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Discover a neurodivergent-friendly study workflow and practical strategies from the University of Adelaide’s Neurodivergent Study Skills Workshops to enhance focus, reduce overwhelm, and build a supportive study routine

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A colleague sent through this video of a presentation given by Tiana Blazevic from the University of Adelaide.

What is it about?

The Neurodiversity Project at the University of Adelaide recently introduced Neurodivergent Study Skills Workshops to support students who often feel isolated at university. Led by neurodivergent facilitator Tiana Blazevic, the workshops take a neuro-affirming approach, encouraging students to reflect on their unique experiences as learners and explore practical study strategies. To support comfort and accessibility, students can participate in ways that reduce social anxiety. Since launching in Semester 2 of 2024, students have shared that the workshops help them feel a sense of community, reduce isolation, and build valuable study skills.

I’m going to learn more about the workshops separately and I know one of our team is looking at how to build some of the ideas into the ADHD support group that operates here at Flinders. My prediction is that the value of these workshops comes as much from the neuro-affirming social setting as it does from any specific study skills described.

But what I wanted to do for this post was extract some of the key study skills discussed in the seminar and translate them into a neurodivergent-friendly study day workflow. Basically, how could you set up your study days in a way that incorporates many of the skills discussed?

Now I won’t lie. I had lots of help from AI here, but the end result I think is a neat starting point for thinking about a typical study day and how you might organise it to get the best out of yourself.

Now whilst this workflow has been designed on the basis of the presentation and therefore is neurodivergent centric, I honestly think it would provide value for anyone trying to build better study workflows.

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Neurodivergent-Friendly Study Day Workflow

1. Pre-Study Routine: Prepare and Set the Stage

• Self-Reflection and Planning (5-10 minutes) 📝
  • Jot down a few goals for the day. Focus on the big picture and any specific academic goals, but keep it light and flexible.
  • Identify your peak productivity times if possible, so you can tackle challenging tasks during those windows.
• Set Up Your Workspace (5-10 minutes) 🧘
  • Create a sensory-friendly environment: adjust lighting, have noise-canceling headphones ready if needed, and gather fidget tools or anything that keeps you comfortable and grounded.
  • Assemble your tools: Open any apps or materials (e.g., notebooks, Goblin Tools for task management, timers, etc.) that you plan to use during your study blocks. This reduces the need for setup once you’re ready to start.

2. Study Blocks: Focus, Flexibility, and Flow

This section involves the actual study periods, but it’s all about flexibility and self-care:

• Use Timed Study Intervals (e.g., Pomodoro or customized periods) ⏳
  • Set a timer for a study period that feels manageable—this could be the traditional 25 minutes or shorter/longer, depending on how you feel.
  • Switch tasks if you feel stuck: If you experience neurodivergent paralysis (see below), switch to a different task for a while or use micro-steps to ease back into the challenging one.
• Incorporate Breaks to Reset (5-10 minutes) 🌿
  • Between study blocks, take breaks that refresh your mind and body. Consider movement breaks, stretching, or a quick sensory reset if needed (adjust lighting, take a sip of water, or change location). Look out for unhelpful study break methods. For example, I am currently attempting to transition my study break activity from YouTube binge to mindfulness exercise.
  • Use this time to check in with yourself: how is the environment? Are you using the tools that are helping, or do you need something else?
• Track Progress in Small Ways ✅
  • Use a simple checklist, a progress indicator, or a self-reflection journal to jot down what you’ve completed. This can help make your progress visible and keep motivation high. I like to put tasks into Outlook and then change their colour to indicate they’ve been done.

3. Wind-Down Routine: Reflect, Plan, and Transition

• Final Review and Self-Reflection (5-10 minutes) 💭
  • Reflect on what worked well and any challenges you faced. This can be as simple as writing down which tools were helpful, what strategies felt effective, or anything you want to adjust next time.
  • If there were strategies that didn’t work as expected, make a quick note. This isn’t a “failure”—it’s valuable info to refine your approach.
• Prepare for Tomorrow (5 minutes) 📅
  • Jot down a couple of broad goals or ideas for tomorrow. Think about what times might be best for specific tasks and any adjustments to your workspace or tools that could help.
• Transition into Potato Time 🥔
  • Potato Time is the transition from study mode to relaxation mode. During this time, fully disconnect from academic tasks. Enjoy an activity that helps you unwind, like watching a show, going for a walk, or spending time with friends.
  • Celebrate Small Wins: Give yourself credit for the work you did today, no matter how much. Recognizing small achievements helps reinforce the habit and reduces any self-judgment.

 

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Understanding Neurodivergent Paralysis: A New Perspective on Procrastination

A concept that was discussed in the video that I had not encountered before was ‘neurodivergent paralysis’.

If I understand it correctly, it is an attempt to better describe what is actually happening when some neurodivergent individuals appear to be procrastinating. Instead of viewing the delaying of tasks as avoidance or lack of motivation, it highlights that for some neurodivergent students – especially those with ADHD – the delaying is the result of being overwhelmed by the mental demands of certain tasks, leading to a form of “paralysis.”

The person isn’t putting the task off till later because they are distracted, entranced by a better short-term option, or trying to feel better. They are mentally stuck, trying to sort the demands of the task in their heads.

This does appear to be a very useful distinction, because it suggests that instead of focusing on emotional regulation strategies (which we teach in Studyology), it might be more appropriate (in paralysis situations) to focus on demand management strategies, like breaking tasks into smaller steps.

With that in mind, here is a basic protocol for managing this type of paralysis.

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Protocol for Managing Neurodivergent Paralysis

1. Acknowledge and Normalize the Feeling 🤔
   • Recognize that this sense of paralysis isn’t laziness; it’s a natural reaction to feeling overwhelmed. Remind yourself that this is common in neurodivergent individuals and can be managed with the right strategies.
2. Break Down the Task into Micro-Steps 🔹
   • Take a minute to identify the smallest possible action you can take toward the task. For example:
     • If the task is “Write essay,” the micro-step might be “Open my document” or “Write one sentence.”
   • Write down each micro-step, no matter how simple, and tackle them one by one.
3. Use a Timer for Short Bursts ⏱️
   • Set a timer for a 5-minute task sprint. Tell yourself that you only need to work on the task for these 5 minutes.
   • At the end of the 5 minutes, assess if you feel ready to continue. If so, set another 5-minute timer; if not, take a short break.
4. Switch to a “Low-Cognitive Load” Task 🔄
   • If you’re still feeling stuck, pick a task that requires less mental effort but still contributes to your goals, like organizing notes, highlighting readings, or reviewing material.
5. Incorporate Self-Compassion 💙
   • Take a few moments to acknowledge any progress, even if it seems small. Remind yourself that any step forward is valuable, and it’s okay to take breaks when needed.
6. Adjust Environment and Sensory Inputs 🛠️
   • Make small environmental changes to reset your mind:
     • Adjust lighting, change seating, or add sensory tools (like fidget toys or music) that help you feel grounded.
   • Sometimes, a change of scene can help reset your focus, so consider moving to a different space if possible.
7. Reflect on What Works 📝
   • When you overcome the paralysis, note what strategies helped you move forward. This self-reflection can be invaluable for recognizing patterns and adjusting your approach next time.

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Again, I think this is a pretty nice protocol, whether you are neurodivergent or not.

So here we have two study protocols arising from the Neurodivergent Study Skills Workshops being run at University of Adelaide.

Let me know whether these are useful or not and perhaps we can do more of these kinds of protocols, based on other lectures, papers or programs.