A Neurodivergent Guide to Creating a College Schedule
Starting college can feel like standing at the edge of a vast and overwhelming sea of choices. For neurodivergent students, building a manageable and fulfilling college schedule is not just about academics; it’s about creating a structure that supports your unique needs, strengths, and well-being.
Here are some tips to craft a schedule that works for you:
1. Know Your Energy Patterns and Focus Levels
Neurodivergent students often experience fluctuating energy levels or focus abilities throughout the day.
Morning focus? Schedule tasks requiring the most cognitive effort in the morning.
Afternoon slump? Reserve this time for lighter or more creative work.
If you experience hyperfocus, plan buffer time to transition out of deep work.
Understanding your rhythms can help you avoid burnout and make the most of your productive periods.
2. Prioritize Manageable Workloads
Balancing sensory or cognitive overwhelm with academic demands is key.
Stick to 4-5 classes per semester if possible.
Consider lighter class loads during seasons that tend to be more stressful, such as winter.
Build in downtime to recharge your energy between activities.
3. Incorporate Recovery and Sensory Regulation
Back-to-back classes or a packed day can lead to sensory overload or emotional exhaustion.
Schedule breaks to eat, stretch, or stim in ways that feel good to you.
Consider using a quiet space or sensory-friendly room on campus for resets between commitments.
Allow extra time to transition between classes if you find it challenging to shift gears quickly.
4. Plan for Accessibility
Proactively address potential barriers to make your schedule more inclusive of your needs.
Ensure classrooms are accessible and routes between them are manageable.
Be mindful of overstimulating environments during peak campus hours.
Talk to your school’s disability support office about accommodations, such as extended test time, note-taking assistance, or priority registration.
5. Choose Flexible Formats When Available
If your school offers online or hybrid options, evaluate what works best for your learning style.
Online courses may provide the flexibility to work in a controlled environment.
Smaller seminar classes may feel less overwhelming than large lecture halls.
Consider asynchronous options if you need more time to process material.
6. Be Realistic About Non-Academic Commitments
Balancing work, therapy, and extracurriculars can be challenging. When planning your schedule:
Prioritize therapy or medical appointments as non-negotiable.
Choose clubs or activities that energize you rather than drain you.
Avoid overcommitting; it’s okay to say NO to new responsibilities.
7. Use the Add/Drop Period Strategically
Many colleges allow you to adjust your schedule at the start of the semester. Use this time to:
Evaluate if your schedule feels sustainable.
Drop classes that feel incompatible with your needs.
Swap in courses with a better format or professor match.
8. Lean on Support Systems
You don’t have to navigate college scheduling alone:
Academic advisors can help you select courses that align with your goals and strengths.
Mentors or upperclassmen may offer insights into managing specific professors or coursework.
Therapists can help you manage anxiety tied to academic pressures, and help you learn coping skills to handle the stress.
9. Create Buffer Zones for the Unexpected
Life happens, and for neurodivergent students, unexpected changes can feel particularly stressful. Build flexibility into your schedule by:
Leaving one day a week lighter to handle catch-up work or rest.
Adding “wiggle room” before and after deadlines to accommodate executive function challenges.
Using tools like planners, reminders, or apps to stay organized and reduce last-minute stress.
10. Honor Your Unique Needs
Your college schedule should reflect who you are, not who others expect you to be. Ask yourself:
What’s worked well for me in the past, and how can I replicate that?
What can I let go of to reduce unnecessary pressure?
How can I advocate for my needs in a way that feels empowering?
Final Thoughts
Your schedule is a foundation for your success and well-being. By tuning into your needs, pacing yourself, and building in flexibility, you can create a routine that not only supports your academic goals but also respects your neurodivergent experience. Remember, it’s okay to adjust as you go, you’re learning what works for you.
Meet the Author: Rylee Powers
If you’re looking for support around building and maintaining a healthy schedule, or wanting skills to help you handle the stress of college, Rylee Powers, LGPC can help!
She has immediate openings for new clients and offers in person sessions in Baltimore, MD or virtually in MD and DC.
Contact her at rylee@spacebetweencounselingservices.com or call 443-240-5207