By Patty Laushman
Cooking can be so much more than a daily necessity in nutritional fueling. It can be a form of self-expression, an art, a pleasurable activity, and an important stepping stone toward independence. However, cooking in the context of autism can also be a great big challenge!
Like many parts of life, cooking can present a unique set of challenges for autistic individuals. Challenges with sensory sensitivities, executive functioning skill struggles, and more can transform cooking from a fairly straightforward task into an overwhelming ordeal.
This blog post will discuss some of the challenges autistic individuals may face when cooking, real-life solutions, and tips for developing your cooking skills. I hope the advice in this blog post can make cooking more accessible, less stressful, and maybe even enjoyable for you so you can thrive!
Cooking Challenges
The kitchen can be a challenging environment for autistic individuals. Whether it’s an uncomfortable smell or the pressure of managing multiple competing multi-step tasks, many common aspects of autism can impact one’s ability to cook.
Sensory Sensitivities
When cooking, an autistic individual’s sensory sensitivities can transform seemingly innocuous tasks into overwhelming experiences. The loud sizzle of a frying pan, the sound of the smoke detector going off, the strong odors of spices, or the textures of certain foods during preparation can all make cooking a sensory battleground.
Executive Functioning Challenges
Executive functioning relates to the cognitive skills that help us do things such as plan, organize, strategize, and complete tasks. For cooking, executive functioning tasks can include planning meals, having all of the right ingredients at home, following complex step-by-step recipes, cooking more than one dish at once, and time management. Struggles with any of these tasks can making cooking much more challenging.
Fine Motor Skill Challenges
Fine motor skill challenges are probably underreported and underappreciated in autistic individuals, but if this is you, tasks requiring precise fine motor skills can present big challenges in the kitchen. Activities like chopping vegetables, peeling fruits, or accurately measuring ingredients demand a level of dexterity and coordination that may not come easily.
This can make seemingly straightforward cooking tasks more time-consuming and frustrating. These issues could even deter some individuals from cooking altogether.
The Need for "Sameness"
Routine and predictability are comforting for many autistic individuals. That said, the inherently unpredictable and dynamic nature of cooking, characterized by variable outcomes and unforeseen surprises, can pose a challenge to this desire for consistency. Such unpredictability in the kitchen can lead to increased anxiety or a hesitation to participate in cooking activities.
Strategies for Addressing Kitchen Challenges
For autistic individuals, the kitchen can present a unique set of challenges. Acknowledging these challenges and having a plan for overcoming them is crucial in transforming the kitchen into a more accessible space for autistic adults.
My hope is that these strategies will not only make cooking more manageable for you, but also introduce a sense of enjoyment to the cooking experience, and maybe even create a sense of pride in your accomplishments.
Create a Sensory-Friendly Environment
Start by identifying specific sensory triggers in the kitchen and finding ways to reduce them. Once identified, explore various strategies to mitigate these triggers, such as trash cans that seal smells inside, wearing swim goggles while chopping onions, or wearing ear plugs if you have a tendency to cause the smoke detector to go off!
I have a coaching client who literally stuffs paper towel pieces in his nostrils to block offensive odors in the kitchen, though I have recommended simply using a mask like the ones we all wore during the pandemic. I secretly suspect he enjoys the reaction he gets from the others in his household when they see this. (You know who you are!)
If the overall environment is unpleasing, and you have the budget, you can optimize the lighting to your preferences. You can also consider enhancing the kitchen atmosphere with soothing, pleasant aromas such as cinnamon simmering in a pan on the stove or pleasant-smelling incense.
Simplify the Kitchen Layout and Tools
Organizing the kitchen space well to minimize clutter will go a long way toward reducing “friction” in the process of cooking. Implement a system to clearly label the storage area of different tools like utensils, bowls, and appliances, and ensure that everything has a specific place. This approach not only reduces the cognitive load of finding what you need but also simplifies the cooking process, making it a less overwhelming experience.
If you have trouble remembering where things are stored, you can try glass-front or open-air cabinets so you can see what’s inside, or use stylish racks to organize everything in a way that it’s all visible.
Use Visual Supports and Checklists
Step-by-step pictorial recipes, timers, and checklists can help you manage the multi-step nature of cooking tasks. These visual tools help simplify the cooking process by breaking it down into individual, manageable steps.
When I am working with a client on cooking skills, I always use the The Neurodivergent-Friendly Cookbook: A Visual Step-By-Step Cookbook to Empower Your Executive Functioning in the Kitchen.
