50 Tips for High School with ADHD & Anxiety Symptoms

High school with ADHD ⚡ and anxiety 😰 can feel overwhelming – but small daily habits, supports, and tools can help you thrive.

🧭 How to Use This List

✔️ Start small: pick 2–3 tips to try first
🔄 Switch it up if something doesn’t work
⭐ Mark the ones that fit your struggles best
🪞 Reflect each week on what helped
🤝 Share with teachers, parents, or friends

👉 Want to learn more? Our ADHD and Anxiety courses at SensoryOverload.info include practical tools, reflection worksheets, and strategies made for teens too.

📚 Schoolwork & Focus

✂️ Break assignments into tiny steps — one paragraph or math problem at a time
⏱️ Use the “5-minute rule” to just get started
📓 Keep homework in one visible place
🍅 Study in short Pomodoro bursts (25/5 minutes)
🎶 Test what helps you focus — music, white noise, or silence
🪑 Change study spots to refresh your brain
📝 Ask for extra time on tests if needed
📖 Preview chapters so you know what’s coming
🖊️ Use colorful pens or highlighters to stay engaged
🖼️ Create a calming study space — keep it simple, organized, and only for schoolwork

📅 Organization & Planning

📔 Use one main planner for everything
⏰ Set phone alarms for deadlines and reminders
🎒 Pack your bag and outfit the night before
☑️ Make checklists and cross them off
🎨 Color-code folders and notebooks
🧹 Do a quick tidy of your desk each day
🕒 Create a set homework routine after school
🎁 Reward yourself after finishing tasks
📌 Post a visible calendar in your room

😰 Calming Anxiety

🌬️ Use grounding (5-4-3-2-1 method) when anxious
😮‍💨 Take slow breaths before tests or speaking
💬 Replace “I’ll fail” with “I can handle this”
🧸 Carry a calming object like a fidget or stone
🚶 Walk or stretch to release tension
🌟 Visualize yourself handling things well
🎨 Use art, music, or journaling to calm your mind
🛏️ Do a quick relaxation routine before sleep
📴 Silence notifications when you need calm

🎤 Performance Anxiety

😮‍💨 Practice deep breathing before presenting
👀 Visualize yourself succeeding instead of failing
📝 Use cue cards or notes so you don’t rely only on memory
🎤 Rehearse out loud with a friend, parent, or the mirror
🤫 Focus on your message, not on what people think
👏 Remind yourself classmates focus more on themselves than on you
💬 Replace “everyone is watching me” with “I’m just sharing what I know”

👫 Support & Relationships

👩‍🏫 Tell teachers what helps you focus or calm down
🗒️ Ask for instructions in writing
👨‍👩‍👦 Share deadlines with parents so they can remind you
👩‍🎓 Form a study group with classmates
🔔 Ask for gentle reminders instead of nagging
💞 Stick with friends who support you
👀 Sit near the front of the classroom
🤝 Find an accountability buddy
🧑‍⚕️ Visit a school counselor when stress feels heavy
❓ Ask clarifying questions if you don’t understand

💤 Body & Self-Care

🛌 Aim for 7–9 hours of sleep
☕ Limit caffeine after lunch
🏃 Exercise daily — even a short walk helps
💧 Drink water often
🍳 Eat protein-rich breakfasts
🥜 Carry healthy snacks to school
🌞 Get sunlight and fresh air each day
🧘 Stretch or relax before bed
📵 Avoid screens right before sleep
🎧 Try mindfulness or calming podcasts

💊 Medication & Professional Help

⚡ Talk to a doctor about stimulants for ADHD
🌿 Explore non-stimulants if anxiety is stronger
💊 Ask about SSRIs for anxiety symptoms
🧠 Try CBT therapy to handle thoughts and routines
🗂️ Consider ADHD coaching for planning skills
📱 Use apps for focus, reminders, or mindfulness
🧾 Track how medication affects your focus and mood
🧑‍⚕️ Include parents in doctor visits and treatment talks
📋 Ask about school accommodations or 504 plans
🌐 Join online ADHD, anxiety, or stress support groups

🪞 Reflection & Self-Growth

📔 Write down one thing that went well today
🧾 Track which strategies help you most
🎉 Celebrate even small wins
🗣️ Practice saying “I need help”
🌱 Take mental health breaks when needed
✍️ Journal when thoughts feel overwhelming
🙏 List three good things each day
❤️ Remind yourself ADHD and anxiety aren’t your fault
🚀 Focus on progress, not perfection
🧠 Learn about ADHD and anxiety and how they manifest in you

👉 Want to learn more? Our ADHD and Anxiety courses at SensoryOverload.info include practical tools, reflection worksheets, and strategies made for teens too.