Coping with ADHD Burnout
The ADHD burnout cycle is a common cycle that occurs when managing symptoms and daily life becomes incredibly difficult, and leads us to emotional exhaustion and high stress.
When this happens, it can be easy to fall into pushing yourself to use strategies like:
body doubling
making a task smaller so it’s easier to start
setting a timer
creating urgency
shaming yourself and being self critical
Although the first three tasks can be helpful, that response is often rooted in the need to be productive, focused, and efficient. Rather than see how we can do more, in moments of burnout (and in regular daily life), we need to accept and understand that our emotional needs are not and have not been met.
Here, we can choose to do any of the following:
Acknowledge that it’s okay to slow down in this way, practice acceptance that this is how your brain works and it’s important to respond to it in a way that’s actually helpful. Give yourself grace and compassion.
Support your sensory needs - Wear noise cancelling headphones, wear clothes that are not irritating on your skin, change the lighting, put on a sound or no sound, and get in a comfortable position.
Remember that ADHD is inherently a dopamine deficit, and when burnout is happening, dopamine is nowhere to be found. Use this recovery time to lean into activities that bring JOY. Hobbies that are positive and something you’re passionate about can make a world of a difference.
Try to delegate chores and executive functioning tasks to a support person or another day or time. This is not the time to force another task, remember, we’re trying to slow down! Affirm that you have time, but right now, you need to focus on your mind and body.
At the core of ADHD burnout is a whirlwind of stress and exhaustion. This is not the time to meet yourself with more stress and exhaustion. Be kind and understanding, meet yourself with the love you would give a friend, and choose any of the above to see how it works for you.
