Episode 117 (Season 3): Autistic Burnout City: Energy Limits and Management
Divergent Conversations
How to Map Your Energy Rhythms
Dr. Neff recommends tracking daily, seasonal, and menstrual energy patterns and aligning tasks with those rhythms.
Autistic burnout can feel like you’re running on empty: emotionally, physically, or both. Managing energy, burnout, and self-acceptance in a neurotypical world can be exhausting, especially for neurodivergent people navigating chronic fatigue, sensory overload, and internalized expectations.
In this episode, Patrick Casale and Dr. Megan Anna Neff, two AuDHD mental health professionals, discuss the lived experience of burnout, depleted energy, and the ongoing struggle to honor personal limits. Through honest dialogue, they dig deep into pacing systems like spoon theory, the boom-and-bust recovery cycle, and the strategies (and grief) involved in energy management for neurodivergent folks. They also share laughter, relatable moments, and useful frameworks for understanding and advocating for your energy needs.
Top 3 reasons to listen to the entire episode:
- Gain a practical understanding of energy pacing systems: including spoon theory and chronic illness frameworks, and hear how these concepts can help you manage your day-to-day life.
- Learn why naming and honoring your energy limits is inseparable from self-compassion, grief work, and dismantling internalized ableism, with candid stories straight from Patrick and Megan Anna’s lived experiences.
- Discover actionable strategies for mapping your energy rhythms, advocating for your needs, and building routines that recognize both what drains and what restores you—so you can move toward a more sustainable life.
If you’ve ever struggled with burnout, chronic fatigue, or simply wished for more permission to rest, remember that honoring your energy needs is not weakness—it’s a vital act of self-respect.
Resources
- Spoon Theory for Neurodivergent Adults: neurodivergentinsights.com/spoon-theory
- Neurodivergent Insights Resource on Autistic Burnout: neurodivergentinsights.com/burnout-resources
- The Autistic Burnout Workbook by Dr. Megan Anna Neff: simonandschuster.com/books/The-Autistic-Burnout-Workbook/Megan-Anna-Neff/9781507223062
- Check out Neurodivergent Insights’ Library of Boundary Scripts (free resource): neurodivergentinsights.notion.site/Boundary-Statements-17da17a4bb8b80c9a45dc8ff9c651725
- Relaxation Scripts: students.dartmouth.edu/wellness-center/wellness-mindfulness/mindfulness-meditation/guided-recordings
- Muscle Relaxation: students.dartmouth.edu/wellness-center/wellness-mindfulness/mindfulness-meditation/guided-recordings/progressive-muscle-relaxation
Sensory Checklists:
- Sensory Preferences: neurodivergentinsights.com/sensory-preferences-the-complete-checklist
- Sensory Soothers: neurodivergentinsights.com/sensory-calming-techniques
- Sensory Triggers: neurodivergentinsights.com/understanding-and-managing-sensory-overload
Divergent Conversations Podcast Episodes:
- Episode 2: Autistic Burnout (divergentpod.com/2)
- Episode 47: Autistic Burnout (Part 2): A Deep Dive Into The Diversity of Burnout (divergentpod.com/47)
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Thanks to Our Sponsor: Landmark College
Landmark College is the world's first accredited college designed exclusively for students who learn differently. Landmark, located in Putney, Vermont, offers courses in person and online, awarding associate and bachelor's degrees, and offering pre-college, gap year, and professional development programs for educators who work with neurodivergent students. With a student-to-faculty ratio of just 7 to 1, and the renowned Landmark College Institute for Research and Training, Landmark offers personalized and research-informed support for neurodivergent students that is not available at traditional colleges. Enrollment is still open for Fall 2025. Learn more about this opportunity at landmark.edu.
✨ Neurodivergent Insights Autistic Burnout Resources
If you’d like to supplement your learning on burnout, you can check out Neurodivergent Insights' resources on burnout. We have articles, an Autistic Burnout course, workbooks, and print books! Visit: neurodivergentinsights.com/burnout-resources
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💬 Join Divergent Conversations Underground
Divergent Conversations Underground is a space for messy conversations, real connection, and unfinished thoughts in a neurodivergent-affirming community. If you’d like to go deeper with us into more nuanced, searching conversations, join here: divergentconversations.substack.com
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Mentioned in this episode:
Neurodivergent Insights' Autistic Burnout Resources
If you’d like to supplement your learning on burnout, you can check out Neurodivergent Insights' resources on burnout. We have articles, an Autistic Burnout course, workbooks, and print books! Visit: https://neurodivergentinsights.com/burnout-resources
Landmark College
Landmark College is the world's first accredited college designed exclusively for students who learn differently. Landmark, located in Putney, Vermont, offers courses in person and online, awarding associate and bachelor's degrees, and offering pre-college, gap year, and professional development programs for educators who work with neurodivergent students. With a student-to-faculty ratio of just 7 to 1, and the renowned Landmark College Institute for Research and Training, Landmark offers personalized and research-informed support for neurodivergent students that is not available at traditional colleges. Enrollment is still open for Fall 2025. Learn more about this opportunity at landmark.edu.
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