The For You series
NeurodivergenceYour autism toolkit
A few simple pages to map your senses, protect your energy, say what you need, and get ready for a doctor. The companion you fill in yourself.
My sensory plan
Sensory differences are a common, core part of being autistic, not a small extra. When you know what soothes you and what is too much, you can set up a day that costs you less. Fill one sense at a time.
| Sense | What soothes me | What is too much | My plan |
|---|---|---|---|
| Sound | |||
| Light | |||
| Touch, clothes | |||
| Smell, taste | |||
| Crowds, movement |
Start with the one sense that troubles you most. Name a single small change you can make this week: a pair of earplugs, a dimmer bulb, a softer shirt, a quieter route home.
My energy tracker
Running on a full mask with too many demands can build into burnout, a deep drop in energy, skills, and patience, and it is not the same as low mood. Track what drains you and what refills you, and you can catch the slide early.
| Day | Energy, 1 to 5 | What drained me today | What refilled me | Mask level |
|---|---|---|---|---|
| Mon | ||||
| Tue | ||||
| Wed | ||||
| Thu | ||||
| Fri | ||||
| Sat | ||||
| Sun |
Fill one row at the end of each day. After a week, circle your two biggest drains and plan one way to soften each. A half-filled tracker still tells you more than memory does.
My communication card
Autistic and non-autistic people can miss each other's meaning in both directions, a two-way mismatch, not a fault in you. Saying clearly how you communicate best helps people meet you halfway.
| About how I communicate | My answer |
|---|---|
| How I communicate best | |
| What helps me understand | |
| What makes it harder | |
| How I show I need a break | |
| What to know about eye contact, tone, or being direct |
Fill this once while you are calm. Then you can show it to a doctor, a manager, or someone close, instead of having to explain it in a hard moment.
Doctor-prep
Autistic adults often meet barriers in healthcare, from the sensory load of a clinic to not being understood. A few minutes of getting ready, and asking for a small adjustment or two, makes a visit go further.
Adjustments I might ask for (tick any that would help):
- The first or last appointment of the day, when it is quieter
- A quiet place to wait, or to wait outside until I am called
- Things explained in writing, or a short written summary at the end
- A little extra time, and one thing at a time
- Bringing a support person with me
What to bring
Bring what you have. A half-filled toolkit still shows your pattern.
- My sensory plan
- My energy tracker
- My communication card
- My questions, and the adjustments I want to ask for
Where this comes from
Further reading
A tool to fill in, not a test. There are no grades here. Bring it to a doctor who knows your history.