A Guide To Reading With ADHD
ADHD itself isn’t usually seen as a reading disorder, but for some, it can be just as challenging. This is likely because ADHD can affect several skills that are often important for reading, such as attention, memory, and impulse control. These challenges can be frustrating, but learning more about them and taking steps to prevent them may make them more manageable. You may find it helpful to minimize distractions, experiment with different routines and formats, and get individualized guidance from a therapist.
Understanding executive function and ADHD
In order to understand why people with ADHD may experience reading-related challenges, it might be worth understanding the context of the disorder.
ADHD stands for “attention-deficit/hyperactivity disorder.” It’s usually categorized as a neurodevelopmental disorder or a disorder that affects the way people’s brains develop. This is generally why people with ADHD start to show signs and symptoms during childhood, when their brains are still growing.
ADHD often causes challenges with executive function. Your executive functions normally include the abilities to plan things out, control your urges, prioritize tasks, and make thoughtful decisions. These skills typically make it possible to work, finish projects, follow directions, and socialize.
According to Harvard’s Center on the Developing Child, executive functions tend to rely heavily on three brain functions:
- Mental flexibility: The brain’s ability to manage attention
- Self-control: The brain’s ability to control impulses
- Working memory: The brain’s ability to hold onto information long enough to use it for tasks
Research has found that people with ADHD usually show differences in the parts of the brain that make these things possible. For example, children with ADHD often have a slightly smaller prefrontal cortex, a structure at the front of the brain that typically plays a role in all three of these functions.
ADHD may also affect the way the brain processes dopamine, a chemical that normally plays a role in movement, motivation, and pleasure.
Understanding the ways ADHD affects executive function may explain some of its common symptoms, such as the following:
- Finding it hard to stay focused for long periods
- Becoming easily distracted, even during conversations
- Making impulsive decisions
- Having trouble sitting still and relaxing
- Struggling to stay organized
- Interrupting people or blurting things out
- Frequently losing track of time, forgetting things, or losing things
Trouble with reading is another possible ADHD symptom. In the next section, we’ll explore what this can look like.
ADHD-related reading challenges
It’s not uncommon for people with ADHD to experience challenges with reading, such as those listed below:
- Having trouble with reading comprehension (the ability to understand what you’ve read)
- Struggling to sit still while reading
- Having trouble managing external and internal distractions
- Having to frequently re-read things
- Struggling not to lose interest before finishing a reading task
These challenges may be due to executive function issues. For example, a lack of mental flexibility could make someone more prone to distraction, potentially making it harder to finish long pieces of text. Restlessness and fidgeting could make it difficult to sit and read for long periods, while issues with working memory might make it more challenging for ADHD readers to retain what they’ve read.
However, ADHD-related reading troubles may not always be due to ADHD itself. While updated evidence may be needed, people with ADHD may be more likely to have a learning disability, such as dyslexia, which can also contribute to challenges with reading.
In any case, having trouble with reading when you live with ADHD can be frustrating. For some, it can also have other effects, like academic difficulties, trouble at work, or a general dislike of reading.
Ways to improve reading skills for individuals with ADHD
What can you do if ADHD makes it harder for you to read? While the following strategies might not be complete solutions, they may offer a good place to start.
Minimize distractions
Making your reading environment less distracting can be an important proactive step. Consider doing your reading in a space that’s neat, tidy, and free of clutter. If there’s background noise, you can try experimenting with white noise, earplugs, or noise-canceling headphones. It may also help to prepare in advance by silencing your phone, muting notifications, and letting the people around you know that you need some time without interruptions.
Use reading techniques
If you struggle with reading comprehension, consider taking notes to process the information and give yourself reminders of what you’ve read. Underline or highlight important details to make them easier to return to later. Reading aloud may also be helpful if you tend to absorb spoken information better.
Look for ways to make reading more engaging
If you have ADHD, it can be natural to lose focus on uninteresting tasks, so consider ways to add some more interest to your reading. If you can, look for interesting books. If it won’t distract you, consider putting on some soft music or reading in stimulating environments, like coffee shops. You could also try incorporating movement by reading while walking on a treadmill or using fidget toys.
Experiment with formats and routines
It’s okay to play around with the way you read until you find a system that works for you. You might find that you process information better by listening to audiobooks or using an e-reader, or by getting your reading done first thing in the morning. Giving yourself rewards, reading in a group, or joining a book club may be other options worth exploring.
Get expert help
While the above tips can be a good starting point, they might not be enough on their own. If you’re looking for extra help with reading, it may be worth enlisting a professional, like a tutor or coach, to help you improve your reading skills. If you haven’t already, talking to a doctor about starting ADHD treatment may be an important step.
Therapy can be another useful resource for learning to manage ADHD focus challenges, hyperactivity, and impulsiveness. A therapist may be able to suggest strategies to support your executive function and improve not just your reading, but your overall mental health.
However, if you’re trying to overcome ADHD-related reading challenges, it may be hard to get enough support from in-person therapy. This can be especially true if you’re in school or have a reading-heavy job. With online therapy, you can generally use in-app messaging to reach out to your therapist at any time, and they will typically respond as soon as they can. This may be useful if you have questions or encounter problems between therapy sessions.
Research shows that online therapy may reduce ADHD symptoms that could contribute to reading challenges. For example, in a 2022 analysis, researchers looked at data from six studies of 261 people with ADHD. They found that online ADHD interventions typically led to improvements in attention.
Takeaway
ADHD is a disorder that can affect your executive functions, or the skills you use to accomplish tasks, plan ahead, make decisions, and more. People with ADHD often have differences in their brains that can make these things harder. As a result, having trouble with reading can be a common challenge. If you have ADHD, it may help to reduce distractions, use reading techniques like note-taking, and look for ways to make reading more interesting. For more personalized strategies, it may also help to talk to a licensed mental health professional through in-person or online therapy.
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