Self-Care for Autistic Burnout
Below are Finch-friendly goals and tasks for autistic burnout, grounded in the best-practice themes consistently taught by Dr. Megan Anna Neff (neuro-affirming care, nervous-system support, unmasking, capacity-based living, and self-compassion).
These are written so a client can pick, scale, and repeat without pressure.
Get Finch here: https://finchcare.com/
Am I Autistic? How Autism shows up in Adulthood
How do I know when it’s Depression or Autistic burnout?
More resources: https://neurodivergentinsights.com/burnout-resources/
Dr. Megan Anna Neff also has a workbook for Autistic Burnout that could be supportive: https://neurodivergentinsights.com/autistic-burnout-workbook/
Core Principles (to keep visible in Finch)
Burnout is not a personal failure; it’s a nervous-system overload.
Recovery prioritizes safety, rest, and capacity, not productivity.
Small, compassionate steps count—even noticing limits is progress.
1. Nervous System Regulation (Daily or As-Needed)
Goal: Support safety and down-regulation
Tasks:
Take 5 slow breaths (longer exhale than inhale)
Sit or lie down with no input for 2 minutes
Use deep pressure (weighted blanket, hugging pillow)
Listen to one grounding sound (fan, white noise, nature)
Do a brief body scan: “Where am I holding tension?”
Finch Tip: Label as “Restore energy” instead of “Calm down”.
2. Radical Rest & Reduced Demand
Goal: Honor low capacity without guilt
Tasks:
Cancel or postpone one non-essential task
Rest without multitasking for 5–10 minutes
Stay in pajamas all day (if helpful)
Eat the easiest safe food available
Give yourself permission to do less today
Reframe: Rest is active healing, not avoidance.
3. Unmasking & Authenticity (Low-Risk)
Goal: Reduce cognitive and social load
Tasks:
Don’t force eye contact in one interaction
Communicate a need directly (text counts)
Allow natural stimming for 2 minutes
Use assistive tools (headphones, scripts)
Let your tone or face rest as it is
Note: Unmasking is safest when selective and choice-based.
4. Sensory Safety
Goal: Lower sensory stress
Tasks:
Adjust lighting (lamp, dimmer, screen filter)
Change clothes to a more comfortable fabric
Use noise protection for 10 minutes
Reduce one sensory input (sound, smell, touch)
Create a “sensory nest” spot
5. Self-Compassion & Internal Safety
Goal: Reduce shame and self-criticism
Tasks:
Say: “My nervous system is doing its best”
Replace one “should” with “could”
Write one validating sentence to yourself
Acknowledge one thing that was hard today
Thank your body for protecting you
Language matters: Gentle words support recovery.
6. Capacity-Based Planning (Very Small)
Goal: Align expectations with reality
Tasks:
Check capacity: Low / Medium / High
Choose one doable task for today
Break a task into the tiniest next step
Stop when energy drops—not when task ends
Review tomorrow with flexibility
7. Connection Without Overload
Goal: Maintain safe connection
Tasks:
Send a low-effort message or emoji
Spend time near someone without talking
Engage in a parasocial comfort activity (book, podcast)
Remind yourself: connection doesn’t require performance
8. Meaning & Gentle Joy
Goal: Reconnect with self, not productivity
Tasks:
Engage with a special interest for 5 minutes
Do something repetitive and soothing
Look at something aesthetically pleasing
Notice one moment of neutrality or relief
9. Burnout-Specific Reframes (Reflection Tasks)
Goal: Reduce internalized ableism
Tasks:
“What demand drained me most recently?”
“What support would help right now?”
“If this were a friend, what would I say?”
“What can wait?”
How to Use These in Finch
Set low streak expectations
Duplicate tasks across days
Rename goals using gentle language
Skip without penalty—skipping is data, not failure
