The start of a new university year is an exciting time, but it can also feel overwhelming—especially if you are neurodivergent. With new routines, academic expectations, and social pressures, it’s easy to feel a bit lost. But with some preparation and strategies in place, you can set yourself up for a smooth and successful year.
Here’s a guide to help you get started, focusing on key areas like preparing for lectures, managing your time, and finding your social niche. Whether you’re neurodivergent or just looking for practical advice, these tips are aimed at helping you thrive in a university environment.
1. Preparing for Lectures
Lectures can be a mixed experience. Some people love them; others may find them challenging, especially if the pace is quick, the material complex, or the environment overwhelming. Here’s how to prepare:
- Preview the Material: If your university provides reading lists or lecture slides in advance, make sure to review them. Familiarising yourself with the key concepts before the lecture can reduce the feeling of information overload.
- Choose Your Seat Wisely: If possible, arrive early and sit where you feel most comfortable—perhaps near the front to minimise distractions, or by an exit if you might need to take a break.
- Use Assistive Technology: There are various tools to help with note-taking or recording lectures, which can be particularly useful if you struggle with handwriting or remembering details. Apps like OneNote or Notion allow you to organise your notes digitally, while recording devices (if permitted) ensure you don’t miss anything important.
- Ask for Help: Don’t hesitate to ask for accommodations if you need them. This could include extra time for assignments or a quiet space during exams. Universities in the UK are required to make reasonable adjustments under the Equality Act 2010, so don’t be afraid to reach out to your disability services team.
2. Creating a Study Schedule
Independent study is a key part of university life, but managing your time effectively can be tricky, especially if you struggle with executive function. Here’s how to create a manageable schedule:
- Block Your Time: Use a calendar or scheduling app to block out time for specific tasks like reading, writing, and revision. Make sure to include breaks to avoid burnout. Some neurodivergent students find the Pomodoro Technique useful—work for 25 minutes, then take a 5-minute break.
- Set Realistic Goals: Break your tasks into smaller, more manageable pieces. For instance, rather than “write essay,” break it down into “create outline,” “write introduction,” and so on. This reduces the feeling of being overwhelmed and gives you a sense of progress.
- Prioritise Self-Care: It’s easy to get consumed by your workload, but remember that rest is just as important as study. Schedule time for relaxation, exercise, or hobbies—whatever helps you recharge.
- Consider a Buddy System: Some students find it helpful to work with a “study buddy,” where you check in with each other to stay accountable. You don’t necessarily have to study together, but having someone to touch base with can be motivating.
3. Navigating Social Life
Finding your social niche at university can be both exciting and nerve-wracking. For neurodivergent students, this can sometimes feel even more challenging, but with the right approach, you can find your people.
- Join Societies: Universities have a wide range of student societies catering to all interests, from academic groups to hobbies and cultural societies. Joining a society can be a great way to meet people with similar interests in a structured environment.
- Try Neurodivergent-Friendly Groups: Many universities now have societies or support groups specifically for neurodivergent students. These can provide a safe and supportive space to meet others who understand your experiences.
- Pace Yourself: University social life can feel fast-paced, especially at the start of the year when Freshers’ events are in full swing. It’s okay to take things at your own pace. If large gatherings or parties feel overwhelming, seek out smaller, quieter events or arrange one-on-one meet-ups.
- Online Spaces: If in-person events feel intimidating, look into online communities—many universities have dedicated Facebook groups, Discord servers, or other platforms for student interaction. This can be a good way to ease into socialising.
4. Utilising University Support Services
Don’t forget that most universities offer a range of support services. Whether it’s academic support, mental health resources, or disability services, these are there to help you succeed.
- Disability Services: If you haven’t already, make sure to register with your university’s disability services. They can help arrange reasonable adjustments, provide assistive technology, and offer support throughout your time at university.
- Mental Health Support: Many universities offer free counselling services or mental health support. If you’re feeling stressed or anxious, it’s important to reach out sooner rather than later.
- Academic Advisors: If you’re struggling academically, don’t wait until you’re falling behind. Your academic advisor or personal tutor is there to help, and they can offer guidance on time management, study strategies, or specific course-related issues.
5. Tailoring Your Environment
Creating a comfortable and productive environment, both at home and on campus, can make a huge difference.
- Sensory Considerations: If you are sensitive to noise, light, or other sensory inputs, think about how you can tailor your surroundings. Noise-cancelling headphones can be a lifesaver during study sessions or in busy lecture halls. On campus, find quiet spaces like libraries or study rooms where you can focus.
- Stay Organised: A cluttered space can be distracting and overwhelming. If you find it hard to stay organised, use trays, boxes, or apps like Trello to keep your workspace tidy and your tasks in order.
Final Thoughts
Starting the university year is a big step, and it’s normal to feel anxious. But with some careful planning, you can create a routine that works for you, balance your social and academic life, and make the most of your time at university.
Remember, you’re not alone—there’s support out there, both on campus and in the neurodivergent community. Embrace the experience, and take things at your own pace.
Good luck!
Plymouth Online Therapy 