Autism EmpowerHers

Between parenting is a demanding journey for anyone, but as an autistic mother myself, I’ve learned that managing my energy levels requires a unique approach. Throughout my day, I feel my energy ebb and flow in response to sensory, social, and cognitive demands at home and in the workplace. Without the intentional management strategies for energy management for burnout prevention that I’ve developed, exhaustion and burnout become inevitable, affecting every aspect of my life from professional responsibilities to my relationships with my children.

Understanding My Energy Battery

I think of my energy as a battery with limited capacity. I’ve noticed this battery drains faster during:

• Sensory-heavy environments (when my kitchen is filled with clanging dishes or my office buzzes with fluorescent lights and conversations)
• Social interactions, whether with my children or during workplace meetings
• Task transitions, like switching between project deadlines and family responsibilities
• Executive function demands like planning presentations while managing household logistics

Unlike my neurotypical friends and colleagues, my energy doesn’t always replenish automatically. I need deliberate recharging practices to sustain myself through both parenting and professional demands.

Identifying My Unique Energy Patterns

I’ve taken time to discover my personal energy rhythm by tracking when I typically feel most alert versus depleted. I’ve asked myself:

• Do mornings energize me for focused work, or do I peak later in the day?
• Which workplace tasks drain me most rapidly, and how can I schedule them strategically?
• How long can I sustain client meetings or team collaborations before needing recovery time?
• What activities reliably restore my energy during a workday?

This awareness has allowed me to structure my day around my natural patterns. I’ve learned I’m sharper in the morning for analytical tasks, while creative work flows better after a midday reset. I also use a toolkit, like the Energy Management Toolkit for Autistic Moms to help me with this strategy.

Navigating the Workplace as an Autistic Professional

I’ve developed specific strategies for managing my energy in professional settings:

• I schedule my most demanding meetings early in the week when my energy reserves are highest
• I’ve negotiated for a quieter workspace and flexible hours when possible
• I use my lunch break for true decompression rather than social networking
• I prepare scripts and talking points for meetings to reduce the cognitive load
• I’ve identified allies at work who understand when I need to step away briefly

These workplace accommodations aren’t special treatment—they’re adjustments that allow me to perform at my best despite different neurological wiring.

Creating My Sensory-Friendly Environment

I’ve found my environment significantly impacts my energy reserves both at home and work. I’ve implemented:

• A designated quiet space in both locations where I can decompress – both onsite and at home
• My trusty noise-canceling headphones or noise reducers that I wear during high-stimulus periods
• A wardrobe of work-appropriate clothing in textures that don’t distract or irritate me
• Lighting adjustments that reduce my visual strain wherever possible
• Regular sensory breaks throughout my workday, even if it’s just five minutes in a bathroom stall

These small environmental adjustments have dramatically reduced the constant energy drain of sensory processing that I experience in both spheres of my life, which is super helpful in managing energy levels on a daily basis.

Managing the Work-Home Energy Transfer

The transition between work and home used to deplete me entirely. Now I:

• Create a deliberate transition ritual (listening to a specific playlist during my commute)
• Take 10-15 minutes of decompression time before engaging with family demands
• Communicate clearly to my family when I need a moment to reset after work
• Adjust my expectations for what I can accomplish on workdays versus non-workdays
• Prepare simple meals for workday evenings to conserve energy for family connection

I’ve found that acknowledging this transition period as legitimate has prevented many meltdowns and improved my presence with my children.

Setting Compassionate Expectations for Myself

I used to hold myself to impossible standards in both domains. Now I practice self-compassion by:

• Recognizing that excelling in both arenas simultaneously isn’t always possible
• Prioritizing tasks based on my available energy, not external expectations
• Building flexibility into my routines to accommodate my energy fluctuations
• Acknowledging that my needs are valid, not workplace inconveniences or parenting failures

I remind myself daily that meeting my energy needs makes me a more effective professional and a more present, patient mother—not a selfish one.

Energy-Conserving Strategies That Work for Me

I’ve implemented practical approaches to preserve my limited energy:

• I batch similar tasks together at work to minimize cognitive switching costs
• I schedule recovery time between demanding meetings or social interactions
• I’ve automated what I can through technology and established routines
• I incorporate micro-recovery moments throughout my workday (deep breathing, stretching, quiet time)
• I delegate or outsource tasks when possible, both professionally and domestically

These strategies aren’t shortcuts—they’re essential accommodations that honor my neurology and help me show up as my best self for both my colleagues and my children.

Building My Support Network Across Domains

I’ve learned I don’t have to manage alone. I’ve found success with:

• Having direct conversations with my manager about specific accommodations that boost my productivity
• Developing a relationship with understanding coworkers who can provide backup during difficult days
• Creating a parenting support system for school pickups when work demands peak
• Being specific when requesting help: “I need to work uninterrupted during this deadline” works better than vague appeals

I’ve found that accepting support isn’t weakness—it’s a strategic approach that prevents burnout and helps me succeed in both my career and family life.

Honoring My Body’s Wisdom

I’ve learned to recognize my early warning signs of energy depletion:

• When ordinary office sounds suddenly feel piercing
• Rising irritability in meetings or when my child asks the same question repeatedly
• Difficulty finding words during important presentations or bedtime stories
• Physical symptoms like headaches or muscle tension

When these signals appear, I now prioritize rest immediately rather than pushing through. I’ve found that short, intentional breaks prevent the extended recovery time that complete burnout requires.

Finding Balance in the Dual Journey

Managing my energy isn’t just about avoiding burnout—it’s about creating space for success and joy in both my professional and parenting journeys. When I honor my energy needs, I can be fully present whether I’m leading a meeting or building Lego towers with my children.

By implementing these strategies, I’ve developed a sustainable approach that honors both my neurodivergent needs and my dual responsibilities. The small adjustments I make each day create the foundation for long-term thriving as both an autistic professional and mother. I’m not perfect at this balancing act, but I’m getting better every day at recognizing what I need to be successful in every arena of my life.