Let’s be real for a hot second:
If you’re reading this, your coffee is probably cold (again), your to-do list is laughably long, and you’ve had at least one moment today where you questioned your ability to keep doing all of it. Sound familiar?
Burnout isn’t just a buzzword in the autism mom world. It’s a lifestyle hazard.
The constant advocacy, the emotional rollercoaster, the sensory overload (your kid’s and your own), the IEP meetings that feel more like battlefields than support sessions, the never-ending guilt, the impossible pressure to do it all perfectly… it piles on. Every. Damn. Day.
And if you’re like most autism moms I know (including myself), you’re exhausted but somehow still running on sheer willpower, caffeine, and a bucket of love.
But please hear me out: you don’t have to overhaul your life to start feeling better. You don’t need a week-long spa retreat (though um yes, please). Sometimes, the way out of burnout starts with something simple—something small.
Let’s talk about 5 Small Wins you can start today.
Not because you’re failing. But because you deserve to feel a little more human again.
✅ 1. Declare a “No Guilt” Zone (Even for 10 Minutes)
Why this works:
Guilt is the silent killer of your energy. Whether it’s mom guilt, meltdown guilt, screen time guilt, or “I lost my sh*t today” guilt—it drains you dry. And the kicker? Most of it is self-imposed.
The small win:
For just 10 minutes today, give yourself full permission to feel no guilt. None. Zip. Nada. You don’t have to fix anything in those 10 minutes. You’re not a bad mom for needing a break. You’re a human mom. And guess what? Your kids don’t need perfect. They need present—and you can’t be present if you’re drowning in guilt.
Try this:
Put your hand over your heart and say, “I’m doing the best I can. And that’s enough today.” Even if you don’t fully believe it yet. Say it anyway.
Bonus points: If you can extend this into a longer chunk of time—say, during a walk or a hot bath—do it. Even five guilt-free sips of coffee can be revolutionary.
✅ 2. Pick ONE Thing to Let Go Of
Why this works:
Burnout thrives in the land of unrealistic expectations. When everything feels important, nothing actually gets done. And you end the day feeling like a failure—not because you didn’t work hard, but because the list was stacked against you from the start.
The small win:
Pick ONE thing to cross off your list today—not because it’s done, but because it’s not actually necessary. For real. Let it go.
Didn’t fold the laundry? Who cares. Didn’t RSVP to that school fundraiser? Cool. Didn’t make the “perfect” dinner? Chicken nuggets are a food group.
Try this:
Write your to-do list. Then pick one task to delete, not complete. That’s right. DELETE it. You’ll feel instantly lighter. That’s energy you get back.
Permission granted: Not everything has to be done today. You’re allowed to prioritize survival and sanity.
💛Psst….these wins are great but if you’re really ready to start showing up for yourself and your family with more peace and energy I have a FREE 7-Day Trial to my all-time favorite personal growth app. Get small, doable steps to help you feel less overwhelmed — starting today.
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✅ 3. Do Something Just for YOU (Even If It’s Weirdly Small)
Why this works:
When was the last time you did something for you that wasn’t in service of someone else? And no, I’m not talking about showering (though if that’s your only solo time—solidarity, momma).
Burnout happens when we forget we’re people outside of our kids’ needs. Especially when our days are packed with appointments, behavior tracking, and making sure everyone else’s emotional needs are met.
The small win:
Do ONE thing that feels selfish. Not because it’s productive. Not because it helps anyone else. Because it brings you joy.
Examples of tiny-but-mighty wins:
- Dance in the kitchen to your favorite music for 3 minutes
- Hide in your car and scroll in silence
- Read one page of a book you actually want to read
- Smell your favorite essential oil or light a candle (yes, even during chaos)
- Wear lipstick just because
Try this mantra:
“I’m allowed to exist as a whole person. Not just a caregiver.”
Yes, momma. YOU matter too.
✅ 4. Connect with One Person Who Gets It
Why this works:
Isolation is sneaky. It tells you you’re the only one struggling, the only one losing patience, the only one hiding in the bathroom crying behind a locked door (which your kid have probably already learned to unlock).
But here’s the truth: you are not alone. There’s a whole underground army of autism moms who are also trying to figure it all out—who love their kids fiercely and are quietly breaking down behind their smiles.
The small win:
Reach out to just ONE person today who gets it. Send a meme, vent in a text, tag them in a “holy crap this is my life” reel.
Even a quick “you too?” can lift the weight.
Don’t have that person yet?
You’re invited into my world. DM me “MOMFRIEND” and I’ll be that person for you. No judgment. Just a safe place and open heart.
Try this:
Make it a habit. One connection per day. One truth shared. That’s how we stay strong together.
✅ 5. Celebrate ONE Thing You Did Right Today
Why this works:
Burnout makes your brain forget every single thing you’ve done well. It zooms in on the moments you snapped, the dishes you didn’t do, the therapy homework that got skipped. But you’re doing so much more right than you’re giving yourself credit for.
The small win:
At the end of the day, write down (or say out loud) ONE win. Just one.
Maybe it’s:
- “I kept my cool during a meltdown.”
- “I advocated at summer school, even though it was hard.”
- “I didn’t cry in the IEP email chain today.” (YES girl!)
- “I played with my child for 5 whole minutes and gave them undivided attention.”
That counts. It all counts.
Try this:
Start a “Small Win Journal.” Keep it by your bed or phone. It’s not for Pinterest. It’s for you. On the hard days (and there will be more), you’ll have proof that you’ve been showing up like a total badass, even when it didn’t feel like it.
Final Thoughts: Your Burnout Is Valid—but So Is Your Power
Look, I’m not going to sugarcoat it.
Autism parenting is hard. It’s messy and raw and can feel soul-crushing at times. But it’s also beautiful and redemptive and real.
Your burnout doesn’t make you weak.
It means you’ve been running hard, caring hard, loving hard—and you need a damn break.
You deserve these small wins.
You deserve rest, joy, connection, and messy imperfection.
So today, just pick one. Start small. Let that one thing remind you that you’re still in there—underneath the meltdowns and paperwork and sticky handprints on the fridge.
You’re not just surviving.
You’re growing, too.
Need More Support?
✨ Want practical ways to calm the chaos and feel more confident advocating for your child this summer?
DM me the word IEP and I’ll send you my free guide to navigating school support—even when the system makes you want to scream. 🧠💪📚
✨ Want daily doses of real-mom encouragement and holistic calm?
Follow me on Instagram @autism.help.for.moms and tag a fellow warrior mom who needs to hear this today.
Because we’re not meant to do this alone.
Not now. Not ever.
