High-Functioning Autism: 23 Strengths-Based Daily Worksheets

Autism diagnoses are rising exponentially. A study by Russell et al. (2022) reported a 787% increase in UK diagnoses between 1998 and 2018.

Similarly, 1 in 36 8-year-old children were diagnosed autistic in the United States in 2023 (Maenner et al., 2023).

High-functioning autism is characterized by neurodevelopmental differences in sensory processing, executive function, communication, and learning but is not a recognized medical term. Rather, it refers to what some clinicians in the field call “level 1 autism” (Waizbard-Bartov et al., 2023).

However, those adhering to a neurodiversity paradigm rarely refer to “high-functioning autism” or “levels” of autism. This is because the autistic spectrum is not linear but “spiky” (Murray et al., 2023). Every autistic person is different, with a varied range of strengths and weaknesses in a range of neurocognitive domains, just like everybody else.

High-functioning autism is used in this article to refer to autistic adults who live independently but may have support needs requiring accommodations at work or college. We also offer 23 free strengths-based worksheets, with five specifically designed to support high-functioning autistic adults with daily living.

Before you continue, we thought you might like to download our three Strengths Exercises for free. These detailed, science-based exercises will help your clients realize their unique potential and create a life that feels energizing and authentic.

Exploring the Common Challenges of High-Functioning Autism

The challenges facing high-functioning autistic (HFA) adults are shared across the spectrum to different degrees. However, here are some of the most common.

1. Sensory processing differences

High-functioning autistic adults experience sensory processing differences due to the autistic brain’s atypical processing of sensory information, leading to heightened or reduced sensitivity to sensory stimuli (Markram et al., 2007; Nerenberg, 2020).

Some of the most common sensory processing challenges include the following:

Hypersensitivity (over-responsiveness) or hyposensitivity (under-responsiveness) to

• Sound
  Everyday sounds like traffic, crowds, or even the hum of electrical appliances can be overwhelming if a person is hypersensitive, while an inability to distinguish specific sounds from background noise may occur if someone is hyposensitive.
• Light
  Bright lights can cause discomfort or pain if hypersensitive, but may be preferred if hyposensitive.
• Touch
  Certain textures, clothing, or even light touch can be distressing if hypersensitive, but heavy pressure or touch like weighted blankets may be preferred if hyposensitive.
• Smell
  Strong smells can be intolerable if hypersensitive but comforting if hyposensitive.
• Taste
  Certain food textures or flavors may be unpleasant or even nauseating if hypersensitive, but strong flavors or spicy food may be preferred if hyposensitive.

Also, proprioceptive differences in body awareness and coordination can make autistic people more accident-prone. Meanwhile, vestibular differences in balance and spatial orientation might lead to stimming movements like spinning or rocking to self-regulate.

Interoceptive differences in sensing internal body signals, such as hunger or thirst, can affect emotional regulation and awareness of physical discomfort or pain.

What are the consequences?

Autistic people may cope with sensory processing challenges by self-soothing, stimming (repetitive behaviors that help regulate the nervous system), and environmental adjustments (Aherne, 2023).

These might include using noise-canceling headphones, adjustable lighting, wearing comfortable or safe clothing, and having a quiet space to retreat to when overstimulated.

If sensory overload progresses to overwhelm, then anxiety, stress, and fatigue can trigger meltdowns. This is a result of severe nervous system dysregulation and typically requires time in a safe space to self-regulate and recover (Armstrong, 2010).

2. Attention regulation differences

High-functioning autistic adults can experience attention regulation differences. Multi-tasking and attentional switching between tasks or stimuli may be especially challenging (Murray et al., 2005; Murray, 2018).

Autistic people often involuntarily hyperfocus on their specific interests to the exclusion of other stimuli or demands. This neurocognitive difference is termed monotropism (Murray, 2018).

The tunnel vision associated with monotropism means that some high-functioning autistic adults can experience cycles of hyperfocus and burnout, especially when studying or working in areas that consume their attention and interest (Aherne, 2023).

These differences are thought to have a genetic and neurocognitive basis and can significantly impact daily life and social interactions (Aherne, 2023).

3. Emotional regulation differences

High-functioning autistic adults may have trouble controlling their emotions. This is often because of differences in how they process sensory information, how they pay attention, and the ableism they face in a neurotypical world (Markram & Markram, 2010).

Emotional regulation differences may also include heightened anxiety and difficulties in social interactions, especially in new and unfamiliar situations (Aherne, 2023).

4. Social communication differences

On the whole, neurodivergent adults of all kinds are direct communicators and prefer clear communication with others (Aherne, 2023). Some high-functioning autistic adults may be especially literal in their communication and interpretation of others’ words (Waizbard-Bartov et al., 2023).

High-functioning autistic adults may find interpreting nonverbal social cues challenging. These problems often occur when autistic people try to navigate the indirect communication style of neurotypical people, who may imply things, drop hints, and use body language to convey extra layers of meaning when communicating (Armstrong, 2010; Aherne, 2023).

