How to Use the Autistic Burnout Checklist
The following pages provide a checklist of common Autistic burnout symptoms, divided
into three main symptom clusters:
SYMPTOM SYMPTOM SYMPTOM
CLUSTER A CLUSTER B CLUSTER C
Pervasive physical, An increase in Loss of skills
emotional, and sensory sensitivities
cognitive exhaustion
You can fill out the next three pages now, then return here to tally your total score. As
you work your way through the book, it can be beneficial to redo this checklist as you make
progress in your recovery. Additionally, keep in mind that your experiences may be unique
and go beyond what’s covered in this checklist. Feel free to create your own checklist or
“litmus test” to gauge the extent of your burnout.
Note: Many of the items on this checklist will feel relatable because you’re Autistic.
To get the most accurate results, compare each item to your baseline. For example, if the
checklist says “I struggle to plan my day,” check it off only if this feels noticeably different
or more difficult than usual.
TOTAL SCORE
SYMPTOM CLUSTER A Total Score / 18
SYMPTOM CLUSTER B Total Score / 18
SYMPTOM CLUSTER C Total Score / 18
TOTAL SCORE / 54
DISCLAIMER: This is not an official assessment or screener; rather, it is a compilation of
common symptoms of burnout across various domains. Please view this as one data point and
take into account other medical conditions that may affect your responses to these questions.
This checklist draws inspiration from Dr. Alice Nicholls’s ABSC Checklist (available at https://dralicenicholls.com/wp-content/uploads
/2021/09/The-Autistic-Burnout-Symptom-Checklist-ABSC.pdf) and has been adapted to complement Dr. Dora Raymaker’s burnout
framework.
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
TRACK YOUR SYMPTOMS: Exhaustion
Pervasive Physical, Emotional,
SYMPTOM CLUSTER A: and Cognitive Exhaustion
PHYSICAL EXHAUSTION
z I feel run-down and drained of physical energy.
z I am tired all the time and feel I need to sleep more.
z I no longer have energy to engage my interests.
z When I wake up in the morning, I still feel tired.
z I feel as if I am running on empty all day long!
z I spend most of my free time in bed or on the couch.
TOTAL SCORE /6
EMOTIONAL EXHAUSTION
z I find it harder than usual to manage my emotions.
z My emotions overwhelm me more easily.
z I become more irritable and have a shorter fuse.
z I am more tearful (or more emotionally numb and disconnected).
z I find myself being harder on and less empathetic with people.
z My emotions seem all over the place (more than usual).
TOTAL SCORE /6
COGNITIVE EXHAUSTION
z Focusing on tasks feels really difficult.
z I’ve noticed a loss or deterioration of my cognitive skills.
z I feel mentally exhausted and find it challenging to think clearly.
z My thinking is slowed down and foggy.
z I am experiencing memory problems.
z I’m having more difficulty understanding directions.
TOTAL SCORE /6
Total Cluster A Score / 18
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
TRACK YOUR SYMPTOMS: Sensory Sensitivities
SYMPTOM CLUSTER B: An Increase in Sensory Sensitivities
HEIGHTENED SENSORY SENSITIVITIES
z Weather changes impact me more noticeably now.
z Previously ignorable sounds and smells now bother me.
z I find it harder to tolerate physical touch from others.
z I am more easily overwhelmed by bright lights or busy environments.
z I’m more sensitive to feelings of hunger or fullness.
z My diet has narrowed as tastes and textures bother me more.
TOTAL SCORE /6
SENSORY REGULATION DIFFICULTIES
z I am experiencing more frequent sensory meltdowns.
z I am experiencing more frequent sensory shutdowns.
z I engage in more stimming (sensory-input-seeking behavior).
z I rely more on sensory tools like fidget toys.
z The intensity of my sensory meltdowns/shutdowns has increased.
z I have more difficulty filtering out irrelevant sensory information.
TOTAL SCORE /6
ROUTINE DISRUPTIONS
z I need more time to mentally prepare for transitions in activities.
z I find it harder to start planned activities.
z Shifting from one task to another has become increasingly difficult.
z Unexpected changes in my daily schedule throw me off-balance.
z I’m sticking to my routines more strictly than usual.
z Spontaneous events feel overwhelming, even if they’re minor.
