Focus on Process, Not Just Effort: A Better Way to Learn, Work, and Grow

When you have ADHD, disappointing outcomes can feel personal. You study hard, you plan, you try — and yet things still don’t go as expected. The natural response is often, “I’ll just try harder next time.”

But here’s the truth: “trying harder” doesn’t automatically mean “doing better.” Effort without reflection rarely creates progress. What actually helps is looking at the process — understanding what worked, what didn’t, and where things can shift.

This simple mindset change — from “trying harder” to “working smarter” — is one of the most powerful adjustments anyone with ADHD can make.

Recently, I’ve been working with several students who wanted to improve their test performance. Together, we took a step back and examined each part of their process — not to find blame, but to find patterns. The goal wasn’t to fix everything at once, but to notice where attention, preparation, or habits might be slipping through the cracks.

Step 1: The Learning Environment — What Happens in Class

The process begins long before test day. It starts in class — the place where understanding is first built (or lost).

So, the first thing we explored was how they were showing up in class. Were they present and engaged, or zoning out halfway through the lecture? Many ADHDers find it hard to stay focused when a topic feels slow or repetitive. But even small shifts can help increase engagement.

For instance, note-taking is a powerful focus anchor. Writing down key points or even doodling related visuals keeps your brain involved. Asking questions, jotting down curiosities, or marking confusing spots to revisit later all signal to your brain that the information matters.

You might not be able to control how stimulating the class is, but you can control how you interact with it. Learning is not a passive act; it’s an active one.

Step 2: The Homework Zone — Where Understanding Deepens

After class, the next piece of the process happens during homework or review. This is where understanding either solidifies or drifts away.

Many ADHDers view homework as something to “get through” rather than as an extension of learning. That’s understandable — attention fatigue is real. But simply going through the motions won’t help when it’s time for a test.

This is where it’s important to pause and ask:
Are you clear on what’s being asked? Are you completing the assignment just to say it’s done, or are you truly engaging with it?

Sometimes the biggest breakthroughs come from spending five extra minutes reflecting on a problem, or from watching a short video that explains the same concept in a different way. The goal is not perfection — it’s understanding.

And even if homework doesn’t count toward your grade, revisiting material in short, meaningful bursts can make a huge difference when your brain later tries to recall it.

Step 3: The Study Strategy — Rethinking “Cramming”

Now let’s talk about test prep — the part that most students dread and many ADHDers struggle with.

One of the most powerful things research tells us is that distributed practice — or spacing your studying out — works far better than cramming. Studying for 20 minutes a day across a week beats studying for two hours the night before every single time.

That’s because our brains consolidate learning during sleep. Each day’s review builds another layer of connection, helping you truly absorb what you’re studying. When we cram, we overload our brains with information that never has time to “stick.”

Here are a few practical study methods that work especially well for ADHD minds:

• Active recall: Quiz yourself or have someone else quiz you. This strengthens memory far more than re-reading notes.
  

• Teach it back: If you can explain it clearly — even to your dog, your friend, or your favorite stuffed animal — you know it well.
  
  

Writing things down (not just thinking about them) also reinforces memory. The act of writing turns abstract information into something your brain recognizes as concrete and important.

Step 4: Test Day — The Power of a Calm, Strategic Mindset

When the day of the test arrives, most people focus only on the result they want — a better grade, a higher score. But the process leading up to and during the test matters just as much.

Are you arriving on time and giving yourself a few moments to breathe? Are you walking in feeling calm and grounded rather than rushed and flustered?

That pre-test mindset can set the tone for the entire experience.

Once you have the paper (or screen) in front of you, pause to create a “plan of attack.” Some students like to start with essay questions to get the heavy thinking done early. Others prefer to begin with the easiest sections to build confidence. Both approaches are valid — what matters is choosing what works best for you.

Longer tests can drain focus, so taking micro-breaks helps reset your brain. A great trick is the 20-20-20 rule: every 20 minutes, look at something at least 20 feet away for about 20 seconds. It sounds simple, but it gives your eyes and brain a mini reset, improving concentration when you return to the test.

In the end, test-taking isn’t just about knowledge; it’s about managing your mental energy.

Step 5: Reflection — Learning from the Process

After the test (or any task, really), that’s when the most valuable learning happens. Instead of jumping straight into judgment — “I failed,” “I didn’t try hard enough” — ask process-based questions:

• Where did I get stuck?
  

• What helped me stay focused?
  

• What could I try differently next time?
  
  

You’ll be amazed how often the answers lie in small tweaks — better note-taking, earlier review, or even changing your study environment.

Beyond School: Applying This to “Adulting”

Here’s the best part: this process-based approach doesn’t just work for students. It applies to everything from managing work projects to organizing your home to improving daily routines.

If you find yourself repeatedly struggling with certain “adulting” tasks — maybe you’re always late on deadlines, or your space gets cluttered faster than you can clean — the same method works.

Instead of beating yourself up and promising to “try harder,” pause and analyze the process.

• Where does it fall apart?
  

• What supports or tools could make it easier next time?
  
  

It’s not about doing more — it’s about doing differently.

The Role of Coaching

This is where coaching can be transformative. Coaching isn’t about someone telling you what to do; it’s about creating a safe space to explore how you function best.

As an ADHD and life coach, I’ve seen this again and again — with students, professionals, and parents. When we slow down and look at the process, everything begins to shift. Goals feel achievable, confidence grows, and frustration fades.

Sometimes, all it takes is another perspective — someone to help you ask the right questions and recognize your own patterns.

If you’re tired of cycling through “try harder” moments that don’t stick, maybe it’s time to focus differently — to focus on the process that leads to success rather than the outcome alone.

Coaching can help you do that. I’d love to chat about how this kind of support can help you reach your goals — with less struggle and more confidence.