How I got my energy back after years of autistic fatigue

Key wellness strategies / self-care & productivity tips

1) Cut down on social events (strategically)

• Reduce how many events you attend (not because you dislike people, but because socializing drains energy).
• Gradually add social time, but avoid rigid “every weekend” patterns.
• Pair social reductions with other changes on this list.
• Use an energy tracker to see how much time around others affects you.

2) Readjust expectations (unlearn unrealistic rules)

• Question the “rules” you were taught—or that you internalized—about how you should function.
• For autistic/ADHD adults, replace old expectations with ones that are realistic and sustainable.

3) Take control over your schedule

• Write out your schedule to spot hidden energy drains.
• Pay attention to transition costs (traveling, running around, moving between activities).
• Batch errands (e.g., a “town day” every 3–4 days) or order online to reduce constant switching.

4) Say no more often (set boundaries)

• Saying no is boundary-setting and reduces people-pleasing.
• Use the mindset: “Please people more when your brain is pleased first.”
• Communicate your limits honestly (e.g., tell a partner you don’t have the energy).

5) Communicate needs clearly (use scripts + concise messages)

• Prepare clear, fallback phrases for when you’re drained. Examples mentioned:
  • “I need quiet.”
  • “I need to go home.”
  • “My brain is on fire.” (noted as less clear, but useful as a signal)
• Prefer short, written messages over long discussions when you’re already tired.

6) Go in with a plan

• Decide ahead of time what you’ll say or do so you’re not scrambling during low-energy moments.

7) Do a sensory audit and fix drains

• Audit the environments you’re in most.
• Adjust common sensory stressors:
  • Lighting: warm/adjustable options; reduce harsh overhead lights
  • Sound: soundproofing or a quieter setup
  • Temperature: e.g., keep the space cooler
  • Comfort: comfier seating; organized/controlled spaces
• Make one sensory shift at a time and test how it feels.

8) Add low-demand movement to regulate your nervous system

• Skip intense workouts when possible; start gentle:
  • walking, stretching, dancing, yoga
• Goal: regulation and more consistent energy—not “pushing through.”

9) Notice masking and the energy cost

• Identify where you’re masking and how much it drains you.
• You can’t stop masking everywhere instantly, but you can reduce it gradually.
• Use the energy tracker to plan adjustments based on patterns.

10) Keep consistent morning and night routines

• Consistency supports energy and smooths sleep/wake transitions.
• Routines still matter on weekends/holidays; otherwise recovery can take weeks.
• If changes are unavoidable, plan far ahead.

11) Work with your energy patterns (stop fighting them)

• Avoid unrealistic expectations that force you to “push through.”
• Recognize patterns such as:
  • needing rest after intense focus/work
  • needing recovery time after travel (e.g., airports)
  • paying attention during high-event periods (holidays)
• Add buffer time and recovery planning to prevent burnout cycles.

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Presenters / sources

• Presenter: The video creator/author (not named in the subtitles)
• Mentioned individual: Debbie (partner/family member referenced in examples)
• Primary tool/source referenced: The energy tracker template/download (created by the video creators)