ADHD Burnout Recovery: 12 Tips

It is possible to prevent ADHD burnout by implementing strategies to manage stress, prioritize tasks, and maintain a healthy work-life balance.

ADHD burnout is a state of physical, mental, and emotional exhaustion caused by the constant stress and challenges associated with managing ADHD symptoms. It occurs when individuals with ADHD feel overwhelmed by their responsibilities and struggle to cope with the demands of daily life.

When left unchecked, ADHD burnout can lead to feelings of overwhelming exhaustion, reduced productivity, and a sense of helplessness or despair.

These consequences can negatively impact various aspects of life, including work performance, personal relationships, and overall mental health.

Ultimately, learning strategies to manage ADHD burnout is vital for maintaining mental health, fostering personal growth, and enabling individuals to lead fulfilling lives while effectively managing the challenges associated with ADHD.

Below are 12 tips to help with managing burnout:

1. Identify what is causing burnout

Take time to reflect on situations, environments, and activities that drain your energy or cause you to feel overwhelmed, anxious, or stressed. This can be a good place to start if you are unsure how to deal with these stressors.

Write down situations or experiences you find stressful, for example:

• Distracting noises or conversations
• Cluttered or disorganized workspaces
• Having to sit still for extended periods
• Being presented with too much information at once
• Having large projects and not knowing where to start
• Having to juggle multiple tasks simultaneously
• Feeling pressured to meet tight deadlines
• Engaging in long, unstructured meetings

You could also group these stressors into categories based on location (e.g., Work Stressors, Home Stressors) or based on their type (e.g., Environmental Distractions, Task-Related Demands, Time Management Challenges, and Organizational Difficulties).

By identifying and categorizing your stressors, you can gain a clearer understanding of what triggers your ADHD burnout. This awareness can help you develop targeted strategies to minimize or cope with these stressors more effectively.

2. Weekly task allocation

For individuals with ADHD, managing tasks and preventing burnout can be particularly challenging, causing overwhelming feelings and frustration.

By implementing a simple yet effective task allocation strategy, you can take control of your week, prioritize your tasks, and reduce the risk of burnout.

This strategy will require a weekly planner or calendar, either a paper one that can be put in a highly visible location or alternatively on your phone calendar.

1. Write a list of tasks you would like to complete by the end of the week. Make sure the number of tasks are reasonable – do not expect to complete absolutely everything. Choose ones that are most important for this week.
2. Identify which tasks are ‘high priority,’ meaning they should ideally be completed soon.
3. Identify which tasks are ‘lower priority,’ meaning that you would like to complete them soon but you can allow more time.
4. On your weekly planner, place the higher priority tasks on days earlier in the week. This is so if something happens to interrupt this task’s completion, you can move it to another day and have another chance at completing it.
5. Put the lower priority tasks near the end of the week so that even if you cannot complete them in time, you have still accomplished your most important tasks.
6. Allow yourself some kindness if you did not complete everything this week. Simply move your leftover tasks to next week.

It might take a bit of trial and error and time to get organized with your week. Consider if you need to reduce the intensity of the tasks to better fit your other responsibilities week-by-week.

3. Align your life with your authentic self

To prevent ADHD burnout, ADHD life coach Caren Magill suggests getting “really real” with yourself and aligning your life with your authentic values and passions. She explains that doing so will bring clarity to your decisions.

Here’s a step-by-step guide to help you do this:

1. Identify your priorities by writing down what truly matters to you. Limit this list to 3-5 core values. Examples can include: ‘my well-being,’ ‘my loved ones,’ and ‘my creativity.’
2. List your current responsibilities, activities, and goals. You could group these into ‘work responsibilities,’ ‘home activities,’ or ‘family commitments,’ etc.
3. Assess whether each item aligns with your identified priorities. Try rating this alignment on a scale of 1-10 if this helps.
4. Consider if there is anything that could be feasibly let go or reduced if they do not align with your values.
5. Simplify your life by reducing things that do not bring you joy. Focus on experiences and activities that make you happy and align with your priorities.
6. Going forward, assess your goals and values when presented with new tasks or commitments. Learn to say no if something does not support you.
7. Regularly check-in with yourself: Periodically reassess your commitments and priorities to ensure you’re staying true to your authentic self.

By following these steps, you can create a life that reflects who you are and supports your well-being, ultimately reducing the risk of ADHD burnout.

4. Break down tasks

For individuals with ADHD, tasks can often feel overwhelming, leading to avoidance or procrastination. When faced with numerous tasks, especially those with multiple steps, it’s easy to become overloaded and experience burnout.

To make tasks more manageable and less daunting, try breaking them down into smaller, more achievable steps.

Follow these steps for breaking down tasks:

1. Identify your task and write down all of the steps required to complete it, no matter how small they may seem. This can include tiny steps such as ‘Turn on my laptop’ or ‘Open the document.’
2. Gather all of the supplies and resources you will need to complete the task in advance. This will help you avoid disruptions and maintain your focus once you start working on the task.
3. Begin with the first step of the task and work your way through the list, checking off each step as you complete it. Celebrate each small victory along the way.

