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Understand differences. Find what works for you.

Free · 12 situations · 6 topics · no account

Which everyday experiences feel familiar?

This free, original reflection is for adults exploring experiences that some autistic people also describe. No account is needed, and there are no right answers.

Understand differences. Take support needs seriously.

Autism is a neurodevelopmental difference, not an illness to cure or simply a personality type. Some people experience substantial daily barriers and need ongoing support. Needing help is not a failure of effort.

How does Asperger’s relate to autism? → · NHS ↗

This checklist has not been psychometrically validated. It provides no screening conclusion, diagnosis or similarity percentage. Non-autistic people can share these experiences. Familiarity cannot confirm autism, and unfamiliarity cannot rule it out.

Where do the prompts and reflections come from? ↓

Self-reflection

1. Reflect on everyday experience

Choose a frequency as you understand it. Experiences may vary by setting; add context at the end. Every question is optional.

1. Communication & understanding

1. When a task is described as “use your judgement”, I want to clarify the expectations before starting.
2. After a fast group conversation, writing things down helps me express what I wanted to say.

2. Sensory experience & surroundings

3. In places such as shops or restaurants, sounds, light or smells make me seek a quieter spot, even when the activity is easy.
4. I seek a comfortable sensory experience, such as touching a familiar texture, to help myself settle.

3. Change & predictability

5. Knowing the location, plan and approximate finish time beforehand leaves me more energy to enjoy an outing.
6. When an arranged plan changes unexpectedly, I need a moment on my own to work out what happens next.

4. Interests & immersion

7. There is a subject I return to in depth, and organising its details is satisfying in itself.
8. After a chaotic day, returning to an absorbing interest restores me more than picking a random distraction.

5. Social effort & recovery

9. Others think I handle gatherings easily, but I get home tired from monitoring how I came across throughout.
10. After seeing people, I want some time without having to reply to messages or keep talking so I can recover.

6. Relationships & pace

11. I want to stay connected, but prefer sharing an activity to having to keep finding conversation topics.
12. I care about a relationship but need clear agreements about contact or meetings so the pace does not overwhelm me.
2. Support I would like (optional)

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Where do the prompts and reflections come from?

We wrote everyday prompts around topics in the sources below. The questions, translations and grouping are our own, not versions or translations of AQ, CAT-Q or other scales. Reflections group “Often / Sometimes” responses with fixed explanations and suggestions. No AI inference or summed score is used.

Research background: Hull et al. (2019) studied camouflaging in autistic and non-autistic adults. We reference the topic, not its questionnaire items. That study does not validate this checklist.

Checklist version · 2026-09-13.1

Original English sources. Our introductions are not reviewed or endorsed by these organisations.