Accommodations, adjustments, and solutions

Understanding and accommodating these differences can greatly enhance the quality of life for high-functioning autistic adults. This requires simple environmental and communication adjustments and tailored support strategies that play to an individual’s strengths (Altogether Autism, 2022).

A Strength-Based Approach to HFA

A strengths-based approach to understanding high-functioning autism focuses on the advantages associated with the above differences.

1. Heightened awareness and positive appreciation

Sensory processing differences often include an exceptional awareness of detail, subtle shifts in external conditions, and an elevated appreciation of positive stimuli in nature, art, music, and during safe connections with others (Nerenberg, 2020).

While high-functioning autistic adults may be more sensitive to environmental and social triggers, they are also more sensitive to “glimmers” — positive, regulating, and nourishing stimuli (Rizzo & Röck, 2021).

2. Deep focus

Attention differences include a capacity for deep, sustained attention and focus on tasks and topics of interest. This has been proven to enhance the productivity of autistic adults in the workplace when employed in an occupation that plays to their individual strengths (Eng, 2018).

High-functioning autistic adults have an exceptional capacity to attend to details others miss, including subtle shifts in affect and behavior in other people (Rizzo & Röck, 2021).

3. Greater appreciation and joy

Strengths associated with emotional regulation differences include a heightened capacity for appreciation, joy, and awe in safe, inclusive, and regulating environments (Markram & Markram, 2010). It can also lead to an enhanced capacity for empathy, especially with other neurodivergent people (Rizzo & Röck, 2021).

For an interesting snapshot of how sensory processing differences, attention differences, and emotion regulation differences are intertwined, watch this excerpt from TV presenter Chris Packham’s BBC documentary series Inside Our Autistic Minds.

4. Honesty & integrity

Next, social communication differences include the preference for direct communication free of any hidden agendas (Aherne, 2023; Armstrong, 2010).

This means that high-functioning autistic adults are very honest and have tremendous integrity. They are reliable, loyal, and dependable, as they say what they mean and mean what they say (Altogether Autism, 2022).

High-functioning autistic adults can also be very self-contained and undemanding to be around socially. Many autistic adults are more focused on pursuing their special interests than on winning the approval of people outside their intimate circle (Murray et al., 2005).

An overview of autistic strengths

For an inspiring strengths-based understanding of autism, take a look at this talk, Autism: The New View. The World is Disordered by the Neurodivergent Doctor, who is a neurodivergent clinician specializing in care for autistic and other neurodivergent clients.

His channel is also packed with supportive audio and video resources.

A Theory Explaining Environmental Sensitivity

As mentioned above, high-functioning autistic adults are likely to experience a range of differences from neurotypical adults that involve either hypo- or hypersensitivity to environmental stimuli.

Intense world theory

A recently developed strengths-based perspective on autism called intense world theory (Markram & Markram, 2010) proposes that autistic adults and other neurodivergent or highly sensitive adults experience the world more intensely than neurotypical people.

The theory proposes that neurodivergent adults retain a hyperconnected nervous system characterized by bottom-up processing.

I’ll explain what this means. A baby has a much denser, hyperconnected nervous system than an adult and experiences the world through direct sensory processing (bottom-up processing) prior to the acquisition of language (Markram & Markram, 2010).

Neurotypical maturation involves synaptic pruning, which thins out neuronal networks throughout the brain and body during the developmental stages of childhood. This enables the brain to filter out unnecessary stimuli and supports the executive functioning needed to navigate a complex world. Autism researcher Luke Beardon (2008) referred to this in the clip above.

The neurotypical development trajectory is accompanied by the parallel development of top-down processing based on the conceptual frameworks of language development (Markram & Markram, 2010).

However, autistic and other neurodivergent adults continue to experience the world primarily through direct sensory perception or bottom-up processing (Markram & Markram, 2010). High-functioning autistic adults tend to experience the world very intensely.

Neurodivergent adults of all kinds may also experience secondary top-down processing, meaning conceptual and cognitive frameworks might be applied to filter and understand their experience some time after it has happened (Rizzo & Röck, 2021).

Experiencing the word intensely via bottom-up processing can lead to overstimulation and sensory overwhelm. However, it also means that high-functioning autistic adults perceive details others miss, given their extraordinary sensitivity to subtle sensory, affective, or energetic shifts in the social and natural environment (Rizzo & Röck, 2021).

The remainder of this article consists of a collection of worksheets that can be used to manage challenges with nervous system regulation, including sensory processing sensitivity, social anxiety, emotional regulation, decoding nonverbal communication, and rejection sensitivity dysphoria (RSD).

According to intense world theory and lived experience research, the roots of the many strengths and challenges experienced by high-functioning autistic adults can be traced to a hyperconnected nervous system accompanied by bottom-up processing and secondary top-down processing of day-to-day lived experience (Rizzo & Röck, 2021).

6 Worksheets for sensory sensitivity

Our first worksheet is a list of tips for managing an intense sensory world, entitled Environmental Adjustments. It can be used to help construct a list of personal accommodations for school, college, or the workplace or to design a comfortable and rejuvenating space at home.

