ADHD & Reading Part 2: Struggles & Strategies
Why ADHDers struggle to read & strategies to help
When you have ADHD reading can be difficult for a number of reasons beyond the obvious reason, of your struggle, to steer your focus. ADHDers can also have co-occurring learning issues and disabilities. In this post, I am going to dive into why ADHDers struggle with reading and some things to try that can make it more enjoyable.
Why an ADHDer Could Struggle with Reading:
→ Your attention and focus are a struggle to keep on one task for long periods of time. You can easily get distracted by outside noises and even by your own internal thoughts bouncing around in your mind. You may frequently find that you are losing your place or skipping words because you get visually distracted by all the words on the page.
→ ADHDers struggle with impulsivity and this can show as suddenly remembering a task, getting an unrelated idea, or having an urge to start something else. I believe these, in this specific case, come mostly from boredom with what you are trying to read.
→ Your ADHD hyperactivity, restlessness, and fidgeting can show up while reading. Sometimes it’s distracting to others and can cause issues but fidgeting, bobbing your leg, playing with hair, or other movements can actually help us focus while we read.
→ Things like poor working memory, recall, and comprehension can cause a lot of struggle with reading. It can be difficult to remember what has been read in previous chapters and remember the smaller details of a story.
→ You can struggle with perfectionism and fear of failure a lot with ADHD. This can show up as perfectionism with feeling the need to finish a book. Or a failure for not finishing it if it doesn't interest you enough.
→ Reading disabilities and ADHD often can co-occur. SLD or Specific Learning Disorder of which Dyslexia is a part:
Dyslexia is a brain-based specific learning disability. It affects a person's language ability, making it difficult to learn to read, spell, decode, and recognize words.
Research has shown that executive function impairments related to ADHD are also associated with dyslexia.
Dyslexia and ADHD have several similarities, such as:
Both conditions can be genetic. Between 40-60% of people inherit dyslexia, and about 77-88% of people inherit ADHD.
→ Both disorders can make it more difficult to learn how to read or organize your thoughts when writing.
→ ADHD and dyslexia can make paying attention hard.
→ They can contribute to difficulties when when communicating with others.
Strategies to Try:
+ “Find The Adult Version of Books You Loved When You Were Younger.”
“I remembered loooooving Meg Cabot as a kid, so I went to my local independent bookstore and asked them what books are like "Meg Cabot for grown-ups." That led me to Emily Henry's novels, which introduced me to the world of contemporary romance novels.” - Buzzfeed article
When we read for enjoyment we don’t have to finish a book or read one that we don’t want to. This is the biggest part of what can make reading enjoyable and fun. Take the shoulds and pressures out of it as much as you can.
+ Take Breaks
Try using the Pomodoro Technique. Using an alarm, read for 25 minutes, then take a 5-minute break, then repeat. This will help you focus and concentrate in short spurts.
+ Consider Active Reading
You can practice active reading in many ways, including:
→ Use a bookmark or ruler to slide down the page as you read each line, so you don't lose your place.
→ Writing notes in the margins using pens, highlighters, or sticky flags to note or track words and sentences and related thoughts while reading.
→ Keep a notebook and pen nearby to write down distracting internal thoughts, like to-dos, groceries to grab, something to look up, etc., in order to remember them and get back to them later.
→ Read out loud to yourself. It doesn’t need to be loud, a whisper level can be helpful.
→ Summarize to yourself or on paper about what you just read before moving on. It in no way needs to be a book report, just bullet points of what just happened can be helpful.
→ Talk about what you have just read. Discuss it with a friend, just talk aloud to yourself, or use a voice note on your phone even.
→ Lean into your need to move.
The symptoms related to hyperactivity can make it tough to sit still, but no one ever said that you had to read while sitting down. If you can, consider walking, pacing, or standing (in a safe place) while reading instead.
+ Adapt Your Environment
Figure out what works best for you - a quiet reading area or one with some background noise. Does white noise or low-fi music help? Do you need something to fidget with while you read?
Sometimes making a space cozy helps, a good blanket and pillow, a snack, and coffee or tea. Setting up a good environment can motivate you to read.
+ Figure Out The Way You Best Enjoy a Book
It is researched that comprehension is better when reading a physical book versus an e-book. E-books have their benefits though, I personally have found they’re smaller and lighter to carry places. I love that I can open my Kindle app on my phone if I am waiting somewhere instead of scrolling socials and it later syncs with my physical Kindle from where I left off last. I still enjoy physical books far more, but have used my Kindle recently when the hold for a book at the library was too long and the Kindle version of it was far more affordable than the physical book.
Audiobooks are a great way to enjoy a book. They work great while on a trip, a walk, a workout, doing errands, cleaning, or cooking. They can make those ADHD difficult-to-start tasks more enjoyable. I have found for me, they work best for non-fiction books I want to read.
+ Read at The Right Time
If you're feeling tired or fatigued it will be that much harder to focus and absorb what you read. Though, reading before bed is a great part of a good sleep routine and habit that has many benefits. Making time to read before getting sleep has been shown to help reduce stress, allow both your mind and body to relax, and improve sleep in several different ways. I’ve also personally found that it has become a treat at the end of my day, and a time I really look forward to as self-care.
+ Set a Daily Reading Goal
A daily reading goal is very flexible, especially if you have a handful of goals to use for different scenarios of how your days go.
→ Start with just a page a day.
→ A chapter a day.
→ On your lunch break.
→ 30 minutes before sleep.
→ While you’re on the bus.
→ With your morning coffee for 20 minutes.
Personal Examples: On days I work my day job my reading goals are to read during my lunch break while I eat and 30 minutes before bed.
On days I am off of work I have the goal of reading with my morning coffee for at least an hour and 30 minutes before bed.
I also do my best to read in moments I am waiting in line, at the doctor’s office, waiting to pick up my partner, etc.
+ Accept where you are
I’ve always envied people who can set yearly goals and read 100+ books but that’s just now how my brain works. I have to be in the right mood and have enough energy and interest in the story. I need breaks and I have to reread a page or rewind an audiobook sometimes when I realize my focus has wandered. Some days I know it’s been a high executive functioning day and I am too mentally tired to focus long enough to read anything, and that’s okay. Accept and understand your limitations and celebrate the bits or chunks of time you do spend reading.
+ A Few Other Great Things
The Guardian article on Bionic Reading
I hope you have enjoyed part two of my ADHD bookish series!
I’d love some bookish friends so leave me a comment if you have ADHD and enjoy reading or if you have some reading strategies that work for you!
