The article provides practical assistance with learning online. It covers mental health and well-being considerations as well as guidance in navigating university systems, services and people you can liaise with. We also offer guidance on prioritising your work, taking into account a healthy work-life balance.

Navigating the uniqueness of online learning can present as a new challenge. In our experience, autistic students work best in environments which are predictable, and the same applies to most people. Creating a study routine and establishing healthy habits is just as important as your academic journey.

We understand that attitudes towards remote learning will be individual, and not all the advice and guidance in this document will apply to everyone.  Some students may be finding working remotely beneficial, and easier to engage with, which is positive and worth celebrating.  However, we are aware that some students are finding learning remotely challenging, and the guidance given here is designed to help with the effective management of study related challenges.

As an autistic student you might find it helpful to follow this guidance. However, you do not have to be autistic to find this guidance beneficial.

Its aim is to give you a form of road map which you could use to make sense of services available to you in the context of a digital campus. The information provided should help to diminish the stress and anxiety often associated with transition and new situations.

Creating a study routine

Create a timetable or routine for your learning. This might be something you can discuss with people from your university. You may also want to consider other places you may be able to work e.g. a park, a cafe, etc. You may need to lower your expectations on productivity from time to time, depending on your energy levels and general wellbeing. If you are struggling with productivity, it may be worth talking to mentors, study skills tutors or disability support about this. They can discuss your progress and help you decide on the best course of action.

Identify your support network

Think about the people around you who can support you to be successful in your studies. You may want to talk through your study routine with friends, family, or colleagues to help you stay motivated, and to share your successes and worries with. Some students find Body Doubling, where you work alongside someone in person or online, an effective technique to help them stay on task. Others may find the Pomodoro Technique works better for them. When you first begin your programme, it can take a while to figure out what works best for you. Use your support network to help you identify the most effective study strategies.

As well as the Disability Support team, another valuable resource is the Study Skills team. During your studies, you can book 1:1 appointments with Academic Support Tutors at the university to work on academic writing, structuring your time, and breaking down assignment questions.

If you are working whilst studying, you may have an Employee Assistance Programme which could offer support.

If you are an Apprentice, you will have an Apprenticeship Outcomes Officer (AOO) who will support you through your Apprenticeship programme.

Sleep

Autism can make getting a good night’s sleep more difficult. Research has shown that many different factors contribute to this, including irregular sleep-wake cycles (circadian rhythms), physical health issues such as gastrointestinal problems and epilepsy, or anxiety and depression (which affect sleep because the brain is constantly trying to sort through the day’s events or other worries).

All of these factors can mean that it takes longer to fall asleep, it is harder to stay asleep and the depth and quality of sleep is lower than average. Being constantly tired can, of course, make your daily activities much more difficult.

Thankfully, there are many things that can help you to get a good night’s sleep. These include some of the other things on this list, like a balanced diet, and regular exercise. It also helps to have a clear daily structure, with consistent times for going to sleep and getting up.

• This link gives advice on how to set up a good bedtime routine.
• Smiling Mind is a free mindfulness meditation resource and once you have registered, you can use all the resources. There is a module on sleep. You can find it here.
• This app gives relaxing melodies to aid sleep: Relaxing melodies app for iPhone and for Google Play.

• How can I ensure a healthy work-life balance when studying remotely?
• How can I relieve any stress and anxieties I may be feeling?
• How can I remain productive when studying remotely?
• Who is in my support network, both at home and at university?

Harriet Cannon and Nicola Martin are experienced higher education disability practitioners. In the Spring of 2020, they co-ordinated the development of this guidance alongside others who have worked for many years with autistic and disabled students in higher education.