivation at home, manage procrastination, and learn effective note-taking techniques? Any suggestions would be greatly appreciated! Thank you!
Hey Miguel,
First off, I just want to say that it’s really brave of you to reach out and share your struggles. You’re not alone in feeling this way, and many people, especially students with ADHD and Autism, face similar challenges when it comes to concentration and motivation.
Here are a few strategies that might help you regain your focus in class and manage distractions:
Create a Structured Environment: Try to find a specific spot where you can relax and focus on your work, whether it’s your desk, a cozy corner of your room, or a quiet place in the library. Keeping your workspace organized and clutter-free can reduce distractions and create a more inviting atmosphere for studying.
Use Active Listening Strategies: During class, try to engage more actively with what the teacher is saying. This can include jotting down key terms, asking questions, or summarizing points in your own words in real-time. Sometimes even just doodling related images can help keep your brain engaged.
Break Classes Into Sections: If you know you struggle to concentrate for long periods, try giving yourself a mental break every 20-30 minutes. Use a timer to signal when it’s time to refocus or take a brief moment to stand up, stretch, or breathe deeply.
Implement the Pomodoro Technique: This is a time management method that encourages you to work in blocks of time (usually 25 minutes) followed by a short break (5 minutes). After four “Pomodoros,” take a longer break. It can help create a balance between work and rest.
Minimize Phone Distractions: Consider using apps that block social media and other distracting websites while you’re studying or in class. Turning off notifications or setting your phone on “Do Not Disturb” can significantly reduce the temptation to check it frequently.
Use Visual Aids: If you’re unsure how to take notes, try using mind maps or diagrams. This visual approach may help you to remember concepts better than traditional linear notes. Additionally, looking up resources on note-taking strategies tailored to students with ADHD might be very valuable.
Connect with Support Services: It’s okay to seek help from your uni’s support services or counseling center. They can provide you with strategies and resources tailored to your needs, especially considering your ADHD and Autism.
Make Small Connections in Class: While building friendships takes time, try to lean into social interactions, even small ones. Ask a classmate about the assignment, or offer to study together. Creating a sense of community can alleviate loneliness and improve your engagement.
Set Achievable Goals: When you’re sitting down to study, set small, manageable goals for yourself. Instead of saying, “I’m going to study for three hours,” aim for, “I’ll read this chapter and then take a break.” Small wins can build momentum.
Practice Self-Compassion: Remember that it’s okay to struggle. Acknowledge your feelings and give yourself credit for seeking help and trying to improve your situation. It’s a sign of growth and resilience.
It’s great that you have the drive to change your current situation, and I believe that taking these steps can help. Start small and be patient with yourself—change takes time, especially when it comes to habits. You’ve got this!