I love how the cookbook includes visually-based step-by-step instructions, a "brain power meter" that tells you how much the recipe will tax your executive functioning skills, and the recipes start from very simple to increasingly complex to help build skills. Note: if you purchase this cookbook using the link above, I will receive a small commission, but I honestly do use this with clients who want to work on cooking because it's that fantastic!
Use Reminders
If you tend to forget you have items cooking, and maybe you set off the smoke detector frequently, you can benefit from using multiple alarms or the built-in timers on stoves and other cooking appliances.
These reminders can be set to go off not only when the food is finished but also at critical points that require attention like when it's time to stir a sauce or flip a pancake. This practice helps ensure that food is cooked properly and safely while reducing the risk of kitchen accidents.
Use Specialized Kitchen Tools
Alternatively, if you struggle with fine motor skills, choosing utensils with ergonomic designs can provide additional support and ease of use, making kitchen tasks more manageable and even enjoyable. Choose tools that work for you, not against you. They should feel comfortable in your hand.
Build a Routine
Incorporate cooking into your daily routine to ensure regular practice. By setting aside specific times for meal preparation, you commit to honing your culinary abilities. This regularity not only facilitates skill development but also adds what is typically a welcome sense of routine into your overall lifestyle, making cooking an integral and even enjoyable part of your life.
Additional Cooking Advice
Building cooking skills can be approached in a gradual, structured manner that respects your learning pace and preferences. This approach can create a string of small successes that enhance your confidence and competence in the kitchen over time.
Begin with Simple Recipes
Start with recipes that have fewer ingredients and simpler steps like those in the cookbook recommended above. This creates a gentle on-ramp into cooking and enables you to gradually build a solid foundation of basic cooking techniques. As you become more comfortable with the foundational skills, you can confidently move on to tackle more intricate and elaborate recipes, enhancing your culinary capabilities over time.
Familiarize Yourself with Safety Equipment
It’s important for anyone in the kitchen to be well-versed with how to use safety equipment such as fire extinguishers and smoke detectors. Familiarizing oneself with these devices ensures that in the event of a fire or other kitchen-related hazard, the situation can be addressed quickly and efficiently. Regular checks and maintenance of this equipment are also important to ensure they are in good working order and ready to use when needed.
Also, you need to know how to put out different types of fires you may encounter in the kitchen because if you respond incorrectly, you could actually make the situation worse. This blog post from BePrepared.com has detailed instructions for dealing with every type of kitchen fire.
Cook in Community With Others
Cooking alongside family and friends offers a fantastic opportunity for autistic adults to enhance their culinary skills in a fun and supportive environment. This communal approach to learning allows for the sharing of tasks, reducing the pressure to manage all aspects of meal preparation.
It also provides a platform for direct, hands-on learning, where individuals can observe techniques, ask questions in real time, and receive immediate feedback. Furthermore, cooking in a group setting can foster social connections and build confidence, as participants bond while working together toward a common goal.
Create a Personal Cookbook
Compile a personal cookbook of favorite recipes that have been adapted to suit your sensory preferences and skill levels. This personalized collection can not only function as a practical resource for daily cooking but also provide a record of your culinary achievements over time that you can feel proud of!
Practice Makes Perfect
Repeating the same recipes can enhance mastery and confidence. Consistently making well-known dishes helps strengthen your previously developed culinary skills. This allows each step of the cooking process to gradually feel more natural and less intimidating. The repetition can also solidify one's proficiency with specific recipes.
Conclusion
For autistic adults, the path to culinary self-sufficiency may be paved with challenges, but there are many strategies for overcoming them. By creating a sensory-friendly environment, simplifying kitchen layouts, and using visual aids, the kitchen becomes less of a battleground and more of a place for self-expression and the chance to nourish your body with food choices that bring you joy. These adjustments can also transform cooking into a pleasurable and rewarding activity.
Building on the basics by starting with simple recipes and gradually increasing complexity can significantly boost culinary skills and confidence over time. Sharing the kitchen with others can offer support and reduce the overwhelm of trying to do it alone. Communal cooking can also strengthen relationships and enhance the overall enjoyment of the cooking process.
Ultimately, embracing cooking as an autistic adult means recognizing and adapting to one's unique needs while challenging oneself to grow and acquire new skills in the kitchen. The strategies discussed here can help you build a more independent and fulfilling life.
If this blog post has you inspired to learn more, and you would like a life coach who can accompany you on your cooking journey, schedule a complimentary consultation here to discuss your situation and let us figure out who would be the best fit coach on our team for you. Don't delay. Do it today so we can get started right away!