Autism Trait Wheel

Rate yourself on each trait twice — once for how much it feels like a strength, once for how much support you'd like around it. Watch your profile take shape on the wheel above.

There are no right answers. Move each slider to whatever feels true for you today.

Strength — How much this area is a source of strength, or feels like it works well for you.

Support need — How much support, understanding, or accommodation you'd find helpful here. It's not about being less capable — just where a little backup helps.

Sensory sensitivity

How strongly everyday input — sounds, lights, textures, smells, touch — affects you.

Strength (0–10): ____

Support need (0–10): ____

Social communication

How you connect, read, and express yourself in conversation, including a direct or literal style.

Strength (0–10): ____

Support need (0–10): ____

Routine & predictability

How much steady routines and knowing what's coming help you feel settled.

Strength (0–10): ____

Support need (0–10): ____

Focus & deep interests

Your capacity for deep focus and passionate, in-depth interests.

Strength (0–10): ____

Support need (0–10): ____

Emotional regulation

How you notice, manage, and recover from big or intense feelings.

Strength (0–10): ____

Support need (0–10): ____

Executive function

Planning, starting tasks, staying organized, switching gears, and managing time.

Strength (0–10): ____

Support need (0–10): ____

Masking / camouflaging

How much you hide or perform to fit in, and the energy that takes.

Strength (0–10): ____

Support need (0–10): ____

Sensory seeking

How much you seek out input — movement, pressure, sound, texture — to feel good or regulated.

Strength (0–10): ____

Support need (0–10): ____

Looking at your wheel, what stands out to you?

______________________________________________

______________________________________________

______________________________________________

______________________________________________

Both lines are true: A trait can be a strength and a support need on the same day. Your wheel is a snapshot, not a diagnosis. Redraw it whenever your life changes.

Go deeper

Ready for more? These lessons pick up where this worksheet leaves off.

• Your Spiky Profile, from The Neurodiverse Couples Repair Program. The Trait Wheel gives every area two ratings, not one - and the couples session that stops a gap between two areas being read as not trying.
• What Is Neurodivergence?, from The Neurodivergent Brain. What 'neurodivergent' means, how autism, ADHD & AuDHD differ, the spiky profile, and why fit beats fixing.
• You Were Never Broken, from The Autistic Woman. Discovering you're autistic as an adult woman: the relief and grief of late discovery, and the reframe from 'broken' to differently wired.