She Rocks the Spectrum

Common Autistic Communication Needs

A self-knowledge worksheet — plus a one-page summary you can hand to anyone who's serious about meeting you halfway.

Most of the communication friction autistic adults experience is an accommodation problem wearing a personality-clash costume. The other person doesn't know that calling unannounced costs you forty minutes of recovery. You don't know that your detailed answer to 'how are you' is registering as oversharing. Neither of you is broken. The information just isn't on the table.

This worksheet puts it on the table. Work through Part 1 for yourself. Part 2 is the summary you can share.

Part 1 — My Communication Needs Profile

Channel

Mark every channel preference that fits.

• [ ] Text / chat is easier on me than calls
• [ ] Email is easier than text (because I can take my time)
• [ ] Voice notes are easier than typed messages
• [ ] Video calls are okay only if I can turn my camera off
• [ ] Phone calls take real effort and shouldn't be sprung on me
• [ ] Calls need to be scheduled in advance, not initiated cold

Timing

• [ ] I need processing time before answering big questions — please don't expect an answer in the moment
• [ ] I'm sharpest in the morning, hard to reach by evening
• [ ] I'm sharpest in the evening, hard to reach in the morning
• [ ] Right after sensory overload (loud places, crowds), I need quiet, not conversation
• [ ] Don't drop hard topics on me during transitions (arriving home, getting in the car, going to bed)

Style

• [ ] Directness is kinder to me than hints or implication
• [ ] Tell me what you want explicitly — I won't read between the lines reliably
• [ ] Sarcasm sometimes lands as sincere; please flag it
• [ ] My tone may sound flat or sharp when I don't feel that way — please don't assume tone equals feeling
• [ ] When I infodump, I'm bonding, not lecturing
• [ ] Long pauses don't mean I'm upset — I'm thinking

Body

• [ ] Eye contact is taxing — please don't read its absence as disinterest
• [ ] I may stim while we talk; it helps me listen better, not less
• [ ] Hard conversations go better when we're walking or driving than face-to-face
• [ ] Touch during a hard conversation can overload me, not soothe me

Conflict

• [ ] Tell me you want to talk about something hard before you start
• [ ] One topic at a time — if you switch, I will lose the first one
• [ ] End by recapping what we decided, so I'm sure I have it
• [ ] I may need to pause and come back rather than push through

Part 2 — The Hand-Off Summary

Distill what you marked above into a short, plain-language note you can actually send to someone. Tone tip: explain the WHY, not just the rule. 'I respond better to text than calls — phone calls take more energy and I want to give you my best answer' lands better than 'don't call me.'

How I prefer to communicate (channel, timing):

______________________________________________
______________________________________________
______________________________________________
______________________________________________

What helps me understand you (style, directness, advance notice):

______________________________________________
______________________________________________
______________________________________________
______________________________________________

What my body does that you might misread (eye contact, tone, stimming):

______________________________________________
______________________________________________
______________________________________________

What I need during hard conversations:

______________________________________________
______________________________________________
______________________________________________

The one thing I most need from you, in your own words:

______________________________________________
______________________________________________

Inspired by: Inspired by Devon Price's Common Autistic Communication Needs in Unmasking Autism (Harmony, 2022). The prompts, structure, and hand-off summary format above are our own.

A gentle note: This worksheet is a learning tool, not treatment. If what comes up for you feels too big to hold alone, please work with a qualified clinician.