Retirement can be a tough life stage to navigate for many people, but it can come with extra challenges if you are neurodivergent.
Research published in 2024 explored autistic people’s experiences of retiring. The author wanted to know “more about autistic people’s experiences of retirement, including what made their experiences good or not so good, and how their experiences could be improved.”
The research found that retirement experiences were different for each person. They developed five key themes based on their interview data:
- The unexpectedness of retirement
- The autistic experience of retirement
- Inadequate retirement support
- “An awful lot of extra hours to have”
- A shift in identity and purpose
In this article we combine our own research into some of the key issues that arise from retirement for people who are neurodivergent with the findings of this research. Here are five challenges (and solutions) of retirement when you are autistic.
1) Loss of daily routine
Work is so much more than simply a way to earn money for most of us. It’s also particularly important if you are autistic, it provides a predictable daily structure – one that can be difficult to replace. And when the comfort of a daily routine goes, it can lead to anxiety and disorientation.
Solution
The National Autistic Society recommends establishing a new, structured, yet flexible routine that balances your personal preferences, energy levels, and sensory needs.
Consider your interests and look for opportunities to pursue them locally. Think about how many activities you are comfortable with a day or week, and plan accordingly. Create visual schedules and have alternative options for unexpected changes. Make sure you build time into your schedule for flexibility.
It might feel strange at first, but with planning, in time your new routine should feel as familiar and comfortable as your old work routine.
2) Social isolation
In addition to giving our life structure, work is also an opportunity for social interaction. And while many of us will miss our colleagues (or at least some of them!) when we retire, if you find socialising hard, the loss of your work community can leave a significant hole in your life.
Solution
It’s important to maintain connections with other people when you retire. So, again, think about what interests you and look for local groups and organisations you can join. Make the most of community resources and technology to support your transition into retirement.
If you live alone, you might be able to find a friendly cafe or restaurant you like and can eat there regularly. After a while it will feel familiar and you will be among other people, which can help ease loneliness. You might get to know staff and other regulars too.
Who knows, rather then reduce your social circle, retirement can be a time when you meet wonderful new friends and acquaintances who share the same interests as you.
3) Sensory overload
Replacing your work environment and routine with new ones can be overwhelming if you are neurodiverse. With the familiar gone, you need to get used to new people, new places, and new routines, all at once – something many people find tricky to handle.
Solution
You don’t need to rush into a new life all at once. If you plan ahead for retirement, you can start joining local groups and meeting new people while you are still working, so you already have familiar faces and places for when you stop work.
And be kind to yourself. If you are finding things overwhelming, step back and return when you are ready. Baby steps that build your comfort and confidence are better than leaping into the unknown and feeling lost and panicky.
4) Information overwhelm
As well as a sensory overload, planning for retirement requires considering different scenarios, investigating multiple options and generally processing a lot of information. As a result, many of us put off (or just don’t consider) serious retirement planning early enough.
This is tough for everyone to try to work through, but research indicates that autistic people may find this more overwhelming.
Solution
If you are find considering all the options for retirement overwhelming, find someone you trust to help guide you through the planning process. They can either explain things themselves, if this is an area that have experience in, or meet with an expert with you.
The earlier you start planning for your retirement – practically and financially – the more prepared you will be, so even if it feels a way off now, do take steps. I find lists very helpful when I feel overwhelmed or confused. You can start by making a list of everything that you worry about regarding retirement. For example:
- What money will I live on?
- What will I do every day?
- How will I meet people?
- Where will I live?
You can take each worry and brainstorm solutions to it. This way it stops being a worrying mess in your head, and instead you can have a tick list or plan of action to work on.
5) Change of identity
Retirement is a psychologically challenging change of life for pretty much everyone. We spend so many years, and so much of our time in those years, working. And our identity is often bound up in our work.
So often one of the first questions we might ask when we meet someone new is “What do you do for a living?” And when we reply, we don’t say “I teach”, or “I do people’s accounts”, we say “I’m a teacher” or “I’m an accountant”. When we stop working, what happens to these identities? And more importantly, what replaces them?
This can be especially hard to navigate when you are neurodiverse and struggle with change. Even more so, if retirement comes unexpectedly or you are not prepared for it.
Solution
This is another reason why planning is so important. If you have mental considered your retirement and started making plans, you’ll be better equipped to handle the change in your life, especially if it’s forced upon you.
So, again, consider how your life will change in retirement, and how you can replace important pillars of your life with new, rewarding ones. Consider what you might want to do with your time, and what kind of people you will want to be around.
Get support to help you retire happily
The difference between a lonely and difficult experience and a happy retirement can come down to the right planning and a good support network.
There are a number of ways you can access support to help you retire well. To start with there’s your existing network or family, friends and any organisations you are already a member of. Beyond these, you can get help from bodies like the National Autistic Society, and the Autism Housing Network. Never be afraid to ask for help if you are struggling. Many people are kind and will be happy to be there for or share advice with someone who needs it
