Why My Routine Stops Working at 0 Energy | Autistic Burnout
The Catch
I built a routine to protect myself on hard days. The problem: the routine requires energy I don't have.
The routine exists to protect me on low-energy days. But low-energy days are exactly when I can't execute the routine.
4-5 Hours in Bed
At 0 energy, I often stay in bed for 4-5 hours before I can start doing anything.
When I say ‘0 energy,’ I mean ‘functionally zero’—even if I can still rate myself at 2–3 on my scale.
I'm operating at 2-3 energy around this time. I literally cannot make myself do anything. Pushing through could easily drive me to have a meltdown.
Meditating for half an hour usually gets my capacity back up to 5-6 energy. But this only leaves tasks with low cognitive demands—grabbing whatever is in the closet and making a sandwich, or running outside at a predictable pace.
The To-Do List Loop
I have to reference my to-do list 3-6 times per task.
I'm so mentally drained that I immediately forget what I was going to do. I reference it. Get downstairs. Forget again. Reference it once more. The cycle repeats.
I don't even look at the task description or make minor changes to my schedule. I'll end up doing some tasks and putting the rest off to finish tomorrow—if I hopefully recovered enough energy to do what I meant to do.
I’ll read ‘pack lunch,’ walk downstairs, and forget why I’m there.
Bare Minimum Mode
When I have enough energy, I take my time prepping sandwiches and russet potato fries. I prep for 3 days in advance.
At 2-3 energy, I only prep my meal for that one day. Prepping for 3 days would save additional energy for the rest of the week. But risking it now when I have low energy would easily push me to have a meltdown.
I just make enough to function and not feel hungry.
What Breaks It Down
My routine collapses when one interruption forces a fast task-switch with real consequences.
The pattern: mornings around 6-7 AM when I'm about to show up for work.
Massive bursts of unpredictability. My mom demanding my attention right when I'm about to leave. Risking my rideshare being late. Which risks being late to work. My capacity drops from 8 energy down to 4 immediately—I only have 2 minutes to show up to the vehicle on time, and any second later starts racking up additional charges.
Family demanding me to go somewhere or handle something that takes several minutes out of my day. Further making it likely I'll forget something, which makes the following day much harder—especially if I have to go to work the very next day.
So many variables occur daily: unpredictable surge pricing, paying $20-30 per ride to get to work and another to go home, limited time due to needing 9 hours of sleep to compensate for my lower energy baseline.
Even accounting for these 1-2 hours in advance isn't enough. It drains me entirely to exhaustion before the day is even over. After a major interruption, I immediately lose control of my day—and my routine collapses with it.
About Me
I'm Omari, a 23-year-old autistic adult who's been managing chronic autistic burnout for 5+ years while working warehouse shifts.
I built Spoons to track my baseline, so I know which days are ‘rest-only’ days and which days I can do a little more—before I push myself into a meltdown. To allow things in my life to be a little more predictable.
Launching April 2026. getspoons.app - One email when it's ready. No spam.
— Omari
Note: I'm sharing my personal experience as an autistic adult, not medical advice. If you're experiencing severe burnout or crisis, please consult a healthcare provider familiar with autism.