TOTAL SCORE /6
Total Cluster B Score / 18
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
TRACK YOUR SYMPTOMS: Loss of Skills
SYMPTOM CLUSTER C: Loss of Skills
EXECUTIVE FUNCTIONING (EF)
z I struggle to plan my day.
z Tasks that were once manageable now seem overwhelming.
z I have difficulty starting tasks or switching between tasks.
z I find it hard to make decisions.
z I have decreased ability to solve problems.
z I am having increased difficulty with organization.
TOTAL SCORE /6
COMMUNICATION SKILLS
z I find it hard to find the right words.
z I have more difficulty processing what people are saying.
z I have a diminished capacity for small talk.
z I seem to have less capacity to socialize.
z Talking to people feels like too much effort.
z It takes me longer to respond to people.
TOTAL SCORE /6
LIFE SKILLS
z I find it challenging to manage daily routines.
z I struggle with personal hygiene (e.g., showering, brushing teeth).
z I have difficulty managing my medication and healthcare routines.
z I have difficulty with cooking, preparing, or eating meals.
z I find it hard to maintain my living space.
z I have difficulty with transportation or navigating public spaces.
TOTAL SCORE /6
Total Cluster C Score / 18
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
At-a-Glance Ways to Turn Down Your Faucet
SEEK WITHDRAW DROP
SOCIAL STRATEGICALLY UNNECESSARY
SUPPORT WHEN NECESSARY DEMANDS
OUTSOURCE PRACTICE GOOD REDUCE YOUR
MINDFULLY BOUNDARIES SENSORY LOAD
FIND FORMAL SIMPLIFY YOUR UNMASK WHEN
SUPPORTS ROUTINE POSSIBLE
AT E
CRE UR
Y O !
OWN
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
At-a-Glance Ways to Expand Your Bucket
MANAGE YOUR FOCUS ON BELONGING ADJUST YOUR
ENERGY AND SUPPORT LIFESTYLE
PRIORITIZE AND PRACTICE LEAN INTO YOUR
IMPROVE YOUR SLEEP SELF-ADVOCACY AUTISTIC STRENGTHS
LOOK REGULATE CONSIDER
FOR YOUR NERVOUS PSYCHOLOGICAL AND
SELF-INSIGHT SYSTEM MINDSET WORK
AT E
CRE UR
YO !
OWN
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
Identify Your Sensory Likes
Check any items that resonate with you, and add your
own ideas in the blank spaces provided.
LIGHTING SMELL SOUND
z Natural lighting z Mild or subtle scents z Quiet
z Dim lighting z Fresh or clean smells z White noise
z Bright lighting z Citrusy or fruity scents z Brown noise
z Artificial light z Food-related scents z Binaural beats
z Colorful lighting (LED) z Herbal or earthy scents z Loud and lively
z Moderate lighting z Aromatherapy z Music/background noise
scents (e.g., lavender,
z Yellow hues (warm
eucalyptus)
z Television on in
lighting) background
z White hues (cool z Natural scents
z Stim song (song on
spectrum) (e.g., flowers, trees) repeat)
OTHER: z Specific scents that OTHER:
bring joyful memories z
z OTHER:
z z
z
z z
z
VISUAL z TASTE/TEXTURE
z Visually sparse and TACTILE z Chewing gum
organized z Crunchy snacks
z Neutral colors z Light touch
z Chewing ice
z Vibrant colors z Deep pressure touch
z Spicy food
z Patterns and bright z No touch
z Drinking a warm
decor z Twirling hair beverage
z Solid colors z Fidget toys
z Hard candy
z Minimalism z Soft textures
z Drinking a carbonated
z Everything spread out/ z Petting a dog or cat drink
visible z Warm bath or shower OTHER:
OTHER: OTHER: z
z z
z
z z z
z z
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
CLOTHING MOVEMENT TEMPERATURE
z Constrictive or z Gentle rocking or z Cool
compression clothing swaying
(tight)
z Warm
z Swinging
z Breeze/airflow
z Loose-fitting clothing z Jumping or bouncing
z Neutral temperature
z Cotton fabric z Stimming OTHER:
z Tagless clothing z Spinning or twirling z
z Seamless garments z Pacing or walking z
z Breathable materials z Repetitive movements
z Soft and gentle textures (e.g., hand flapping,
tapping)
z
z Stretchy, flexible clothing
z Moisture-wicking fabrics z Weighted or deep- PROPRIOCEPTION
pressure activities
z Nonirritating fabrics
z Proprioceptive activities
z Lifting weights
(e.g., organic cotton,
