Burnout doesn’t always look like shutting down.
For autistic and ADHD brains, it sneaks up in weird ways. One day we have the memory of a geriatric goldfish, and the next we can’t function because the world is too sharp and painful. We go from “competent” to “What happened?” in the blink of an eye. It’s overwhelming and leaves us doubting every aspect of ourselves.
I built this tracker based on the one I use to manage my own symptoms. It’s helped me spot red flags sooner, figure out what I actually need, and navigate healing without getting stuck in guilt or survival mode.
Now I’m sharing a polished, ND-friendly version you can tweak to fit your own brain:
– Designed by a late-diagnosed AuDHD writer
– Available in Google Doc, Word, and PDF formats
– Includes emotion vocab for clearer self-reflection
– Track symptoms, triggers, support needs, and healing by focusing on small wins
Whether you’re deep in the fog or rebuilding your spark, this tool helped me find a way through. I hope it helps you, too!
👉Download: Google Doc, Microsoft Word, PDF
📝 How to heal from neurodivergent burnout
Amy Writes Things 