She Rocks the Spectrum

The Weekly Regulation Tracker

A once-a-week check-in designed to be low-effort — mostly ticking and sliding, barely any writing. Over a few weeks it quietly shows you your own patterns: what drains you, what helps, and what burnout creeping in looks like for you specifically.

Low bar on purpose: You don't have to do this perfectly, or even every week. A half-filled tracker still teaches you something. Skipping a week is allowed.

This week's levels

Overall energy this week (1 = running on empty, 10 = full tank)
Rate from 1 to 10: ____

How much did I have to mask this week? (1 = barely, 10 = constantly)
Rate from 1 to 10: ____

Sensory load this week (1 = calm, 10 = overloaded)
Rate from 1 to 10: ____

What drained me (tick any)

• [ ] Too many social demands
• [ ] Unexpected changes to plans
• [ ] Sensory overload — noise, light, crowds
• [ ] Too little time alone
• [ ] Pushed through when I needed to stop
• [ ] Poor sleep
• [ ] A pile of admin or decisions

What helped (tick any)

• [ ] Time alone to decompress
• [ ] Stimming freely
• [ ] Time with a special interest
• [ ] A sensory tool — headphones, weighted blanket, fidget
• [ ] Someone who genuinely gets me
• [ ] Lowering demands or saying no
• [ ] Movement or being outside
• [ ] Good sleep

Burnout watch

Tick anything you noticed this week. These can be early signs that you're running past your limit.

• [ ] Basic tasks felt harder than usual
• [ ] More sensitive to noise or light than usual
• [ ] Words or speech were harder to find
• [ ] More shutdowns or withdrawing
• [ ] Lost track of hunger, thirst, or tiredness
• [ ] A 'skills slipping' feeling

One word for this week:

______________________________________________
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One thing I want next week to have more of:

______________________________________________
______________________________________________

Looking back over a few weeks

Once you've got three or four weeks logged, glance back over them.

What patterns am I starting to see?

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Trusting your own read: If the burnout-watch boxes keep stacking up week after week, that's your body asking for less, not more. That's real information — believe it, and bring it to someone who can help you adjust before it deepens.