(e.g., pushing against z Pressure
modal)
objects, lifting weights) z Weight
z Adjustable closures OTHER:
z No pressure (avoidance)
(e.g., Velcro, snaps)
z z Pillow/weighted blanket
z Weighted vest
z
z Nonrestrictive
z Weight on lap
OTHER:
waistbands
(e.g., elastic-free) z z
z Layering options for z z
temperature regulation
ENVIRONMENT
z Odor-resistant or z
hypoallergenic materials z Outdoors
PEOPLE
z Beanies or hats that z Indoors
provide pressure z Open space z Lots of people
OTHER:
z Nooks and crannies z Only a few people
z z Urban environments z A small group of people
z z Rural settings z No people
OTHER:
z People you don’t know
z z OTHER:
z z z
z
z z
z z z
z
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
Uncover Your Sensory Triggers
Check any items that resonate with you, and add your
own ideas in the blank spaces provided.
LIGHTING SMELL SOUND
z Bright or harsh lighting z Strong odors z Loud noises
z Flickering or flashing z Chemical smells z Sudden bursts of sound
lights z Perfumes or colognes z Background noise or
z Fluorescent lighting z Cooking smells chatter
z Intense or direct sunlight z Certain foods z Echoes or reverberations
z Rapid changes in lighting z Smoke or pollution z Busy environments
z Dim or low lighting z Cleaning products z People chewing
z Glare or reflections z Floral or fragrant scents z Certain types of music or
OTHER: specific instruments
z Colored or neon lights
z z High-pitched or piercing
z Strobe lights
z sounds
z Rapidly moving or z Repetitive or constant
flashing visuals noise (e.g., pen clicking)
OTHER:
z OTHER:
z z z
z TACTILE
TASTE/TEXTURE
VISUAL z Rough or abrasive
z Overpowering flavors
textures
z Busy visual environments
z Itchy or scratchy z Spicy or hot foods
z Cluttered environments materials z Bitter tastes
z Specific colors or z Light or gentle touch z Sour tastes
contrasts z Heavy or deep pressure z Sweet tastes
z Overwhelming patterns z Wet or sticky sensations z Food touching
or designs sensitivities
z Moisture
z Certain types of visual z Sensitivity to z Food temperature issues
media (e.g., fast-paced
movies or video games)
temperature (e.g., hot or z Unfamiliar or new foods
cold objects)
z Textural experiences
z Strained or intense eye OTHER:
(e.g., mushy)
contact z z Sensitivities or allergies
OTHER: z to certain ingredients
z OTHER:
z z z
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
CLOTHING ENVIRONMENT PEOPLE
z Rough or scratchy fabrics z Crowded or busy spaces z Loud or intrusive voices
z Tags or labels on clothing z Confined environments z Prolonged eye contact
z Tight or constrictive z Overly cluttered z Personal space invasion
clothing or disorganized
environments
z Social demands and
z Loose or baggy clothing small talk
z Clothing that is too tight z Lack of personal space or
z Physical touch or
around specific body privacy proximity to others
parts z Unfamiliar environments
z Unpredictable or
z Uncomfortable or z High-traffic areas with unexpected movements
restrictive footwear limited escape routes from others
z Specific textures, z Unpredictable or rapidly z Overstimulating social
patterns, or colors that changing environments interactions or group
bother you OTHER: settings
z Sensitivity to certain z z Specific facial
types of fabric (e.g., wool, z expressions or gestures
lace) OTHER:
z
OTHER:
z z
z z
z z
z z
z z
z TEMPERATURE z
z z
z Extreme heat
z Extreme cold z
MOVEMENT z Stuffy or stagnant air z
z Drafts or breezes z
z Erratic movements
z
z Intense or excessive z Humidity or dryness
physical activity z Overheating or being too
bundled up
z Certain types of
transport (elevators, z Intense temperature
escalators, etc.) variations
OTHER: OTHER:
z z
z
z
z z
z
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
MAP OUT YOUR NERVOUS SYSTEM, STEP ONE
Track Your State
Now it’s your turn. Try to fill in each section, but feel free to
just skip any that you don’t have a solid answer to.
