Look, we’ve all been there. That moment when you’re scrolling through social media, seeing everyone else’s seemingly perfect lives, and thinking,
“What the hell am I doing with my free time?”
For autistic adults, this feeling can hit even harder. But here’s the thing – hobbies aren’t just about killing time. They’re about finding what lights you up, what gives you that spark of joy, and what helps you make sense of this crazy world.
I’ve talked to countless autistic adults who’ve struggled to find hobbies that click. It’s not that they don’t want to try new things – it’s that the usual suggestions just don’t cut it.
So let’s dive into some hobbies that might work for you, whether you’re looking to chill out, challenge yourself, or connect with others who get you.
Why Hobbies Matter for Autistic Adults
Before we jump into the list, let’s talk about why hobbies are such a big deal, especially for autistic folks. It’s not just about having something to put on your dating profile (though that’s a bonus).
Hobbies can be your safe space in a world that often feels overwhelming. They’re a chance to explore your interests without judgment, develop skills at your own pace, and find a community of people who share your passions. For many autistic adults, hobbies become a vital part of self-care and identity.
Plus, let’s be real – having a hobby you’re into can be a great conversation starter. It gives you something to talk about that isn’t work or the weather. And for those of us who sometimes struggle with small talk, that’s huge.
Finding Your Hobby Sweet Spot
Now, here’s the tricky part. What works for one autistic adult might be a total nightmare for another. That’s why it’s crucial to experiment and find what clicks for you. Don’t let anyone tell you what you should or shouldn’t enjoy. Your hobbies are for you, not for impressing others.
When you’re exploring potential hobbies, pay attention to:
- Sensory experiences: Does it feel good? Sound good? Look good?
- Structure: Is it predictable enough to be comfortable, but not so rigid it’s boring?
- Skill level: Can you start as a beginner and gradually improve?
- Social aspect: Does it allow for interaction if you want it, or solitude if you prefer?
Solo Hobbies for the Introverted Autistic Adult
Sometimes, you just need to do your own thing without dealing with other people. These hobbies are perfect for those days when you want to recharge and focus on yourself.
Diving into Special Interests
You know that thing you can’t stop talking about? The subject that makes your eyes light up and your words come out a mile a minute? That’s your special interest, and it’s the perfect starting point for a hobby.
Whether it’s training, true crime, ancient civilizations, or obscure 80s movies, lean into it. Start a blog, create a YouTube channel, or just keep a personal journal about your discoveries.
The internet has made it easier than ever to deep dive into niche topics and connect with others who share your passion.
Coding and Tech Tinkering
For the logical thinkers out there, coding can be an incredibly satisfying hobby. It’s structured, it follows clear rules, and you can see immediate results from your efforts. Plus, there’s always something new to learn.
Start with simple projects like creating a personal website or automating some of your daily tasks. As you get more advanced, you might find yourself building apps or contributing to open-source projects.
The tech community is often welcoming to neurodivergent individuals, so you might even make some connections along the way.
Artistic Expression Through Various Mediums
Art isn’t just for the “creative types.” It’s for anyone who wants to express themselves, and that includes autistic adults. The great thing about art is that there are so many forms to explore:
- Digital art: Perfect if you prefer clean lines and the ability to undo mistakes.
- Paint by numbers: Structured creativity that can be incredibly soothing.
- Coloring books: Not just for kids – adult coloring books can be a great way to relax.
- Sculpting: Working with clay or other materials can be a satisfying sensory experience.
Don’t worry about being “good” at art. The point is to enjoy the process and express yourself, not to create a masterpiece (though who knows, you might surprise yourself).
Hobbies That Get You Moving
Physical hobbies can be great for autistic adults, helping with sensory regulation and providing a clear focus. Here are some options that might appeal:
Martial Arts: Discipline Meets Movement
Martial arts like karate, taekwondo, or jiu-jitsu can be excellent hobbies for autistic adults. They offer:
- Clear structure and rules
- Predictable routines
- A physical outlet for energy
- Opportunity for individual practice and gradual social interaction
Many autistic adults find that the discipline and focus required in martial arts help them feel more centered in other areas of life too.
Hiking and Nature Photography
Getting out in nature can be incredibly calming for many autistic individuals. Combine hiking with photography, and you’ve got a hobby that engages both your body and mind.
Start with short, easy trails and work your way up. Focus on capturing the details that catch your eye – interesting textures, patterns in leaves, or the way light filters through trees. It’s a great way to practice mindfulness and appreciate the world around you.
Rock Climbing: Problem-Solving in Motion
Rock climbing, whether indoors or outdoors, can be an excellent hobby for autistic adults. It offers:
- Clear goals (reach the top)
- Problem-solving challenges
- Sensory input through different textures and movements
- Opportunity for solo practice or social interaction
Many climbers describe the sport as a form of moving meditation, which can be particularly appealing for those who struggle with traditional meditation practices.
Hobbies That Feed Your Brain
For many autistic adults, intellectual stimulation is key to a satisfying hobby. Here are some options that’ll keep your mind engaged:
Puzzle Solving
Puzzles come in all shapes and sizes, and they’re perfect for the autistic mind that loves patterns and problem-solving. Try:
- Jigsaw puzzles: Start small and work your way up to those massive 5000-piece monsters.
