Most New Year’s resolutions are built for a particular kind of person: someone who likes big changes, enjoys a busy social calendar and finds the gym’s January crowds motivating. If you are autistic, a lot of that advice can feel like a list of ways to wear yourself out.
Here are some resolutions that start from how you actually work. Pick one or two. You don’t need all of them, and none of them needs to start on 1 January.
Build a sensory toolkit
Work out which things reliably calm you down and keep them within reach. For some people that is noise-cancelling headphones or earplugs, for others a weighted blanket, a particular texture, sunglasses or a favourite playlist. Then build short sensory breaks into your day before you need them, rather than waiting until you’re overloaded.
Plan for change instead of avoiding it
Routine is a strength. It saves energy and makes life predictable. Change still happens, though, so a useful resolution is to plan how you will handle it: a written plan B for travel, a script for when meetings move, or a checklist for new places. Preparing for change on your own terms makes it far less draining.
Give your interests more room
Deep interests bring focus, expertise and real joy. This year, give yours more space. That could mean joining an online community, starting a blog, making something, or finding work that uses what you already know a lot about. Plenty of autistic people have built careers out of exactly this kind of focus.
Socialise in ways that suit you
You don’t owe anyone a packed diary. If you want more connection this year, choose the form it takes. A one-to-one coffee, a walk, a shared hobby or a quiet film night with people you trust can be more rewarding than a big party. It’s also fine to resolve to say no more often.
Find communication tools that work for you
Some people find it easier to explain their needs in writing, with communication cards, or with a short note prepared in advance. If that suits you, make it part of your toolkit. Our working styles guide is a simple way to tell a manager or colleague how you work best.
Protect your energy
Masking and constant adapting take a lot out of people. The National Autistic Society explains how masking can affect wellbeing over time. A gentle resolution is to notice where you mask most and drop it in at least one setting where you feel safe.
Rest counts too. Reading, gardening, a bath, time with a pet: whatever recharges you belongs in the diary, not just in the gaps. If you feel close to burnout, talking to your GP or a counsellor who understands autism is a sensible step.
Look for work that fits
If a new job is on your list, aim for employers who are clear about adjustments and inclusion. Our guide to autism in the workplace explains what good support looks like, and the Access to Work scheme can fund support at interview and in work. If you’re thinking about telling a new employer you’re autistic, our disclosure templates can make the conversation easier.
Keep a record of what went well
Write down the things you did that you’re proud of, however small. On a hard day, a list of evidence is more convincing than any pep talk. If you want something to read alongside it, try our list of books by autistic authors.
How Enna can help
If this is the year you change jobs, start with our neurodivergent jobs board, where employers are actively looking for neurodivergent talent. Our CV advice will help you show what you’re good at, and you can register for job alerts so suitable roles find you.
