Thriving at Work with Autism

Securing a job is a significant achievement, and it is the first step on your professional journey. Once you are in the workplace, the focus shifts to navigating your role, contributing your skills, and building a sustainable career. For autistic people, the workplace can present a unique set of challenges, from managing the sensory environment to understanding unwritten social rules.

This article is for you, the autistic employee. It provides practical advice and strategies for navigating workplace culture, managing your needs, and communicating effectively. The aim is to empower you with the tools to not just cope at work, but to genuinely thrive and succeed.

Navigating Workplace Culture: The Unwritten Rules

How do you navigate a social landscape where the rules are not written down? The culture of a workplace, with its informal small talk, social expectations, and unwritten codes of conduct, can be one of the most confusing aspects of employment.

• Observe and Learn

  In the beginning, it can be helpful to observe how your colleagues interact. Pay attention to communication styles and general workplace etiquette.

• Find a Trusted Ally

  If possible, identify a trusted colleague or mentor. Having one person you feel comfortable asking for clarification (e.g. "What is usually expected at the team lunch?") can be incredibly helpful.

• Manage Social Energy

  Office small talk and social events can be draining. It is perfectly acceptable to keep conversations brief and focused on work-related topics. You can also manage your energy by attending social events for a short, defined period, or by politely declining if you do not have the capacity.

Managing Your Sensory Environment

The typical office or work environment can be a source of significant sensory stress for many autistic people. The constant background noise, bright fluorescent lights, and strong smells can lead to sensory overload, making it difficult to concentrate and increasing anxiety.

• Identify Your Sensory Triggers

  The first step is to understand what specifically affects you. Is it the hum of the air conditioning? The flickering of overhead lights? The smell from the kitchen?

• Use Your Sensory Toolkit

  You can take steps to manage your own sensory input. Noise-cancelling headphones or discreet earplugs can be invaluable for blocking out distracting sounds. If you are sensitive to light, you might use an anti-glare screen protector or wear tinted glasses.

• Request Environmental Changes

  Do not be afraid to ask for small changes to your immediate environment. This might involve moving your desk to a quieter corner, being seated away from a busy walkway, or asking for the light bulb above your desk to be changed.

Organising Your Workload and Managing Executive Function

Executive functions are the brain's management system for skills like planning, organisation, and time management. Some autistic people may find these areas challenging.

• Break Down Tasks

  A large project can feel overwhelming. Break it down into a list of smaller, more manageable steps. A checklist can provide a clear structure and a sense of accomplishment as you tick items off.

• Use Visual Tools

  Make use of tools that can support organisation. This could be a physical wall planner, a digital calendar with reminders, or visual timers to help with time management and staying on task.

• Seek Clear Instructions

  To ensure you know exactly what is expected, ask for tasks and instructions to be provided in a clear, written format, such as an email with bullet points. This avoids the ambiguity that can sometimes come with verbal instructions.

Effective Communication at Work

Direct and honest communication is often an autistic strength. In the workplace, you can use this to your advantage by being clear about what works best for you.

• State Your Communication Preferences

  It is helpful to let your manager and close colleagues know your preferred style of communication. For example, you might explain that you work best with direct, literal instructions and that you prefer important information to be sent via email so you have a written record to refer back to.

• Prepare for Meetings

  If you find meetings challenging, preparation can help. Ask for an agenda beforehand so you can prepare your thoughts. It is also perfectly acceptable to bring notes with you to ensure you cover your key points.

Understanding and Requesting Reasonable Adjustments

But do you just have to cope with workplace challenges, or can your employer help? In the UK, the Equality Act 2010 makes it a legal duty for employers to make "reasonable adjustments" for disabled employees, including autistic people. A reasonable adjustment is a change that helps to remove or reduce a disadvantage you face at work because of your disability.

Requesting these adjustments is a key part of self-advocacy. To do this, you might schedule a meeting with your manager or HR. It is helpful to be prepared to explain how your autism affects you in your role and to suggest specific adjustments that would support you. Examples include:

• Environmental Adjustments

  Your own desk in a quieter area, different lighting, or permission to wear noise-cancelling headphones.

• Communication Adjustments

  Receiving instructions and feedback in a clear, written format, or having regular check-in meetings with your manager.

• Flexible Working

  Adjusting your start and finish times to avoid busy commutes, or having more frequent short breaks to manage sensory or mental energy.

A Sustainable and Fulfilling Career

Thriving at work as an autistic person is about creating a sustainable balance where you can utilise your incredible strengths while getting the right support for your challenges. It requires self-awareness to understand your needs and self-advocacy to communicate them.

By being proactive and working collaboratively with your employer, you can build a successful, productive, and fulfilling career that is authentic to you.