Burnout & Energy Budget Buddy
Exploring as a guest
Try the sliders and browse resources. Log in when you want to save a check-in or personal card.
Daily energy check-in
First note today’s conditions, then build an activity plan that fits you.
What’s affecting your energy today?
These demand sliders describe the day. They do not calculate spoon costs.
What do you need to do today?
Add the things you expect to do and estimate how much energy each one may take.
Use this only if a daily comparison helps you plan.
Log in to build and save your personal spoon plan.
Your past recovery records are a planning reference, not a rule. Your energy may be different today.
Add an activity
How did this activity feel?
Your recent pattern
Your gentle next step
Log in and save a check-in to receive a gentle next-step suggestion.
AI summary (optional)
Site-configured AI prompt template
We update this prompt when we improve wording, add safeguards, or fix confusing outputs. We won't change it to score, diagnose, or predict you.
Edit template
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
Saved summaries
Weekly report
A calm recap of the last seven days.
| Date | Available | Sensory | Social | Task | Planned | Status |
|---|---|---|---|---|---|---|
| Your saved weekly pattern will appear here after login. | ||||||
My energy patterns
See how different activities tend to affect your energy and notice patterns from your own records.
Log in to view your energy patterns
Your personal activity costs, timing, and recovery notes stay connected to your account.
You’re still building your energy picture.
As you record activities, this page will start showing patterns in what tends to use more or less energy.
Activity cost patterns
How much activities have usually cost for you, and the context you recorded around them.
Time-of-day patterns
When activities most often appear in your records, with cautious comparisons when enough history exists.
Recovery patterns
Notice which activities you often need space or recovery after.
Planning insights
Optional, non-prescriptive ideas based only on patterns in your own records.
Daily plan details
Open a day to see its activities and recorded conditions.
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.
Your cards stay private to your account
Log in to create, revisit, and export personal burnout support cards.
Log in to view cardsCreate burnout card
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.