Navigating university as a neurodivergent student

It’s 2015. I’m in a toilet cubicle in a university building, overwhelmed to the point of tears. My thoughts are racing. I can’t quite put my finger on which emotions I’m feeling.

After 10 minutes, I start to calm down. I take several minutes to compose myself. I look in the mirror and wipe away my tears. I take a deep breath and make my way back to the seminar room, doing my best to act as if nothing happened.

Unfortunately, this experience in January 2015 wasn’t a one-off. I experienced dozens of what I now recognise as ‘meltdowns’ during my time at university. I didn’t realise they were meltdowns until I discovered I was neurodivergent eight years later.

I’d suspected I was neurodivergent since age 18. However, the GPs I visited regularly never acknowledged or explored that possibility. Even without an official diagnosis, I found ways to navigate university in a way that worked for me. By being kind to myself and advocating for my needs, I slowly learned how to enjoy university as a neurodivergent student.

There’s nothing quite like university life. Exploring new places, meeting new people, studying a subject you enjoy and building skills that future employers value – there’s so much to love about it. However, going to uni also has its difficulties, like homesickness, social and academic pressure and financial stress.

Neurodivergent students face additional challenges. Trouble getting organised, being extra sensitive to light and sound and finding it hard to talk to new people can make the transition even harder.

It’s important to remember that everyone’s experiences are unique. My journey won’t look exactly like yours, and that’s okay.

The advice I’m sharing here might not be perfect for everyone. I hope that by opening up about what helped me, I can give you ideas and, more importantly, remind you that you’re not alone.

If you’re an ADHDer, you probably know all too well how much of a struggle time management can be. Unfortunately, getting organised isn’t as simple as getting a planner (but wouldn’t that be nice?).

During my time at uni, I learned a few strategies that might also help you get focused and organised. Here are my study tips based on my experience of studying with ADHD at university:

Break tasks down into 25-minute chunks with 5-minute breaks in between and repeat as needed. The technique helps structure tasks into manageable blocks and prevents hyperfocus, forcing you to reassess your priorities.

Use timers and focus apps to get into a work mindset. For example, I used to try setting a timer for an hour and seeing how much I could do before the timer ran out – it really helped me get into the zone. Focus apps like Forest were a fun way to gamify my work and stay motivated.

They may look intimidating at first, but project management tools are a great way to manage your workload. For example, Trello and Asana helped me manage everything during uni. Setting deadlines, creating task cards and colour-coding them made goals feel much more achievable.

I found removing distractions extremely helpful. While I had the option to work in my room, the temptation to go and chat with my housemates was strong. However, I could focus much longer when I went to the library.

When deadlines were fast approaching, I’d go a step further and work in the silent study rooms. No distractions, and no sound (apart from keyboard tapping and the odd cough or sneeze). Just focus.

If silent study isn't your thing, there are other strategies you can try. First, I recommend putting your phone out of sight. Make sure to put it on ‘do not disturb’ mode to silence notifications – you’ll be surprised at just how long it takes to refocus after receiving a notification.One study found interruptions can lead to over 23 minutes of lost focus before people fully regain their focus.

In my experience, noise-cancelling headphones are a must. Nothing is quite as distracting as unwanted background noise when trying to get in the zone. Listening to instrumental music through my noise-cancelling headphones calmed me down and helped me focus.

Self-regulating behaviour, or ‘stimming,’ looks different for everyone who does it. For as long as I can remember, I've engaged in some form of stimming.

As a child, I'd wave my hands. As a teenager, I'd bite my nails, touch my face and constantly tap my feet. As an adult, I constantly play with my hair. After my diagnosis and years of shame, I finally embraced my stims. I let myself stim without shame because it helps to calm me down.

If you find comfort in stimming, you may feel nervous about doing it around your new housemates or classmates. My advice is to remember that stimming is a helpful way for you to regulate your emotions. It’s nothing to be ashamed of – just do what works best for you.

You might have heard the term ‘masking’ before. For those who might not know, masking is the act of consciously or unconsciously suppressing or hiding neurodivergent traits. Some neurodivergent people mask to feel more accepted in society.

During my first year of uni, I decided I wanted to unmask in some areas of my life. It began by accepting that I didn’t have to force myself to participate in things I didn’t enjoy. For example, spending time in overstimulating nightclubs was too much to handle, so I stopped going altogether.

More than anything, unmasking is about finding your authentic self. If you do decide to unmask, do it at your own pace when you feel safe and comfortable. It’s a personal journey – only you can decide how and when to do it.

During university, you’re going to spend a pretty long time looking at screens. It’s important to step away every now and again to take screen-free breaks. I think most of us are guilty of taking a break from work to scroll through our Instagram feeds.

When assignments pile up and exam season rolls around, it’s easy to say no to activities that improve your mental wellbeing. But going for a quick walk around the block does wonders for your physical and mental health. For me, stepping outside for even just ten minutes made me feel refreshed and ready to hit the books again.

Before I continue, I want to let you know that it’s entirely up to you whether you tell anyone you’re neurodivergent. If you’re comfortable discussing the challenges you’re facing, I recommend contacting your university’s disability support service. They’ll make sure you have the support and tools you need to make uni work for you.

Many universities offer a wide range of support options for neurodivergent students, including but not limited to:

• Deadline and attendance support and adjustments
• Exam accommodations
• Learning support plans
• Assistive technology and software
• Lecture recordings
• Rest breaks
• Access to counselling and mental health support services

While not all universities offer the same support options, most are working towards making things more accessible for neurodivergent students.

Making friends and socialising at university can be tough. Neurodivergent students often find this aspect of uni difficult to navigate. My advice would be to consider joining a society – they’re a great way to meet new people and enjoy your hobbies at the same time!

I found it much easier to connect with people who shared my interests. For me, this was early modern history. Joining the History Society allowed me to meet like-minded people and connect over our shared special interests.

But don’t feel like you have to commit right away. Many societies organise taster events to give you the chance to see whether it's for you. If you do decide to join, remember that you don’t have to attend every meet-up, just the ones that feel comfortable for you.

Above all else, be kind to yourself. Leaving home to go to university is a big step, and it’s okay to feel overwhelmed by all of the changes. Please know you’re not alone in feeling this way. With self-compassion and the right support, you’ll find your way and make the most of this exciting new chapter.

If you need support, please know you are not alone and help is available. The following organisations offer support and resources to help neurodivergent students:

The National Autistic Society
The ADHD Foundation
The British Dyslexia Association
Dyspraxia UK
Tourettes Action
OCD UK