My Social and Sensory Energy Budget
A neurodiversity-affirming energy budget listing draining and restoring activities with point values, daily energy available and planned restoration.
1-page fillable PDF · US Letter (prints on A4) · Neurodiversity-affirming
- Approach / concern
- ADHD & Neurodiversity
- Technique
- Neurodiversity-affirming
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the My Social and Sensory Energy Budget?
Energy accounting helps autistic and other neurodivergent people balance demanding and restorative activities, reducing overload, meltdowns and burnout.
Why it works
Autistic burnout is linked to chronic demands without adequate recovery (Raymaker et al., 2020). Masking is described as particularly exhausting (Hull et al., 2017).
When to use it
- Autistic adults and teens
- ADHD with overwhelm
- Burnout prevention
- Workplace planning
How to use it in session
- List activities.
- Rate drain or restore.
- Assign points.
- Plan the week within budget.
- Review and adjust.
Clinician tips
- Let clients define their own values.
- Include masking as a drain.
- Plan recovery after big events.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Is this the same as spoon theory?
It’s similar; both help visualize limited energy.
Why plan restoring activities?
Restoration prevents energy debt, which can lead to burnout.
References
Raymaker, D. M., Teo, A. R., Steckler, N. A., Lentz, B., Scharer, M., Delos Santos, A., et al. (2020). “Having all of your internal resources exhausted beyond measure and being left with no clean-up crew”: Defining autistic burnout. Autism in Adulthood, 2(2), 132-143.
Hull, L., Petrides, K. V., Allison, C., Smith, P., Baron-Cohen, S., Lai, M.-C., & Mandy, W. (2017). “Putting on my best normal”: Social camouflaging in adults with autism spectrum conditions. Journal of Autism and Developmental Disorders, 47(8), 2519-2534.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
