A two-week log of energy, demands, masking and recovery — so the slide is visible before the crash.
For: Autistic adults and teens · Free to print, copy and share · No sign-up
How do I know if I'm heading into autistic burnout?
Track energy, demands, masking and sleep daily for two weeks. Burnout usually builds through weeks of sustained demand rather than arriving suddenly, so the useful signal is the trend across days — falling capacity, rising recovery time, skills that used to be automatic getting harder.
The PDF is built in your browser on the next screen — nothing is saved or emailed.
How to use it
Score energy, demand load and masking out of five at the same time each day.
Note how long you needed after work or college before you could function.
Mark the days you cancelled something, or could not face speaking.
At the end of each week, read the columns downwards, not across.
Write your own three earliest warning signs on the last page.
Decide in advance what you will drop when two of those signs appear.
Things worth knowing
Burnout and depression can look similar and are not the same thing. If you are struggling, speak to a professional — this sheet is a self-monitoring tool, not an assessment.
Rest that involves no masking is the kind that counts.
A recovery plan written while you are well is much easier to follow than one written mid-crash.
Want this made for your situation?
Nova can help you build a recovery plan around what you have tracked here, in your own terms.