Burnout & Energy Budget Buddy

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A calm check-in + a gentle plan. No scoring. No pressure.
Not therapy. This is a support tool for reflection and pacing.
The AI doesn't interpret you. It summarises your entries and highlights repeating patterns in your own data.

Daily energy check-in

Move each slider to match today. 0 = light, 10 = heavy.

Sensory load 5
Quiet Busy
Social load 5
Low contact Lots of contact
Task load 5
Few tasks Many tasks


— 0 / 7 days
Date Sensory Social Task Status
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AI Burnout Summary

Automated, non-medical summary of recent check-ins. Use for reflection only.

What this does

  • Turns your recent check-ins into a simple weekly recap
  • Highlights repeats in your own data (e.g., "several high task-load days")
  • Suggests gentle, low-effort next steps (from your templates)

What this does not do

  • Doesn't diagnose or label you
  • Doesn't guess reasons or make clinical claims
  • Doesn't score you or predict risk
Idle
AI-generated summary will appear here.

Saved summaries

No saved summaries yet.

Weekly report

A calm recap of the last seven days.

— 0 / 7 days
Date Sensory Social Task Status
Loading your week…

Recovery plan templates

Create templates that work for you. Pick one. Keep it visible. Adjust it to your needs.

Default templates

🌱 Minimum viable day

  • One basic need (food / water / meds).
  • One tiny task (5 minutes).
  • One comfort activity.
  • One boundary (less talking / fewer screens / fewer errands).

🫧 Shutdown plan

  • Cancel or pause what you can.
  • Find a low-stim space.
  • Use a script: 'I need quiet. I'll reply later.'
  • Hydrate + steady breathing.
  • After: warm drink / blanket / slow reset.

🌙 After-social decompression

  • Quiet time (20–60 minutes).
  • Comfort sensory input (music, shower, weighted blanket).
  • No decisions if possible.
  • Small snack + water.
  • Optional: body movement (walk, stretch).

My burnout cards

Save dated cards to track how burnout feels at different times. Create, edit, and browse your cards by date.

Loading your cards…

Burnout resources (autistic-friendly)

Burnout resources (autistic-friendly)

These links are optional support and reading. This plugin supports reflection and pacing — not therapy or medical advice.
If you feel unsafe or at immediate risk, contact your local emergency number now.

Autistic-led perspectives

  • Autistic Self Advocacy Network (ASAN)
  • Autism Women & Nonbinary Network (AWN)
  • NeuroClastic (autistic-written articles)

Pacing & energy accounting

  • Spoon Theory (energy-limiting framework)
  • Pacing principles (useful for low-energy days)

Work & accommodations

  • Job Accommodation Network (AskJAN)
  • Boundaries and disclosure scripts (optional)

Immediate support (Ireland)

Samaritans: 116 123

Text About It: text HELLO to 50808

Emergency: 999 / 112

Not in Ireland? Use a “find local helplines” directory for your country.