Additional worksheets that can be used to support sensory processing sensitivity include the following:

• Nature Play describes how to take a mindful walk in nature. This can help regulate sensory processing.
• Anchor breathing explains mindful breathing for embodied safety and grounding.
• The Five Senses Worksheet can be used as a safe grounding technique in the sensory world.
• The Voo Sound is a somatic experiencing technique that uses vocal stimming to regulate the nervous system.
• Shake It Off is another somatic exercise using movement to reset a dysregulated nervous system.

5 Worksheets for Social Anxiety

Many high-functioning autistic adults become anxious when faced with change, which includes meeting new people and being exposed to unfamiliar environments and situations.

The Managing Social Anxiety worksheet has been designed to support high-functioning autistic adults in unfamiliar social situations.

Some additional free worksheets that could help you support your client with their social anxiety include:

• The Fact Checking Thoughts Worksheet will help your client identify the difference between thoughts and facts by recognizing that many anxiety-provoking thoughts have little basis in facts or reality.
• Our 3-Step Mindfulness Worksheet can be used to reconnect to the present moment. It can be practiced anywhere during a short break when anxious.
• STOP the Panic worksheet is very helpful when anxiety threatens to shift into panic.
• Managing Panic is to help your client recognize indicators of panic attacks and help manage them in the future.

5 Emotion Regulation Exercises

Your high-functioning autistic adult clients might experience emotional regulation challenges due to sensory sensitivity, social anxiety, and ableism when navigating a neurotypical world.

However, many HFA adults may also have coped well in the past. This worksheet, Emotional Regulation Strategies, helps clients identify their best emotional regulation skills by reflecting on their strengths and what worked well previously.

Your client may also benefit from the following emotional regulation worksheets:

• Use this Emotional Labeling exercise to help clients recognize emotions conveyed through facial expressions.
• The Rate Worksheet is useful to explore, recognize, accept, take care of oneself, and express emotions.
• The Skills for Regulating Emotions worksheet explains how to pay more attention to positive emotions and glimmers than negative emotions and triggers to support emotional regulation.
• Our Emotional Wellness Quiz is a group exercise intended to support the development of emotional literacy and improve emotional regulation.

4 Worksheets to Understand Nonverbal Communication

Some high-functioning autistic adults find decoding neurotypical communication challenging because it can be verbally indirect and rely on body language and other nonverbal communication to convey meaning.

This Decoding Nonverbal Communication worksheet has been designed to support your client in navigating indirect communication that depends on nonverbal cues.

Your high-functioning autistic clients may also benefit from the following self-explanatory worksheets:

• Learning to Recognize Nonverbal Cues
• Nonverbal Mood-Spotting Game
• Interpreting Body Language

Coping Mechanisms to Deal With Rejection

High-functioning autistic adults have often grown up in invalidating environments, especially if they were diagnosed later in life. Many of their strengths will have been overlooked or masked, and the challenges they have faced navigating a neurotypical society are regarded as deficits (Altogether Autism, 2022).

As a result, many autistic adults internalize a severe inner critic and become especially sensitive to signals conveying an implied rejection from others and wider society. This tendency to anticipate rejection based on subtle shifts in attention or communication has been termed rejection sensitivity dysphoria (Aherne, 2023).

3 Worksheets to help manage rejection sensitivity dysphoria

The worksheet Dealing With RSD has been especially designed for working with clients with RSD by focusing on the underlying strength of compassion and care. The following worksheets may also help neurodivergent clients develop the emotional skills required to manage their sensitivity to rejection.

Our Grounding and Centering worksheet describes a somatic experiencing technique to help regulate the nervous system. This could be especially useful for managing anxiety autistic clients’ experience when expecting or anticipating rejection.

Finally, our I Will Survive worksheet can help your clients identify the strengths they can use to overcome setbacks, including different forms of rejection.

Helpful Resources From PositivePsychology.com

In addition to these worksheets, we have a series of articles on strengths with additional worksheets and tools you may find useful, including:

• 3 Most Accurate Character Strengths Assessments and Tests
• What Is a Strength-Based Approach? (Incl. Examples & Tools)
• 12 Strength-Based Skills & Activities to Boost Your Practice

We also have an ICF-accredited Maximizing Strengths Masterclass© that delves into the latest scientific applications of the strength-based approach. It will also earn you eight continuing education credits to support your ongoing professional development.

If you’re looking for more science-based ways to help others develop their strengths, check out this collection of 17 strength-finding tools for practitioners. Use them to help others better understand and harness their strengths in life-enhancing ways.

A Take-Home Message

High-functioning autism is not a medical term but is used by some clinicians to refer to those on the autistic spectrum who live independently but have some support needs, especially in the workplace or in educational settings.

High-functioning autistic adults have strengths and challenges associated with a hyperconnected nervous system, which means they experience the world very intensely.

Sensory processing sensitivities can be supported by making simple environmental adjustments to lighting and sound input, and providing quiet spaces for breaks. Each autistic person is different and will benefit from additional tailored self-regulation strategies to navigate a neurotypical world.

We hope you enjoyed reading this article. Don’t forget to download our three Strengths Exercises for free.