The Autism Spectrum

At university, studies are more self-directed and requires students to manage their own schedules. Establishing a routine that incorporates your studies and wellbeing can help you succeed in your studies and manage stress/anxiety levels. Start by identifying what already works for you, what helps you study best and what times of the day you work best. Then build in your studies, remember that it is expected you commit 12-15 hours of study per week for each unit including lectures, tutorials, additional resources, required reading, note-taking and revision.  Some resources that may help you include:

• Beyond Blue's guide about routines and how to create one.
• There are plenty of apps designed for establishing and maintaining a routine for both iOs and Android, search your app store for one that feels right for you

Organisation and planning are key to meeting deadlines, understanding task requirements and succeeding in your studies.

• Check out the NDCO guide above for weekly and semester planner examples. UNE has a number of resources for student planners to help plan for trimesters and keep an eye on important dates
• Chunking/scaffolding. It can be helpful to break down bigger tasks into smaller, more manageable chunks that you assign a deadline on and reward yourself for along the way for achieving them. Generally, you may start with the following steps for assignments
  • ensure you understand the assignment question and criteria (check out the marking rubric if provided). You can access the ASO resources for analysing the question and ask your unit coordinator clarifying questions
  • research - access the library resources to assist you in finding information and referencing
  • read information, and extract or highlight the parts you need
  • write a draft
  • review, format and finalise
  • submit!
• Use technology. There are many apps that can assist with task management and retaining focus. You may like to use a calendar app that has reminders or to-do lists that help manage smaller task. Check out these recommended apps for adults with ASD.
• Use calendars, diaries or notepads. You may also like to use a combination of handwritten and technological tools

Time management can be difficult for neurodiverse individuals due to issues with executive functioning. Start by using your planning and organisation strategies to help you manage your time and build in other strategies such as:

• Visuals - use visual reminders to help you stay on task and reduce anxiety or uncertainty, you can use wall planners, calendars, post-it notes, mind-maps. Whatever works best for you.
• Set deadlines for the tasks you have organised and planned
• Alarms - use alarms to help stay on task and keep track of the time.
• Make sure you take breaks and use them to your advantage!
• If you find it difficult to focus and stay on task, check out the pomodoro technique that chunks your work time into 20 minute intervals, with 5 minute breaks in between

There are a number of accessibility tools that could help you with your studies.

• Microsoft365  is free for UNE students to use, they have a number of Neurodiversity accessibility tools such as the immersive reader which highlights text as it reads aloud to help you stay on track.There are a number of other text-to-speech software that are free to use so make sure to find one that suits you best.
• All UNE students have access to automatic closed captions and transcriptions within Echo360 and Kaltura, this may help with note taking and keeping your lectures organised.

Make your study environment work for you!

• Minimise distraction by having only what you need on your desk
• The sound of music or the sound of silence? Some people need complete silence to focus effectively and others need music or noise playing (you may like to try classical music to help reduce distraction of people singing). Try to work out what works best for you and keep the strategy up.
• Try using noise cancelling headphones to reduce the noise within your environment
• Context cues may be important - check out spaces in your local library, the UNE Campus or UNE study centres to help with studying. Consider these cues during your ProctorU exams as well, you may need to have a clock on the wall or water bottle on your desk.
• Block out do not disturb time - this includes your kids, pets, partners, friends, family, notifications and social media

Eating well is extremely beneficial to our mental and physical health, as well as with concentration, focus, stress managemet and memory. Small changes in what you eat can produce positive effect, eating well does not need to be all-or-nothing!  Try to eat plenty of vegetables, fruit, legumes, wholegrains, lean proteins and water.

We understand that it can be hard to stay on top of, so try to plan your meals out ahead, meal prep as much as you can, use a meal delivery service if its in your budget, or choose a college that  offers a catered package.

Sleep plays an important role in our mental wellbeing, it can impact on and is impacted by mental health. Some people find it difficult to fall asleep, stay asleep, or have difficulties with waking up in the morning (or all of the above), especially when our anxious thoughts are keeping us awake. Developing good sleep hygiene can be an effective way to mitigate some of these affects. Try to limit blue light (TV, Phones, iPads etc.) and stimulants (caffeine, alcohol, tobacco) at least an hour before you go to sleep. Set a schedule with a regular time that you go to sleep and try to make your room as quite, dark and comfortable as possible. It is also a good idea to only use your bed for sleep and sexual activities as this help your brain associate your bed as a place to sleep, rather than a place for your mind to be active with work or study.

Exercise helps with our overall health, emotion regulation, mood, sleep, negative thoughts, modulate energy levels, and even improve balance, coordination and gait. Exercise does not have to be overly complicated nor do you need equipment, walking outside is great way to boost your mood and you can invite friends to make it even more enjoyable! Check out the Autism Awareness Australia information about exercise and autistic adults for more information.