Autism Executive Function Survival Guide. For Autistics & Therapists
Updated: Sep 20
Autism Burnout Survival Guide - Adults and Teens. A Therapist’s Handbook.
Why Does Autism Executive Function Need a Survival Guide?
Autistic Burnout. Executive functioning and Autistic burnout are entangled. Taking care of executive functioning needs is essential to keep demands low enough to avoid burnout and stay out of burn out. When executive function deteriorates, Autistics run into burnout that can last months and years where recovery is a long and slow process that have long-term effects on the brain.
Quality of Life. Executive functioning and an Autistic’s quality of life are intrinsically linked. When executive functioning demands are within range of optimal processing, an Autistic can engage in coping strategies that work, enjoy activities they prefer and take care of their basic needs (sleep, diet, exercise, rest, etc..). When executive functioning falls apart, self-care and coping strategies can become inaccessible.
Neurotypical Demands and Masking. Autistic’s executive functioning demands on daily basis are largely neurotypical and require masking. Masking is not always an Autistic’s decision, but a requirement to get a basic need met such as with a job, getting groceries or talking with a repair person at their home. Navigating the norms of communication, the designs of buildings, the sensory stimulation, for example are a part of neurotypical demands on executive function. When executive functioning fatigues, Autistics struggle to take care of basic needs to support their lives.
Mental & Physical Health Risks. Poor executive functioning can negatively impact mental health by increasing risk for depression, anxiety, OCD, sleep disturbances, agoraphobia and more. Autistis are at increased risk for chronic illness that can lead to physical disabilty. Poor executive functioning demands on the brain and body can contribute to chronic illnesses.
The Key: Early intervention and prevention. Know the signs and what to do.
First Signs that Executive Functioning is Fatiguing
Communication Breakdown - the pragmatics of communication become emphasized. Feeling and being misunderstood happen more often and fatiguing in conversations is more likely.
Perseveration - it’s not rumination! An increase in looping and getting stuck on things that aren’t making sense and an increased need to problem solve them. Often from communication breakdowns, or behaviors of others.
Memory - misplacing things, forgetfulness, not knowing what they were going to do next, blanking out in conversations.
Heightened Sensory Sensitivities - reduced threshold for stimulation. Can look like irritation and anxiety.
Multi-Step Tasks - produces fatigue, frustration and can feel like trying to put a square peg in a round hole.
Task Inertia - demand avoidance is triggered more easily and drain on executive function makes starting tasks challenging.
Interventions at First Sign of Executive Function Fatigue,
and for maintenance of
healthy executive function.
Reduce and Eliminate the Demands (if Possible).
-reducing sensory stimulation
-ask for help
-accept what to-do items are within capacity for that day and week
-keep food prep, clothing choices, and basic daily tasks simple
-set boundaries, protect your needs for these
Prioritizing Self, Boundaries, Shift Priorities.
-say “no” (no defending or explaining!)
-reduce responsiveness to emails, texts, phone calls
and know you’ll reach out later
-make the focus your processing needs, draw your
attention to that need at all times, let it guide all decisions
-stop, leave, pivot whenever needed
Take Breaks Often.
-this takes practice, so start now.
-changing gears is an executive functioning task, so breaking can be hard to initiate.
-practice stop-start when it’s easier to get the neurological muscular memory for when it’s harder.
-this can be in conversations, when working, leaving a social gathering or evening or simply going to the restroom when the urge arises (some Autistics neglect this).
Change Beliefs.
-what are your beliefs about what you are suppose to do?
-what are your beliefs about what it means to be capable and incapable?
-how can you redefine what success is, what is most important and what is worth putting your energy and effort into?
Control Your Attention, Get Granular.
-what you are paying attention to is essential.
-controlling attention means prioritizing your attention on your needs.
-attending to your executive functioning needs requires being aware of those needs.
-it takes practice to cultivate the sustained attention on your needs, to be able to respond to them.
DBT adapted for Autistics is great for short and long term executive function support. See my blog posts on DBT for more.
What DOES NOT Work
Resisting the need for change.
Continuing to do what isn’t working!
Dismissing your true needs.
Masking.
People pleasing.
Prioritize others and other things.
Pushing through.
Staying silent, not asserting or not saying “no”.
Clinging to old beliefs.
FAQ: Should I get an Autism test? Could that help my executive functioning?
ANSWER: Yes! Autism assessments can offer new personalized insights on your unique executive functioning differences, and provide recommendations for your life to support your executive functioning. See my Autism Evaluations page on the MIGDAS-2 autism assessment, my preferred Autism assessment tool.
More questions? Free 15-minute consultation. Contact me!
**Substack article focusing on Neurotypicality and Lifestyle Factors,
Thank you! Share with anyone who could benefit.
-Kristina Bravo, LMFT
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