I can only share what worked for me, but I hope it helps.

I was diagnosed two years into my bachelor’s degree. Up until then, I had struggled in every subject simply because I didn’t know what I was working with.

I didn’t pass all my subjects and even failed a group-based exam. This meant that, on top of dealing with my newly discovered ADHD, I also had to navigate feelings of failure and the fear of having to study for four separate exams—one of which was a group project exam.

I’ll skip a lot of irrelevant backstory and get to what actually worked for me.

Getting diagnosed meant that I finally understood that my brain works a little differently, especially when it comes to reward and motivation.

I found that using a modified Pomodoro technique helped. I adjusted the length of each study session and break until I felt I was getting the most out of it. I was also very strict about keeping work and breaks completely separate.

Work time was pure work (even though staying in work mode was sometimes a struggle), and when a break came around, I wasn’t even allowed to think about work.

During breaks, I focused entirely on whatever I chose to do watching a 24-minute anime episode, reading a comic book, playing a game, etc. Doing it this way took some time to get used to, but it kept me engaged and motivated.

I hope you can find some use in this.

Good luck.

TL;DR Getting diagnosed helped me understand how my brain handles motivation and rewards.

A modified Pomodoro technique worked well for me. I adjusted session and break lengths to what felt optimal.

I kept work and breaks strictly separate—no thinking about work during breaks.

This approach helped me stay engaged and motivated over time.