There are a lot of behaviours and traits associated with autism that many of us have — even though we don’t have autism.
After all, if checking off a few of the “symptoms” of this form of neurodivergence led to a clinical diagnosis, it’s likely the majority of the population would be considered to be on the spectrum. As it stands, according to the National Autistic Society, about 700,000 people in the UK have it, though a report published in the medical journal The Lancet suggests there could be anywhere between 435,000 and 1.2 million people who might be autistic but haven’t been diagnosed. Of course, considering the British population is around 68 million as of 2023, chances are you’re in the clear even if you do relate to some of these experiences. However, if you’re still concerned or think your symptoms might need some further investigation, definitely speak to your GP.
1. Sensory sensitivity
A heightened sensitivity to things like sounds, textures, lights, or smells is something often linked to autism. But it’s not exclusive to autism — plenty of people have sensitivities without being on the spectrum. For example, some find loud noises unbearable or can’t stand certain fabrics, but that doesn’t mean they have autism. Sensory sensitivities might be a result of anxiety, sensory processing disorder, or just personal preferences. It’s helpful to figure out what triggers your sensitivities so you can manage them better. Simple fixes like using noise-cancelling headphones or adjusting your environment can make a huge difference in daily comfort, regardless of the reason behind the sensitivity.
2. A need for routines
A strong preference for routine and predictability is often linked to autism, but it’s something many of us experience, even if we don’t have it. Routines help create a sense of control and reduce stress, especially in overwhelming situations. For a lot of people, having structure helps ease anxiety, and it’s not always because of a neurodevelopmental condition. This habit can also stem from perfectionism, anxiety, or just being organised. For example, some people find peace in meal planning or having a set morning ritual. While having a routine is great, it’s just as important to practise flexibility when life throws something unexpected your way. A bit of balance helps maintain emotional well-being and keeps you from getting too stuck in your ways.
3. Intense focus on hobbies or interests
Intense passion for a particular hobby or subject is something many people can relate to, whether it’s diving deep into a skill, obsessing over a TV series, or researching a niche topic. While this behaviour is often associated with autism, it’s not exclusive to it. A lot of people, even outside the spectrum, get really immersed in certain things. Sometimes, this hyperfocus is just about dedication or genuine curiosity, while other times it can be linked to things like ADHD or just having a driven personality. It’s important to nurture these passions, but also to make sure they don’t take over other parts of your life. Striking a balance allows you to keep your interests without losing touch with other priorities.
4. Social awkwardness
Navigating social situations or picking up on social cues can be challenging, and it’s often tied to autism. But it’s also something many people struggle with, even if they aren’t neurodivergent. Social awkwardness can come from shyness, introversion, or just a lack of experience in certain social situations. Sometimes, it’s simply due to being a bit out of practice or not knowing how to respond in a given setting. These struggles can also come from anxiety or past experiences, like frequent rejection. Building confidence takes time and exposure, but with practice, social situations become less intimidating, and you’ll find it easier to navigate them.
5. Finding eye contact awkward
Avoiding eye contact is a trait often associated with autism, but it’s also something many people experience. For some, it’s about personal comfort, cultural norms, or simply feeling awkward. Many people, even if they’re not on the spectrum, feel uneasy with prolonged eye contact, especially in situations where they’re self-conscious. If eye contact feels uncomfortable for you, it’s okay — it’s a natural thing to avoid sometimes. You can work on improving it by starting in lower-pressure situations or trying simple techniques, like focusing on the bridge of someone’s nose instead of their eyes. It’s all about finding what works for you without pushing yourself too hard.
6. Literal thinking
Being a literal thinker, or struggling with abstract concepts, is another trait tied to autism. But it’s also a way of thinking that some people have naturally. These people process information in a straightforward manner, which can sometimes make things like metaphors or sarcasm hard to grasp. This thinking style doesn’t necessarily indicate autism — it’s often just how someone’s brain works. While it can occasionally cause misunderstandings, it can also be an asset when it comes to logical reasoning and practical problem-solving. Understanding your communication style and asking for clarification when needed can help bridge gaps in understanding.
7. Struggling to adapt to change
Resisting change or struggling with adapting to new situations is a common experience, and not just for people with autism. Many people value stability or feel uneasy about major life transitions, like moving house or starting a new job. It’s natural to want things to stay the same, and changes in routine or environment can be unsettling for anyone. The key is to develop strategies to cope with transitions — like breaking things down into smaller, more manageable steps or focusing on what you can control. Over time, these strategies help you become more resilient, and you’ll find it easier to manage the unexpected without getting overwhelmed.
8. Preferring to be alone a lot
Needing time alone or enjoying solitude is often linked to autism, but it’s also a characteristic of introversion. Just because someone likes to spend time alone doesn’t automatically mean they’re on the spectrum. Some people simply need their space to recharge and focus on personal reflection. Solitude can be an important way to connect with yourself and focus on personal growth. It doesn’t mean you’re isolating yourself from other people; it’s just about finding balance. A healthy balance between social interaction and alone time is key to good emotional health.
9. Clumsiness or coordination challenges
Coordination issues, like struggling with things that require fine motor skills, are sometimes linked to autism, but they can also be signs of things like dyspraxia or ADHD. Some people are naturally less coordinated, and it doesn’t define their worth or potential. Tasks like catching a ball, handwriting, or manoeuvring through tight spaces can be harder for some than others. If this is something you struggle with, things like yoga, dancing, or physical therapy can help improve motor skills. It’s important to remember that everyone’s physical abilities are different, and struggling with coordination doesn’t take away from your overall strengths.
10. Sensitivity to criticism
Being highly sensitive to feedback or criticism is often tied to autism, but it’s also something many people deal with for different reasons, like perfectionism or low self-esteem. Criticism can feel harsh, whether you’re on the spectrum or not, but learning to accept it as a tool for growth can make a big difference. Instead of seeing feedback as a negative, try to reframe it as an opportunity to improve. By practising self-compassion and asking for constructive criticism, you can learn to handle feedback in a way that helps you grow, without letting it knock your confidence.
11. Monotone speech or unique communication styles
Some people with autism have a way of speaking that might come off as monotone or slightly different from what you might expect. But it’s important to recognise that not everyone who speaks this way is on the spectrum. Some people naturally speak in a monotone because of cultural differences, personal preference, or even social anxiety. It’s all about understanding that everyone has their own style of communication, and there’s no one “right” way to speak. Focusing on clarity and expression can make conversations smoother, regardless of how someone talks.
12. Hyper-awareness of small details
Being incredibly aware of tiny details is something commonly associated with autism, but it’s also a trait seen in people who are detail-oriented or meticulous. This hyper-awareness can be a real strength, especially when precision is needed. Whether it’s in work or personal projects, noticing the little things can enhance creativity and problem-solving. Recognising it as a strength, rather than over-analysing why you’re so focused on details, can help you use that skill productively. Embracing it allows you to channel your energy into tasks where your attention to detail truly shines.
