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From Failing to Thriving: ADHD Strategies Every College Student Needs

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Starting college can feel like jumping into the deep end—exciting but overwhelming, especially for ADHDers navigating executive function challenges. In a recent episode of Hypercast, we spoke with executive function coach Hannah Choi and college student Caroline, who shared their experiences with balancing academics, routines, and self-advocacy in college. Co-hosts Melissa and Brianna also reflected on their own journeys, offering strategies for thriving despite the challenges.

Here’s what we learned.

Why Executive Function Matters in College

Executive function isn't just about academics—it impacts every part of life. From meal planning to time management, ADHDers often struggle with structuring their day, which can snowball into larger issues.

For Caroline, the transition from high school’s rigid structure to college’s open schedule was a shock. Without external accountability, she felt lost, leading to academic struggles and self-doubt. She even considered dropping out before realizing she needed support, structure, and self-compassion to turn things around.

The Turning Point: Seeking Support and Building Systems

Caroline’s journey took a positive turn when she started working with Hannah, an executive function coach. Through small, incremental changes, she built strategies that helped her manage coursework, daily routines, and her overall well-being.

Some of the biggest game-changers included:

  • Using a planner and checklists – Writing things down helped Caroline stay on top of deadlines and daily tasks.

  • Accountability partners – Regular check-ins with friends and family kept her motivated.

  • Prioritizing self-care – Cooking, movement, and sleep made a huge difference in how she functioned.

  • Self-advocacy – Learning to communicate with professors and access accommodations helped her get the support she needed.

Hannah emphasized that success isn’t about doing everything perfectly—it’s about finding what works, testing systems, and making adjustments along the way.

Sustaining Success: Routines, Self-Advocacy, and Flexibility

For Brianna, currently earning her second master’s degree, sustainability in college means having strong systems in place.

  • Planning ahead – Signing up for accommodations early ensures support is available when needed.

  • Knowing when to ask for help – Many students wait until midterms to seek support, but accessing resources before things spiral is key.

  • Building independence – Learning life skills like meal prepping, laundry, and scheduling appointments builds confidence and executive function over time.

Caroline echoed the importance of celebrating small wins. When she shifted her mindset from perfectionism to progress, she gained confidence and momentum.

Final Thoughts: You Deserve Support and Success

Transitioning to college with ADHD is tough, but no one has to do it alone. Support systems—whether through accommodations, coaching, or personal networks—can make all the difference.

As Hannah put it:

“Find the strength within yourself to be vulnerable and ask for help. Whatever that looks like—whether it’s ‘I locked myself out of my room’ or ‘I’m failing my classes’—you deserve support.”

Caroline, now thriving in her junior year, reminds students to zoom out and see the bigger picture:

“The little things that stress you out today? They won’t matter in five years. Take a deep breath, celebrate the small wins, and keep moving forward.”

Looking for more resources?

👉 What’s one small change that’s helped you in college? Share in the comments!

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