Adult Autism Checklist

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A. Social Communication & Interaction

•  I find small talk uncomfortable, boring, or confusing.

•  I often miss social cues (tone, body language, facial expressions).

•  I script conversations in my head before/during them.

•  I prefer deep conversations about specific interests over casual chat.

•  I struggle to maintain friendships or relationships long term.

•  I feel drained or exhausted after social interaction.

•  I “mask” or copy others’ behavior to fit in socially.

B. Repetitive Behaviors & Routines

•  I rely on routines and get stressed when plans change.

•  I notice myself repeating movements (fidgeting, rocking, hand movements).

•  I get very absorbed in hobbies or interests, sometimes to the exclusion of other things.

•  I often talk at length about a favorite subject, even if others aren’t as interested.

C. Sensory Differences

•  I’m very sensitive to certain sounds, lights, textures, or smells.

•  Certain clothing, fabrics, or tags are unbearable.

•  I get overwhelmed in busy or noisy environments (stores, parties, public transport).

•  I enjoy strong sensory input (deep pressure, loud music, repetitive movement).

D. Developmental & Emotional Patterns

•  I remember being called “shy,” “awkward,” or “different” as a child.

•  I had difficulty making or keeping friends growing up.

•  I experience meltdowns (emotional outbursts) or shutdowns (going quiet/withdrawing) when overwhelmed.

•  My emotions can feel very intense, and regulation is difficult.

•  I’ve had periods of burnout where functioning drops due to prolonged stress/social demands.

E. Daily Functioning

•  I feel misunderstood or “out of sync” with others.

•  I sometimes hyperfocus on tasks for hours and lose track of time.

•  Transitions (between tasks, jobs, or life changes) are especially hard for me.

•  I’ve experienced anxiety, depression, or other mental health issues tied to feeling different.