“We may struggle with social communication, but we have so much love to give.”
-Erin McKinney
Introduction
Energy management for burnout prevention is a challenge for any mom. However, for autistic moms, it comes with extra layers. These layers include sensory overload, executive dysfunction, and the constant need to manage energy levels. Speaking personally, many traditional productivity tips don’t work for me. The pressure to “do it all” can quickly lead to burnout. As a wife, mother of 2 kids, and a corporate 9-5 – that path to burnout is fast tracked. In this post, I’ll share why work-life balance looks different for autistic moms. I’ll also provide some strategies to make it actually work for you.
1. Why Energy Management Is Different for Autistic Moms
Energy Drain & Autistic Burnout: Unlike neurotypical moms, I have to manage sensory overload. I also need to handle masking at work and unexpected changes. All of these can drain my energy fast and lead to burnout.
Executive Dysfunction & Task Switching: Struggling with transitions can make juggling work and home tasks overwhelming. The nature of my work is fast paced, making managing my executive dysfunction more challenging.
Sensory Needs & Overwhelm: The constant noise and demands of parenting can lead to shutdowns. I am very prone to shutdowns. Work stress can also cause meltdowns. These occur for me after long periods of stress that is not well managed.
2. Actionable Steps for Work-Life Balance That Actually Work
A. Create Energy-Friendly Routines
- Structure your day around your energy patterns (e.g., tackle demanding tasks during your peak energy times). As I learned from reading Atomic Habits by James Clear, “you get what you repeat”
- Build in recovery time after high-stimulation tasks (e.g., alone time after work before jumping into parenting).
B. Set Boundaries at Work & Home
- Home: Set clear boundaries with family (e.g., “Mom needs 30 minutes of quiet after work”). Hiding under the blankets in a dark quiet room works wonders for me.
- Social: Learn to say no without guilt—your energy is valuable!
C. Simplify & Delegate
- Use meal plans, pre-made grocery lists, or meal delivery services to cut down decision fatigue.
- Automate bills, household tasks, and anything else possible.
- If practical, outsource where you can (cleaning, childcare, etc.). Checklists are super helpful, and I use NEAT Cleaning Schedules and Checklists to help me stay on track.
D. Prioritize Self-Care That Works for You
- Let go of the guilt—taking care of yourself makes you a better parent and worker. As a mom, this step is critical to energy management for burnout prevention.
- Make sensory-friendly self-care a priority (e.g., quiet time, weighted blankets, noise-canceling headphones).
- Loop earplugs can help manage my sensory needs. I also listen to songs on repeat with my Beats Fit Pro.
- I also use a weighted blanket like the Wemore Sherpa Fleece Blanket to help regulate and re-center.
- Find small moments for rest—self-care doesn’t have to be time-consuming.
Conclusion
Energy management or autistic moms isn’t about fitting into a neurotypical mold. It’s about creating a life that works with your unique brain. By setting boundaries, simplifying tasks, and prioritizing energy management, you can create a sustainable balance that prevents burnout.
What’s your biggest challenge with work-life balance? Let’s chat in the comments!
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