ADHD

Attention Deficit Hyperactivity Disorder. Otherwise known as, the bane of my existence. Even today, I still struggle with focus, starting tasks (especially things I find to be boring), retaining information, keeping interest, etc. I have found a few things that have been very helpful in making sure that I could succeed in physics.

Treat large tasks like a to-do list, broken down into smaller parts that are easy to handle.
Put lists where you need them, and put a pen right next to the list.
- Grocery list with a pen should be on the refrigerator with a magnet.
Habit trackers don't work (for me). Instead:
- Lump new habits with things you already do.
- If actually doing the new habit is difficult, first try thinking about doing the new habit for a week to get your brain ready.

On Routine:
- Have one, even if it's three things: wash face, brush teeth, moisturize. Have something in the morning planned that will get you out of the house, even if it's just one thing!
- Actually get dressed in the morning. No sweatpants, even if you work from home! If you're working from home, putting on slippers (to mirror the action of putting on shoes)!
On Scheduling:
- Have a to-do list of a few things to get done before leaving the house. Don't leave the house without a plan!
On Location:
- Even if you work from home, don't work on your bed, otherwise your brain will begin to associate your bed with work, and not sleep.

On topics:
- Do research and learn about something you're actually interested in, not just because you think it will look good on your resume!
On motivation:
- Set attainable deadlines for smaller tasks, and ask your advisor for help if you need it, either in the form of quick reminders, or a scheduling session.
- When things get difficult, use the motivation from the subjects you enjoy to get through the ones you don't.
On the finding bigger picture:
- Write, and rewrite often. Do this digitally, not on paper. Many are afraid of making a "permanent mistake".
- Rewriting for clarity helps develop the bigger picture and allows you to build connections.

Understanding the source:
- Dopamine boosts could come from doing things you like to do, or random bursts of energy.
- Pay attention to when they occur, so you can "ride the wave" and use them to your advantage.
Best use cases:
- Doing mundane tasks: replying to emails, organizing your calendar, doing laundry (folding it, putting it away), etc.
- Starting large tasks: assignments, research plans, research manuscripts, etc. (aka things that take a lot of mental energy and focus)

For my calendar: Google calendar to keep track of meetings (with their zoom links), seminars, time-blocks for work, etc.
For notes: To keep track of my research progress, literature reviews, meeting notes, etc., I use the MOO dotted hard-cover notebooks, one per academic year. Writing on paper has a special connection with your brain that typing on a computer doesn't have!
- For lecture notes: Download PDF files onto Notability (via iPad) and annotate directly! Syncs to Google Drive!
- For math problems: Whiteboards/blackboards - I don't know why this works, but sometimes you need to see everything at once!
It might take a while to find a system that works for you!

Productive Breaks: when you have a burst of energy, set a 10 minute timer and do those mundane tasks (emails, take out the garbage, clean your sink) you didn't want to do earlier. Try not to go on social media and waste many hours without realizing it.
"Non-Productive" Breaks: watch your favorite episode or movie, or find some way of calming down your brain. Spend time with friends or your partner, go for a walk, draw something, listen to music!

Make a list of every section and/or paragraph that you need to write, and cross it off when you've written it! I like to have something visual to remind me of my progress.
Get someone else to proof-read it for you. I find it very difficult to look through my own work and point out errors, but very easy to do this for someone else.
- Specifically ask this person to read for clarity of thought-process. I tend to write things in a way that make sense to me, but not to anyone else (something I need to work on).

You must have an official diagnosis (much easier to get while still in high school) to receive university exam accommodations. If what is offered is not helpful, talk with your professor and seek their advice.
The combination that worked for me: extra time, noise-cancelling headphones, and an individual room. The best-case scenario was during COVID when exams were multiple days long. The first day was used to panic and freak out. The rest were used to do the actual exam.

ADHD and Graduate Applications

If your college experience was anything like mine, I did not get any medication or real help for my ADHD until my junior year. This, along with a few other factors, greatly impacted my ability to do well on exams, along with getting assignments done, etc. It does not hurt you as a PhD or Masters applicant if you mention that ADHD, or anything else for that matter, affected you while completing your undergraduate studies, and if you feel comfortable enough to write a little bit about it, I would consider doing so.

It is important for any admissions committee to know that even though you were struggling, but that you made every effort to overcome it.

Do not make ADHD the focus of your statement of purpose (or anything else you have to write that would show off why you are a good candidate for the program).

Tell about the impact of having ADHD, and how you resolved things (or mention resolution in progress), and how you began to turn things around.

Especially with your GPA, if you can show that you had an upward trending GPA after you received ADHD treatment, it will definitely help your application.

If you feel comfortable telling a professor about this, you should do so, especially if they are writing a letter of recommendation for you.

You are a capable student. You just learn differently.

This will help your professor write a stronger letter, saying that you are a capable student, despite what your grades may show if this is a weakness in your application. Your professors, if you went to their office hours consistently, will only want to help you and see you achieve your future goals.

You can also request accommodations while in graduate school. Just make sure you have your initial evaluation ready to submit, and you should be just fine. I make use of them, and there is nothing to be ashamed or embarrassed about.

ADHD and Me

My teachers throughout elementary, junior high, and high school have consistently said: "She clearly knows what she's doing, but I don't know why she does so poorly on her exams".

I was (and still am) too stubborn for my own good so I wasn't diagnosed with ADHD until my junior year of high school, and didn't get help until my third year of undergrad.

That help came in the form of stimulant medication and incredibly kind, caring, and understanding professors.

ADHD

ADHD and Graduate Applications

If you feel comfortable telling a professor about this, you should do so, especially if they are writing a letter of recommendation for you.

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