rESOURCEs for virtual study and work
1. TIPS ON STUDYING OR WORKING FROM HOME
INTRODUCTION
In a pandemic world, we have additional needs and expectations to be able to work remotely. For many autistic young adults, who have been adjusting to new work or study environments, this change has been a big disruption. This document curates some useful resources for those working or studying from home – to assist you in remaining calmer and being more productive. These tips may also prove helpful for those supporting autistic young adults.
GENERAL TIPS
Many of the methods you use at work or in study to stay on task are applicable in the home. Avoiding distractions and staying on task are key challenges for anyone working or studying at home – but perhaps more so for autistics. Materials can be found on-line through a quick search - but here are some you may find really effective. Some key highlights include:
Set formal work hours and regular routine
Plan your work
Show your availability
Reward yourself for your work efforts
Take regular breaks
Stay off social media
MINDFULNESS IN YOUR WORKDAY
It is hard to avoid all distractions; but as conscious, mindful humans we have the ability to control our own minds to achieve what we want to. Below are two key phrases that may resonate for you – from advocates and specialists in the field of mindfulness:
“Choose your distractions mindfully”
Rasmus Hougaard, Author, Founder and Managing Director of Potential Project
You don’t have to make every minute of your workday 100% productive, but you could aim to make every minute of your work time productive. We all need down-time, so be kind to yourself, and consciously plan and decide on the times and things which you will allow to distract you: a hug with a dog, preparing a cup of tea, a couple of minutes of meditation, even just closing your eyes for ten seconds while you take three deep breaths.
“Don’t guard your time and squander your attention.”
Sam Harris, Author, philosopher, neuroscientist, meditation and mindfulness teacher.
We all get distracted, but you can train yourself to be aware of when your mind is wandering off. And through practice you can get better at stopping it earlier. Sam’s Waking up app is a great way to try out mindfulness meditation, which can help train us to be more aware of and in control of our minds and our emotions.
For some autistics, mindfulness may be less effective than for neurotypicals. We therefore encourage you to look at strategies that have worked for you in the past and try those.
WORK HYGIENE
Some specific suggestions for those on the autism spectrum (though again they can apply to many people) are below:
Try to create a regular place for work at home which is free from distractions
Create a regular work schedule, just like you would at work.
Plan and schedule your day and your activities into your calendar, with reminders to start tasks.
Schedule time for breaks, which could include mediation, walks, or some other sort of exercise.
Make contact with your work colleagues or supervisors via remote means (Skype, Teams, Zoom (refer guide here) and Life Sherpa)
Make sure people know you are online
Get involved in online “morning teas” and other social events
Get involved in seminars offered by your support staff or organisation
These can help you to stay in touch with others, and to continue your training and personal development – including your understanding of yourself, your preferred learning methods and your own brand of autism – which shares qualities with many other’s but is unique to you.
WORKLOAD MANAGEMENT
If you run out of work to do, Don’t Panic. People understand that working remotely can cause ebbs and flows in workload management.
Plan your work out and tell your manager or supervisor ahead of time (where you can) if you think you will run out of work.
If you run out of work, find yourself some training to do online. It’s best to plan this out in advance as part of your development plan, then you can go to it any time you run out of work.
If you are struggling to choose something, ask your supervisor or a colleague or supporter for suggestions.
DISTRACTIONS
Some distractions and suggestions for resolution may include:
Using the same device you game on or socialise on
Shut down the apps you don’t need during your workday to avoid unnecessary pop-ups and notifications
Being in a place with others’ movements attract your eyes
Try to find yourself a space where you don’t see these movements or put up screens to minimize impact on your visual field
Worries about data usage
If you have significant data limitations or costs, talk with your supervisor or supporter about this. There may be some other options for you.
Noise around the house
Try noise cancelling headphones or music to mask other noises
Try planning with your house mates when certain activities will occur, so as to reduce noise in core work or class times, for everyone’s benefit.
Looking after family members.
If this is part of what you have to do, try to schedule these things so you can get chunks of work / study done in between.
