Transitioning to college is a significant milestone, especially for teens with ADHD or anxiety. The shift to greater independence and the demands of college life can be overwhelming and downright scary. However, with the right strategies, teens can navigate this transition smoothly and thrive in their new environment. Here are some essential tips for preparing teens with ADHD or anxiety for college, whether they are going away to school or staying at home.
Time Management Skills
Time management is crucial for college success. Now we say time management often- but can we really manage time? We can only manage ourselves. With that said teens with ADHD or anxiety often struggle with procrastination and managing their schedules. Encourage them to break tasks into smaller, manageable steps. Tools like planners, apps, and digital calendars, and back-up alarm clocks can help track assignments, deadlines, and appointments and class schedules.
Establishing a daily routine with a time budget that allows for specific times for studying, classes, meals, and relaxation can provide structure and reduce anxiety because they know what is happening next and have a sense of autonomy about their lives. For example, if your teen struggles with getting out of bed in the morning, it would not be wise to schedule an 8 a.m. class if it can be avoided.
Using Calendars
Calendars are invaluable for staying organized. Teach teens to use both digital and physical calendars to plan their weeks. Color-coding tasks and deadlines can make it easier to prioritize and visualize their commitments. Setting reminders for important dates, such as exams or project due dates, can prevent last-minute stress. Encourage them to review their calendar regularly (preferably on Sunday) and adjust as needed to stay on top of their responsibilities.
Establishing Routines
Consistent routines can provide a sense of stability and predictability, which is especially beneficial for teens with ADHD or anxiety. Help them establish a morning and evening routine that includes time for self-care, such as exercise, prayer/meditation, social groups or hobbies. A consistent sleep schedule is also vital for maintaining mental and physical health. Encourage them to set aside specific times for studying and leisure activities to create a balanced routine that supports their well-being. Playing video games or being on YouTube till all hours of the night will sabotage their whole routine.
Developing Self-Advocacy Skills
College life requires a higher level of self-advocacy. Professors will not be holding your child’s hand throughout their college experience. Encourage teens to communicate their needs and seek support when necessary. They should be comfortable discussing accommodations with professors or accessing campus resources, such as counseling services and academic support centers. Role-playing scenarios and practicing conversations can build confidence and preparedness for advocating for themselves. This is a new skill that should be practiced long before they leave for college.
Building a Support Network
Having a strong support network is essential. Encourage teens to stay connected with family and friends, even if they are living away from home. Joining clubs or groups related to their interests can help them build new friendships and feel more integrated into the college community. Remind them that seeking help is a sign of strength, not weakness, and that they don’t have to navigate college life alone. It is those who try to muscle through on their own that usually have a poor experience or have to drop-out because they couldn’t recognize when they were struggling, were in denial about it, and got so far in over their head that they are drowning and defeated.
Managing Stress and Anxiety
Teach teens coping strategies for managing stress and anxiety, such as deep breathing exercises, mindfulness techniques, and regular physical activity. Ideally these are practices they have already established in their journey of ADHD or anxiety. Encourage them to take breaks and engage in activities they enjoy to recharge. Knowing when to step back and relax is crucial for maintaining mental health and preventing burnout. Scheduling a mandatory monthly parent check-in provides accountability to have scaffold all the skills mentioned in this article. As the teen takes ownership of their lives these meetings can be spaced out to quarterly but still occur on a regular basis.
Transitioning to college is a significant challenge, but with the right preparation and strategies, teens with ADHD or anxiety can succeed and thrive. By mastering time (self)-management, utilizing calendars, establishing routines, developing self-advocacy skills, building a support network, and managing stress, they can confidently embrace this new chapter of their lives. These tools will not only help them succeed academically but also foster their personal growth and independence. And isn’t that really the end goal in parenting?