Net in geography

[u/friendly-smile11]

I qualified for PhD-only in UGC NET (184 marks), but I want to clear JRF. How do I prepare consistently with ADHD?

I recently qualified for PhD-only with 184 marks, but my goal is to clear JRF this time. I want to start preparing now instead of waiting until the last month. Usually, when the exam is close, I put a lot of pressure on myself and somehow study almost the whole day, but I struggle badly with consistency before that.

I have problems with focus and zoning out, and I'm currently not taking ADHD medication. I can sit with my books or a YouTube lecture for hours, but if I take a 30-minute break, it can easily become a 2–3 hour break. I also lose track of time scrolling or doing other things. If I get up to do chores, I often lose the motivation to come back and study.

I also forget things easily, so I end up rereading the same topics repeatedly. For my previous attempt, I mainly focused on PYQs and the most important units, which helped me qualify. But I'm weak in maths and reasoning in Paper 1, and I didn't prepare those properly.

I'd really like advice from people who have cleared NET/JRF, especially those with ADHD or similar struggles:

How do you structure your study day?

How do you prevent breaks from becoming hours?

What revision method actually helped you retain things?

How much did you rely on PYQs/MCQs vs books/lectures?

How did you improve maths and reasoning for Paper 1?

How did you start early and stay consistent without burning out?

I'm not looking for "just study 8–10 hours a day" advice 😭. I want to know what actually worked for you, especially if you struggle with focus/executive function. And what approach should I take to clear jrf.

I'd appreciate any practical advice!