Conflicts in instructions
If you’ve been told to do something, but you need to be in the work office to do it…
Contact your supervisor and discuss the matter
Do not go to work unless your supervisor authorises you to
Worries about COVID19 or anything else – concern and anxiety are normal for everyone in these times
Discuss your worry or anxiety strategies with your support people and care team
Exercise the strategies
SIX TIPS FOR WORKING OR STUDYING REMOTELY – click the button to view a simple set of tips.
2. Remote employee training
Remote employee training is a hot topic right now and that is mainly because it has been thrust into the spotlight in response to the COVID-19 crisis. This article will show how to launch remote training and will share best practices on how to do so quickly and effectively.
3. SURVEYS AND STUDIES
COVID19 has forced the world to change the way we live, particularly balancing working remotely and home life. These changes to our lives have impacted us all in different ways. It is important to consider how the pandemic has impacted the neurodiverse community and what we can learn from this.
The document below summarises a number of surveys, articles and personal anecdotes from the Neurodiverse community discussing how COVID19 has changed daily life. This curation of resources discusses three themes related to Neurodiversity and COVID19: Mental Health, Workplace and Education.
SURVEY BY THE ALLIANCE
A survey of undergraduate autistic students has been conducted regarding a variety of COVID-19 pandemic-related factors - refer infographic of the results below - including examples to help support students.
AUTISM SPECTRUM AUSTRALIA (ASPECT) SURVEY
A growing international collaboration of more than 60 researchers is taking part in a project to investigate how autistic people, people with special needs and their families across the world have been coping with the pandemic. From April to July 2020, an online survey gathered information from more than 6000 families globally about:
What stresses they faced during the pandemic
What strategies they used to cope during the crisis.
COVID-19 SURVEY
A survey conducted in April by Autism Speaks – the first autism-specific survey to include a broad minority population - found that families of autistic children and adults were significantly impacted by the coronavirus pandemic across several areas of life, including more food and housing insecurity.
BEHAVIORAL IMPLICATIONS OF COVID-19
Investigation of how individuals with ASD responded to COVID-19 in terms of comprehension and adherence to implemented measures; changes in their behavioral problems; and how their caregivers' anxiety levels relate with these behavioral changes.
4. OTHER RESOURCES FOR AUTISTIC YOUNG ADULTS AND THEIR SUPPORTERS
SECTION 6. NEURODIVERSE EMPLOYMENT
H. STRATEGIES FOR MANAGING REMOTE AUTISTIC EMPLOYEES.
An extremely useful, topical webinar by Integrate Advisors - Tracy Powell-Rudy, VP Corporate Engagement, and Marcia Scheiner, President. Also a downloadable tip sheet resource. Tips for managing autistic employees
AUTISTIC STUDENT AND ADULT RESOURCES
SECTION 9. ANXIETY
A. NEURODIVERSE SELF-CARE: MANAGING ANXIETY THROUGH CONNECTION
Strategies to enact self-care through 'connection' - written by neurodiverse individuals for neurodiverse individuals
https://www.neurodiversityhub.org/s/Managing_Anxiety_Through_Connection_02b_Final.pdf
B. NEURODIVERSITY WELLNESS: LINKS TO SOME GREAT COVID-19 RESOURCES
Links to some resources on the Stanford ND project website - including a webinar from Dr Janie Hong: “Life Interrupted - Managing Stress and Anxiety during a Global Pandemic”.
https://med.stanford.edu/neurodiversity/wellness.html
We understand this is a trying time for everyone, so we have compiled some great resources, activities and thought-provoking text to help you navigate this crisis with greater ease. The “Lockdown survival pack” will suit both adults (18+) and parents with children aged 12-17. There is plenty of relevant activities and interesting texts in this mini course.
AUTISTICA / UNIVERSITY COLLEGE LONDON
Coronavirus and autism: https://www.autistica.org.uk/what-is-autism/coronavirus
The Black Dog Institute is dedicated to understanding, preventing and treating mental illness. The institute has recently launched a new ‘Steeling the Mind’ webinar series.
https://blackdoginstitute.org.au/education-training/community-and-schools/covid-19-webinars
Beyond Blue also has many valuable resources – including some specifically about working during the COVID19 epidemic.
https://coronavirus.beyondblue.org.au/