By breaking tasks down into smaller, more manageable steps, you can reduce feelings of overwhelm and make progress more easily. This approach can help you maintain motivation, build momentum, and ultimately reduce the risk of burnout.

Additionally, seeing your progress through checked-off steps can provide a sense of accomplishment and help you stay on track.

5. Make tasks more fun

ADHD coach Skye Rapson suggests that making tasks more enjoyable can help reduce burnout for individuals with ADHD.

For her, she explained how she uses a button that plays air horn sound effects as a way to celebrate small wins, such as sending an email. By adding this playful element to the task, Skye finds that it makes the process more engaging and rewarding, even though it may seem like an unconventional idea.

The main idea behind this tip is to incorporate elements of fun and novelty into your tasks, which can help increase motivation and reduce the likelihood of burnout. Some other ways to make tasks more enjoyable include:

1. Listening to music or podcasts while working on tasks that don’t require high levels of concentration.
2. Setting a timer and challenging yourself to complete as much as possible within that timeframe, turning the task into a game.
3. Rewarding yourself with a small treat or a favorite activity after completing a task or reaching a milestone.
4. Incorporating movement or physical activity into your tasks, such as using a standing desk or taking brief exercise breaks.
5. Collaborating with a friend or colleague on a task, turning it into a social activity and providing accountability.
6. Reframing the task in a more positive or meaningful light, focusing on its purpose or the benefits it will bring.

By experimenting with different ways to make tasks more enjoyable, individuals with ADHD can help maintain their motivation, reduce the risk of burnout, and develop a more positive relationship with their work and responsibilities.

6. Know your limits

People with ADHD often struggle with impulsivity and may take on more tasks than they can realistically handle. This can be due to a desire to please others, prove themselves, or simply because they underestimate the time and energy required to complete the tasks at hand.

If you find that you are already overloaded with responsibilities and are becoming overwhelmed, try to consider what you are reasonably capable of, even if that means you appear to be ‘doing less’ than others.

It’s easy to see other people juggling multiple projects, commitments, and social engagements, seemingly with ease. However, if this lifestyle does not align with your abilities or mental well-being, it’s crucial to recognize and respect your own limits.

Practice saying ‘no’ to non-essential requests before you have reached your limit. You don’t need to over-explain or justify your decision with reasons you think others will find acceptable. A simple, polite “no” or “I’m sorry, but I can’t take that on right now” is sufficient.

7. Make future ‘you’ happy

It can be common for people with ADHD to procrastinate on tasks and then be left with an overwhelming to-do list that never gets any smaller.

When you have several tasks to do, it might be helpful to ask yourself: “How can I make future me happy?”

For example, you might want to spend the upcoming weekend relaxing or engaging in your favorite hobbies. However, you know that you have to go grocery shopping, return a package, and have chores to do, but you do not think you will have motivation to do them at the weekend.

Instead, consider completing your errands after work, when you are already in the mindset of ‘doing things.’ You might already be away from home, so initiating other outside tasks can be easier.

Likewise, you could try doing some cleaning tasks on a Friday evening meaning you will be starting your weekend with a lot less to do and more time to relax and recharge.

Tips for completing chores:

1. Put on some high-energy music or a podcast so you have something entertaining alongside the less entertaining tasks
2. Write a list of chores and check them off once they are done
3. Set a timer for each task, e.g., 5 minutes de-cluttering, 2 minutes sweeping the floor – try to complete the task before time is up. This adds elements of fun and challenge to boring tasks.

8. Take regular breaks

Schedule frequent breaks throughout your day to rest, recharge, and avoid pushing yourself beyond your limits.

There is often an expectation that we need to always be productive and busy but that might not be feasible for your well-being and happiness.

Building regular break time into your routine gives your brain a reset and helps prevent burnout from being constantly busy without respite.

Try to reframe taking breaks as productive for your brain’s health rather than unproductive.

When working, studying, or completing household tasks, try the Pomodoro method. This involves working, cleaning, or studying for a chunk of time, followed by a short break.

For example, work for 25 minutes, followed by a 5-minute break (This YouTube channel has lots of Pomodoro videos with relaxing music and cute cat animations!)

Also, make sure you are using your allocated vacation days at work. Spread these out throughout the year to ensure you are giving yourself some time off at regular intervals.

9. Make the most of your downtime

When you have free time, use this as an opportunity to reset your brain and prevent a burnout.

How this looks is up to you. You may choose this time to pursue your interests and hobbies, or you may choose to simply lie down and do nothing for a while (which, as said previously, is productive for your brain health!).

Remember that you will need to return to your responsibilities afterward, so do not extend your downtime and neglect your other tasks completely.

