Energy at work
As an autistic person, work often costs more energy than others realize. Learn to manage your energy better and recognize when it's running out.
Biggest energy drains
Social interaction and small talkhigh
Unexpected changes in schedulehigh
Sensory overload (noise, light, crowds)high
Masking and acting 'normal'high
Meetings without agendasmedium
Multitasking or frequent interruptionsmedium
Unclear expectationsmedium
Long workdays without breaksmedium
Strategies
1
Plan your energy
- Start the day with your hardest task (when you have the most energy)
- Schedule social moments deliberately, not all day long
- Block focus time in your calendar
- Plan recovery time after intensive meetings
2
Save energy
- Use headphones to reduce stimuli
- Work from home on the most stimulating days
- Use template responses for frequently asked questions
- Turn off notifications during focus time
3
Recover in between
- Take short breaks before you need them
- Find a quiet place to recharge
- Do something sensorily calming (walk, drink water)
- Give yourself permission to 'switch off' for a moment
4
Recognize your limits
- Watch for early signs: more mistakes, irritation, fatigue
- Keep a simple energy score (1-5 per part of the day)
- Know when you're depleted and actually stop
- Take your weekend rest seriously
Pro tip: the energy score
Rate your energy level three times a day on a scale of 1-5 (morning, afternoon, evening). After a week you'll see patterns: which days cost the most? Which activities drain you fastest? With that knowledge you can structure your week better.
Related
Meetings are often the biggest energy drain. Read how to get through them better.
Surviving meetings