The Workday Is Over, But I’m Still Exhausted: Energy Management After Work

Photo by Shamia Casiano on Unsplash

Finishing a day at work is often seen as the moment to relax and recharge. For many autistic people, though, the end of the workday doesn’t bring relief—it brings exhaustion. This isn’t only about the tasks done during the day. It’s also about the constant effort of masking, managing sensory input and keeping up with social expectations.

Why Work Is So Draining

The workplace often demands a high level of energy. Bright lights, background noise, and constant interaction can quickly become overwhelming. At the same time, many autistic people mask their natural (autistic) characteristics in order to fit in. This takes enormous effort. By the time the workday ends, energy reserves may be completely depleted, leaving little space for anything else.

Signs of Autistic Burnout

When this cycle repeats day after day, it can lead to burnout. Signs may include ongoing fatigue that doesn’t improve with rest, increased sensitivity to sensory input, difficulty concentrating, and feeling unable to cope with ordinary tasks. Recognising these signals early is important to prevent longer-term effects.

Supporting Yourself After Work

Energy management is not about pushing harder; it is about restoring balance. Some helpful approaches are:

• Pacing: Plan quieter evenings after demanding days. Avoid filling every evening with extra tasks.

• Rest routines: Create a calming ritual when you get home, such as changing clothes, dimming the lights or listening to soothing music.

• Recovery time: Allow yourself space to “unmask” and recharge without demands from others.

• Sensory care: Weighted blankets, headphones or other supports can help regulate your nervous system.

• Nourishing tasks: Keep simple food options ready so decisions at the end of the day are easier.

You can also read more about Energy Accounting here.

Communicating with Employers

If you feel able, sharing some of these challenges with your employer may help.

Adjustments such as flexible hours, quiet working areas or the option to work from home can make a big difference. You do not need to explain everything—just highlighting changes that support your wellbeing can open the door to understanding and practical help.

Moving Forward

Being exhausted after work is not a sign of weakness. For autistic people, the workday involves much more than the tasks on a job description. With self-care, planning and the right adjustments, it is possible to protect your energy and reduce the risk of burnout.

Your wellbeing matters just as much as your work. Giving yourself the time and space to recover is not a luxury—it is essential.