Navigating Retirement as an Autistic Individual: Autism in Retirement Tips

dchin1346
Jul 20
5 min read

Retirement. For many, it’s a time to kick back, relax, and finally do all those things you never had time for. For me, it was a bit more complicated. After I was diagnosed with autism some two months after my 60th birthday, retirement was no longer just about how I might structure my leisure time. It became a whole new chapter of self-discovery, adjustment, and yes, a fair share of awkward moments. If you’re in the same boat, or just curious about how autism intersects with retirement, pull up a chair. I’m here to share what I’ve learned, with a sprinkle of humor and a dash of honesty.

Autism in Retirement Tips: Finding Your Rhythm

Retirement can feel like a big, empty room at first. No work schedule, no deadlines, just... time. For someone like me, who thrives on routine and predictability, this sudden freedom was both a blessing and a curse.

Here are some tips that helped me find my rhythm:

Create a loose daily schedule. Unlike a workday that is filled with rigid timelines, a retirement schedule doesn't have to be rigid unless your need for structure compels you to schedule your leisure time. Having a general plan helps keep the day from slipping away into a haze of procrastination.
Incorporate sensory-friendly activities. Whether it’s gardening, painting, or simply sitting in a quiet park, find what soothes your senses. HINT: This would be an excellent time to indulge in one or more of your special interests.
Stay connected, but on your terms. Socializing can be draining, so choose your interactions wisely. Maybe a weekly coffee with a friend rather than daily calls. Since I am by nature a reclusive introvert, I have limited most of my interaction to my two cats; both of which always initiate contact by approaching me rather than vice versa.

For those of you who want to interact with people, consider finding activities through Meetup.com. This site is an online social networking platform used to organize and discover in-person or virtual community gatherings. It allows users to browse or create interest-based groups where members can share hobbies, professional skills, or personal passions. The platform connects over 60 million registered users across more than 180 countries.
Explore new interests slowly. Retirement is a great time to try new interests. If you have an interest in a given subject but lack expertise or knowledge, consider signing up for a class through adult community education via a local community college.

These small steps helped me turn retirement from a confusing void into a space where I could thrive. If you want to dive deeper, dig deeper into my l autism and retirement life blog for more insights.

Eye-level view of a cozy reading nook with a soft armchair and a small bookshelf

Does Autism Affect Life Expectancy?

This is a question that often pops up, sometimes with a bit of anxiety attached. The truth is, autism itself doesn’t directly affect life expectancy. However, there are factors associated with autism that can influence health outcomes. For example:

Access to healthcare. Navigating the healthcare system can be tricky, especially if sensory sensitivities or communication differences make appointments stressful.
Mental health challenges. Depression and anxiety are common and can affect quality of life and longevity if not addressed. Insofar as I had spent most of my life subconciously masking so as to better "fit in," a good part of my identity was tied up with being a teacher. Retirement brought an unexpected loss of personal identity which initially led to depression and heightened anxiety over not having a plan for my future.
Sarcopenia (muscle mass loss) is the natural, progressive loss of muscle size, strength, and function that occurs with aging. This process can begin during a person's 30s or 40s but often accelerates after age 60, significantly impacting mobility, balance, and independence. This can be particularly true if you were relatively active at work but became more sedentary with retirement.
Co-occurring health conditions. Many autistic adults experience conditions like epilepsy, anxiety, or gastrointestinal issues, which can impact overall health.

The key takeaway? Being proactive about health, finding healthcare providers who understand autism, and advocating for yourself can make a big difference. Retirement can be a perfect time to focus on these aspects without the pressure of work.

Embracing Change: Adjusting to a New Identity

One of the biggest surprises for me was how retirement shook up my sense of identity. For decades, my job was a big part of who I was. Suddenly, that was gone. Add to that a late autism diagnosis, and it felt like I was rebuilding myself from scratch.

Here’s what helped:

Allow yourself to grieve. It’s okay to feel lost or uncertain. Retirement and a new diagnosis are big life changes.
Explore your authentic self. Without the mask of work or social expectations, you can start to understand what truly makes you happy. Again, this would be a good time to pursue one or more of your special interests.
Seek out communities. Whether online or in person, connecting with others who share your experiences can be incredibly validating.
Set new goals. These don’t have to be grand. Even small achievements, like learning a new recipe or mastering a craft, can boost confidence.

Remember, this is your time. It’s okay to take it slow and figure things out as you go.

Close-up view of a journal and pen on a wooden table, symbolizing self-reflection and new beginnings

Practical Tips for Managing Sensory Needs in Retirement

Sensory sensitivities don’t retire just because you do. In fact, with more free time, you might notice them more. Here are some practical ways to manage sensory needs:

Create a sensory-friendly space at home. Soft lighting, noise-cancelling headphones, and comfortable furniture can make a big difference.
Plan outings during quieter times. Early mornings or weekdays might be less overwhelming than weekends.
Use technology to your advantage. Apps for meditation, white noise, or even virtual tours can provide sensory relief.
Communicate your needs. Don’t hesitate to explain your sensory preferences to friends or family. Most people want to help but don’t know how.

These strategies helped me enjoy retirement without feeling constantly on edge.

Looking Ahead: Retirement as a Journey, Not a Destination

If there’s one thing I’ve learned, it’s that retirement isn’t a finish line. It’s more like a winding path with unexpected turns. Being autistic adds layers to this journey, but it also offers unique strengths - like attention to detail, deep focus, and a rich inner world.

So, what’s next? For me, it’s about continuing to learn, connect, and embrace my authentic self. Maybe that means volunteering, writing, or simply enjoying quiet mornings with a cup of tea.

If you’re navigating this path too, remember you’re not alone. Resources like this blog can offer support and community as you find your way.

Retirement is a new chapter, full of possibilities. It might be a little messy, a bit uncertain, but it’s yours to write. And hey, if you stumble along the way, that’s just part of the story.