Below are some ideas for things you can do in your downtime:

• Go for a nature walk and listen to an audiobook, or simply enjoy the sounds and sensations of being outside
• Play a video game either alone or with friends
• Watch your comfort TV show or a new series you have been meaning to watch
• Try out a new creative hobby, such as illustration or video editing
• Spend quality time with your pets
• Research a topic or read a book on something you have an invested interest in
• Other self-care activities, such as having an at-home spa day, yoga, or meditation

If you know that you are prone to hyperfocusing during your free time to the detriment of your other duties, set a timer (or several!) for when you would like to reasonably switch tasks. Alternatively, have a friend or someone you live with help to gently remind you that it is time to stop.

10. Learn to unmask

One of the primary causes of ADHD burnout is the constant effort to mask or camouflage ADHD traits to fit in and meet societal expectations.

This can include trying to force yourself to focus for extended periods, suppressing your natural energy and enthusiasm, or pretending to be organized and punctual when it doesn’t come naturally to you.

Start embracing your authentic self by gradually reducing masking behaviors and expressing your natural traits and preferences in safe and supportive environments. The more you unmask, the less likely it should be that you experience ADHD burnout.

Gradually experiment with unmasking by:

• Allowing yourself to take breaks when you need them, even if it means stepping away from a task or conversation
• Expressing your thoughts, feelings, and needs honestly, even if they diverge from what others expect of you
• Pursuing your interests and passions without fear of judgment, even if they seem unconventional or unproductive to others
• Embracing your natural energy levels and work style, even if it means working in shorter bursts or at different times than your peers

You can start doing this in a safe environment first, such as with close friends or family, until you become comfortable before gradually expanding your authenticity to other areas of your life, such as work or social situations. Remember to be patient with yourself and prioritize your well-being throughout the process.

By gradually unmasking and embracing your authentic self, you can reduce the stress and exhaustion that comes from constantly trying to be someone you’re not.

This can help you conserve energy, build more genuine connections with others, and ultimately reduce your risk of ADHD burnout.

11. Ask for accommodations

Advocate for your needs by requesting accommodations at work, school, or in other settings to create an environment that better supports your well-being and reduces the risk of burnout.

This may include flexible working hours, requests for a quieter workspace, or extra check-ins with supervisors.

If you want to ask for accommodations in the workplace or at school, for instance:

1. Know your rights: Understand the laws that protect disabled individuals’ rights in your country.
2. Identify your needs: List the specific accommodations that would help you perform best and maintain well-being.
3. Gather supporting documentation: Obtain documentation from a medical professional or therapist outlining your diagnosis and recommended accommodations.
4. Schedule a meeting: Request a private meeting with your supervisor, HR, teacher, or disability services to discuss your needs.
5. Be clear and specific: Explain how your condition affects your work or studies and how the requested accommodations will help.
6. Offer solutions: Suggest specific tools, technologies, or creative solutions that could help implement your accommodations.
7. Follow up in writing: Send a follow-up email summarizing the agreed-upon accommodations and next steps.
8. Monitor and adjust: Track how your accommodations are working and request changes if needed.

Remember, advocating for your needs is a strength that sets you up for success and reduces burnout risk.

12. Consider if your job is right for you

If your workplace is causing you to constantly experience burnout, you have tried asking for accomodations that were not granted, or the accomodations are not working, it may be worth evaluating if this job alligns with your needs.

While it is not possible for everyone to easily change jobs (due to financial or other circumstances), if you are in a position where you can explore alternative career paths, then this may be worth doing.

Reflect on your “ideal work day” and compare it to your current reality. Ask yourself:

• What tasks or activities energize and motivate me?
• What kind of work environment allows me to thrive (e.g., quiet, structured, creative, flexible)?
• How much social interaction and collaboration do I prefer?
• What sensory aspects of my current job cause stress or discomfort?
• How much downtime and flexibility do I need to prevent burnout?

If there’s a significant mismatch between your ideal and reality, it may be time to explore alternative jobs or careers that better align with your strengths, interests, and needs as someone with ADHD.

Summary

Here’s a summary of the main tips for preventing or managing ADHD burnout:

• Identify and categorize stressors (work, home, environmental, task-related, etc.)
• Implement a weekly task allocation strategy, prioritizing tasks based on importance
• Align your life with your authentic self by identifying and focusing on your core values
• Break down tasks into smaller, manageable steps to reduce overwhelm
• Make tasks more enjoyable by incorporating fun elements, rewards, or social collaboration
• Know your limits and practice saying “no” to non-essential requests
• Make future “you” happy by completing tasks ahead of time, allowing for more relaxation
• Take regular breaks using techniques like the Pomodoro method
• Make the most of your downtime by engaging in hobbies, interests, and self-care activities
• Gradually unmask ADHD traits in safe and supportive environments
• Ask for accommodations at work, school, or other settings to create a more supportive environment
• Evaluate if your current job aligns with your needs and consider exploring alternative career paths if necessary

By implementing these strategies and prioritizing your well-being, you can effectively prevent and manage ADHD burnout, leading to a more balanced and fulfilling life.