- Rubik’s Cube: Learn the algorithms and challenge yourself to faster times.
- Escape rooms: Many now offer solo or online versions if you’re not up for the group experience.
- Logic puzzles: Sudoku, crosswords, or more complex logic grids can provide hours of entertainment.
Language Learning
Learning a new language can be incredibly rewarding for autistic adults. It offers:
- Clear rules and structure (grammar)
- Pattern recognition (vocabulary and sentence structure)
- Opportunity for both solo study and social interaction
- A window into different cultures and ways of thinking
Start with apps like Duolingo for a structured, gamified approach. As you progress, you might find language exchange partners online or join local language meetups if you’re comfortable.
Chess and Strategy Games
Chess has been a favorite hobby of many autistic individuals throughout history, and for good reason. It’s a game of pure strategy and pattern recognition, with clear rules and endless depth.
If chess isn’t your thing, there are plenty of other strategy games out there:
- Go: An ancient game with simple rules but complex strategy
- Magic: The Gathering: A card game that combines strategy with collecting
- Strategy video games: Games like Civilization or Starcraft offer deep, complex worlds to explore
These games not only challenge your mind but can also provide a way to connect with others who share your interests.
Hobbies That Connect You with Others
While many autistic adults prefer solo hobbies, some find great joy in activities that allow for social interaction on their own terms. Here are some options:
Online Gaming Communities
Video games aren’t just for kids. They can be a great way for autistic adults to connect with others in a controlled environment. Online gaming offers:
- Structured social interaction (focused on the game)
- Opportunity to practice social skills in a low-pressure environment
- Chance to connect with people who share your interests
- Option to engage or disengage as needed
Whether you’re into massively multiplayer games like World of Warcraft or more niche indie titles, there’s likely a gaming community out there for you.
Book Clubs (In-Person or Online)
Reading is often a favorite pastime for autistic adults, and joining a book club can add a social element to this solo activity. Look for:
- Online book clubs if in-person meetings are too overwhelming
- Clubs focused on genres you enjoy (sci-fi, mystery, non-fiction)
- Clubs that provide discussion questions in advance, so you can prepare
Book clubs provide a structured way to interact with others, with the book as a clear focus for conversation.
Volunteer Work in Your Area of Interest
Volunteering can be a great way to engage with your community while focusing on a cause you care about. Consider:
- Animal shelters (great for animal lovers who might struggle with human interaction)
- Libraries or museums (often quieter environments)
- Environmental organizations (for nature enthusiasts)
- Tech-focused non-profits (if you’re into coding or digital skills)
Volunteering allows you to contribute your skills and interests in a meaningful way, often with less social pressure than a typical work environment.
Making Your Hobby Work for You
Alright, so you’ve got some ideas for hobbies. But how do you make them stick? Here are some tips:
Creating a Hobby-Friendly Environment
Set yourself up for success by creating a space that works for your needs:
- Sensory considerations: Good lighting, comfortable seating, noise-canceling headphones if needed
- Organization: Clear storage for hobby materials to reduce visual clutter
- Schedule: Set aside specific times for your hobby to create a routine
- Boundaries: Let others know when you’re engaged in your hobby to minimize interruptions
Remember, your hobby time is important. It’s not selfish to prioritize it.
Dealing with Hobby Burnout
Sometimes, even our favorite hobbies can start to feel like a chore. If you’re feeling burned out:
- Take a break: It’s okay to step away for a while
- Mix it up: Try a new aspect of your hobby
- Connect with others: Sometimes sharing your hobby can reignite your passion
- Reflect: Is this still bringing you joy? It’s okay to move on to something new
Don’t force yourself to stick with a hobby that’s no longer serving you. Your interests may change over time, and that’s perfectly normal.
Turning Your Hobby into More
For some autistic adults, hobbies can become more than just a pastime. They can turn into:
- A side hustle: Selling your art, crafts, or services online
- A career path: Many successful tech professionals started coding as a hobby
- A way to educate others: Sharing your knowledge through blogs, videos, or workshops
- A means of advocacy: Using your skills to raise awareness about autism or other causes you care about
If your hobby starts to feel like it could be something more, don’t be afraid to explore that. Just make sure it still brings you joy – turning a hobby into work isn’t for everyone.
Wrapping It Up
At the end of the day, hobbies for autistic adults are all about finding what works for you. Don’t let anyone tell you that your interests are weird or not worthwhile. If it brings you joy, helps you relax, or gives you a sense of accomplishment, then it’s a valid and valuable use of your time.
Remember, it’s okay to try things out and decide they’re not for you. It’s okay to be passionate about something that others don’t understand. And it’s okay to spend your free time in a way that makes you happy, even if it doesn’t look like what everyone else is doing.
So go ahead, dive into that special interest, start that coding project, or sign up for that rock climbing class. Your perfect hobby is out there waiting for you. And who knows? You might just discover a whole new side of yourself in the process.
Hobbies for autistic adults aren’t just about passing the time – they’re about enriching your life, understanding yourself better, and maybe even connecting with others who share your passions. So what are you waiting for? It’s time to find your thing.