HYPERAROUSAL
FEELINGS:
THOUGHTS:
BEHAVIORS:
PHYSICAL
SENSATIONS:
VIEW OF THE
WORLD:
WINDOW OF TOLERANCE
FEELINGS:
THOUGHTS:
BEHAVIORS:
PHYSICAL
SENSATIONS:
VIEW OF THE
WORLD:
HYPOAROUSAL
FEELINGS:
THOUGHTS:
BEHAVIORS:
PHYSICAL
SENSATIONS:
VIEW OF THE
WORLD:
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
MAP OUT YOUR NERVOUS SYSTEM, STEP TWO
Know Your Triggers and Glimmers
Here’s space for you to write your own answers in the spaces provided.
HYPERAROUSAL TRIGGERS
PHYSICAL:
EMOTIONAL:
RELATIONAL:
WINDOW OF TOLERANCE GLIMMERS
PHYSICAL:
EMOTIONAL:
RELATIONAL:
HYPOAROUSAL TRIGGERS
PHYSICAL:
EMOTIONAL:
RELATIONAL:
The nervous system term “glimmers” was coined by Deb Dana.
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
Take an Inventory of Your Energy Rhythms
Spend a few moments to reflect on your energy patterns
during different parts of the day and across seasons.
Daily Energy Patterns Seasonal Energy Patterns
MORNING: How do you generally feel HIGH-ENERGY SEASONS: Do you
in the morning? Are you mentally notice certain months in which you
sharp and physically energized, or do feel more creative or productive? What
you feel sluggish? What types of tasks types of projects do you typically take
(if any) do you find easiest to complete on during these times?
in the morning?
AFTERNOON: How does your energy
shift after midday? Do you notice a dip
in focus, or do you hit your productivity
stride? What types of tasks are easiest LOW-ENERGY SEASONS: Are there
for you during this time? seasons in which your energy tends to
drop or when you feel less motivated?
How do you manage tasks during these
periods?
EVENING: How do you feel as the day
winds down? What tasks do you prefer
to leave for the evening, if any?
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
What Are Your Worries?
This template can help you organize and release your worries during your worry
period. During other times (especially at night), if a worry pops into your head,
gently acknowledge it and remind yourself that you’ll address it during your
designated worry period. This process helps create a mental container for your
worries—you reassure your mind that these concerns will be handled at the
appropriate time. You then free yourself to redirect your attention and release
that worry—and hopefully sleep better.
IN MY CONTROL OUT OF MY CONTROL NOT SURE
Make a Plan for Your Worries
One action I can take to address a One practice that helps me release a
worry on my list that is in my control: worry that is out of my control:
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
Masking Double Pros and Cons Table
The situation I’m considering is
.
List the pros and cons of masking, and then create a
separate list of pros and cons for not masking.
MASKING
PROS CO N S
NOT MASKING
PROS CO N S
VALUES INTERNAL BARRIERS
When considering whether to mask or not, When considering whether to mask or not,
reflect on the values that come up, such as: reflect on the internal barriers that bubble up:
PLAN
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
Accommodation Double Pros and Cons Table
The situation I’m considering is
.
List the pros and cons of seeking the accommodation, and then create a
separate list of pros and cons for not seeking the accommodation.
ACCOMMODATION
PROS CO N S
NO ACCOMMODATION
PROS CO N S
VALUES INTERNAL BARRIERS
Consider values embedded in this decision, with Reflect on any hesitations or doubts that might
particular attention to value clashes: be affecting your decision:
PLAN
From The Autistic Burnout Workbook, copyright © 2025 by Megan Anna Neff, published by Simon & Schuster, LLC. All rights reserved.
