The Energy Management Toolkit for Autistic Moms

A 7-Step Action Plan

Use a Daily Energy Tracker. This helps identify your energy level and patterns weekly. Essential to energy management for burnout prevention. It’s important to establish a baseline.

Create a Work & Home Boundary-Setting Checklist. This will help you establish physical, time and communication boundaries with others.

Develop a Self-Care Planner. This includes your daily non-negotiables (e.g., “must do’s”), weekly self-care routine, and a monthly reset plan to rejuvenate. “Reset” time helps you recharge – the core tenet of the energy management toolkit for autistic moms.

Use a Weekly Task Prioritization Chart. This will help you identify mission-critical tasks and actions you can take to prioritize and maximize your time.

Identify Sensory-Friendly Break Ideas. This is helpful when you’re in a low, moderate, or high energy state to game plan how to integrate sensory breaks into your day.

Create an Emergency Overload Plan. When (not if) a sensory overload occurs, this step will help you identify early warning signs to action, and path to recovery. This is essential to have in your energy management toolkit.

Set up a Family Communication Guide. This includes a signals and support protocol for mom and family, and essential “safe” contact(s).

Energy Management Toolkit for Autistic Moms

1. Daily Energy Tracker

Time	Energy Level (1-5)	Activities	Sensory Input	Notes
Morning
Midday
Afternoon
Evening

Energy Level Guide:

5: Fully charged – can handle complex tasks and social interaction
4: Good energy – can manage routine tasks effectively
3: Moderate energy – need to be selective about tasks
2: Low energy – basic needs only, minimize demands
1: Depleted – rest is essential, need support

Weekly Patterns:

Day(s) with highest energy: _______________________
Day(s) with lowest energy: _______________________
Activities that consistently drain energy: _______________________
Activities that consistently restore energy: _______________________

2. Work & Home Boundary-Setting Checklist

Physical Boundaries

[ ] Designated workspace with sensory accommodations
[ ] Visual signals for family when you’re working (door sign, light indicator)
[ ] Noise-cancelling headphones available
[ ] Scheduled transition time between work and home roles

Time Boundaries

[ ] Clear start/end times for work communicated to family
[ ] Buffer times scheduled between meetings/commitments
[ ] Blocked calendar time for recovery after high-demand activities
[ ] “Do not disturb” periods clearly marked on family calendar

Communication Boundaries

[ ] Email/messaging notification settings optimized to reduce overwhelm
[ ] Clear expectations set with colleagues about response times
[ ] Templates for declining requests when at capacity
[ ] Signal system with family for “need space” moments

3. Self-Care Planner

Daily Non-Negotiables

[ ] Sensory reset activity: _______________________
[ ] 10 minutes of complete solitude
[ ] Movement that feels good: _______________________
[ ] Special interest time: _______________________

Weekly Self-Care

[ ] Extended special interest session (_____ minutes)
[ ] Nature time
[ ] Connection with understanding friend/community
[ ] Sensory-friendly entertainment

Monthly Rejuvenation

[ ] Extended alone time (___ hours)
[ ] Creative expression activity
[ ] Learning opportunity related to interests
[ ] Social energy recovery day

4. Weekly Task Prioritization Chart

Task	Urgent?	Important?	Energy Cost (1-5)	Delegable?	Deadline	Assigned To

Decision Matrix:

High importance + Low energy cost = Do personally
High importance + High energy cost = Do when energy is highest
Low importance + High energy cost = Delegate or eliminate
Low importance + Low energy cost = Quick wins for low energy periods

5. Sensory-Friendly Break Ideas

5-Minute Resets (Low Energy Required)

Deep pressure: weighted blanket, tight hug, compression vest
Hand fidgets: therapy putty, fidget cube, textured objects
Visual calming: gazing at lava lamp, fish tank, or nature scene
Auditory relief: noise-cancelling headphones, white noise, favorite calming music
Vestibular input: gentle rocking, swinging, or spinning

15-Minute Refreshers (Moderate Energy Required)

Sensory-friendly stretching routine
Progressive muscle relaxation
Special interest quick-dive
Mindful tea/coffee ritual with preferred mug and temperature
Brief nature connection (backyard, window view, plant care)

30-Minute Restoratives (When More Time Available)

Stim-friendly movement session
Sensory bath/shower with preferred products (shower steamers, body gel)
Creating in special interest area
Solo walk with noise-cancelling headphones
Mindful repetitive activity (knitting, coloring, organizing)

6. Emergency Overload Plan

Early Warning Signs

Increased sensitivity to sounds/lights/textures
Difficulty finding words
Irritability/emotional reactivity
Physical symptoms: headache, nausea, muscle tension
Difficulty making simple decisions

Immediate Actions

Signal to family/colleagues using predetermined method: _______________________
Move to quieter/less stimulating environment: _______________________
Use sensory tools: _______________________
Cancel non-essential commitments
Activate support person if needed: _______________________

Recovery Protocol

Minimum downtime needed: _______ hours
Essential sensory accommodations: _______________________
Scripts for communicating needs: _______________________
Post-overload care plan: _______________________

7. Family Communication Guide

Communication Preferences

Best formats for different types of information (visual, written, verbal): _______________________
Processing time needs: _______________________
Optimal times of day for important conversations: _______________________
Topics that require advance notice: _______________________

Family Signals System

Mom’s Signals

Mom needs space: _______________________
Mom is approaching overload: _______________________
Mom needs help but can’t verbalize: _______________________
Mom is available for connection: _______________________

Partner’s Signals

Partner needs support from mom: _______________________
Partner is taking over childcare/household duties: _______________________
Partner needs alone time: _______________________
Partner is available for sensory/emotional support: _______________________
Partner’s energy is depleted: _______________________

Children’s Signals

Child needs sensory support: _______________________
Child needs connection: _______________________
Child needs space: _______________________
Check-in requested: _______________________

Partner Support Protocol

How partner can help during overload: _______________________
Partner’s preferred way to receive information about your needs: _______________________
Code words/phrases for different situations: _______________________
Regular check-in system: _______________________

Weekly Family Check-In Template

Upcoming schedule changes or unusual events
Current sensory/energy status for each family member
Anticipated high-demand periods
Support needs for the coming week
Celebration of wins and adaptations that worked well

Support Network Contacts

Emergency support person: _______________________
Respite care options: _______________________
Understanding friends who “get it”: _______________________
Professional support: _______________________