Tools › Autism & sensory › Masking Log
🎭 Autism & sensory · Free printable tool
Masking Log
Where you mask, for how long, and what it costs. A week of data shows which situations are worth the price and which are not.
Masking (camouflaging autistic traits) is linked to exhaustion, burnout and worse mental health in research. Not all masking is avoidable, but most people mask far more than needed. Rate the cost 0 (free) to 5 (wiped out) and note what you were hiding.
What is inside
- ✓Day / situation · With whom · How long · What I was hiding (stims, tone, eye contact, honesty...) · Cost 0-5 · Was it worth it?
- ✓Looking at the week
- ✓Where the cost was highest
- ✓Where I could unmask a little, and with whom
- ✓One safe person or place where I do not mask at all
How to use it
- 1Print it, or open it on a tablet and fill it with a stylus.
- 2Use it for one week before judging it. New habits need a few repetitions.
- 3Bring it to your doctor or therapist: a filled sheet says more than memory.
This tool supports self-management. It is not a diagnosis and does not replace professional care.
Other tools for Autism & sensory
🎧 Sensory Profile ChecklistMap what each sense seeks, avoids and reacts to, audit your environments and write your overload plan.
🔋 Weekly Energy BudgetSpoon theory on one page: what each day costs, what recharges you, and where the week goes into the red before it happens.
🛟 Meltdown & Shutdown PlanWritten while calm, for the moments when you cannot speak: early signs, what helps, what others must not do, and recovery.