Many people are familiar with the concept of burnout. Normally, it’s brought on by stress, building pressures, or difficult life events. But ADHD burnout differs from this since it’s directly linked to ADHD symptoms. In this post, we’ll explore why it occurs and what can be done to manage it.
ADHD burnout is a non-clinical term used to describe feelings of overwhelm and exhaustion caused by the unique challenges of ADHD.
For people with ADHD, a desire to fit in or meet expectations may cause them to ‘mask’ instinctive behaviours or play down difficulties. If somebody continues to mask over a prolonged period of time or doesn’t have effective strategies in place for managing their ADHD, burnout may creep up on them when they least expect it. This can make daily life, work, or education particularly challenging.
Somebody facing ADHD burnout may experience a range of feelings and emotions. These might include:
These feelings may cause a person with ADHD to blame themselves. However, it’s vital to point out that ADHD burnout isn’t caused by a lack of effort, ability, or laziness. It’s simply the body’s way of letting someone know they may be overdoing it and need to take a step back.
As we mentioned above, ADHD burnout can happen when someone is struggling to manage their ADHD symptoms or is masking regularly and, in turn, repressing natural behaviours or emotions. But there are usually external factors at play, too.
For example, someone’s responsibilities may increase at work without warning, or they may suddenly be put in a situation where they need to plan or organise something. For someone with ADHD, these scenarios can lead to burnout because they heavily rely on executive function, something that is shown to be reduced in people with ADHD.
On top of this, a person with ADHD may throw themselves wholeheartedly into new responsibilities, driven by hyperfocus, bursts of creativity, or the initial dopamine rush. Then, over time, they may start to feel overwhelmed and stressed, especially as their energy levels wane and the demands continue to mount.
To understand how ADHD burnout occurs and unfolds, some people find it helpful to imagine it as a cycle. Most often, the cycle looks something like this:
To overcome this cycle, it’s important for individuals with ADHD to be kind to themselves when facing challenges, and to recognise their own personal limits when it comes to taking on responsibilities.
As we’ve seen, in unmanaged ADHD, ADHD burnout can quickly become a cycle that repeats itself. If you suspect that you may be experiencing this, there are a number of methods you can use to recover effectively and prevent flare-ups from becoming frequent. This includes:
Reflecting on causes/behavioural patterns: Being able to spot causes or patterns associated with ADHD burnout cycles can empower you to recognise signs early and stop behaviours from escalating. You may find it useful to draw out these cycles or write down common patterns. This is something that can be kept next to you on your desk or in your bag so that you can refer to it when needed.
Taking time to rest: Since stress and overwhelm affects the body physically as well as mentally, it’s important to get adequate rest after a burnout episode. Before jumping back into commitments or taking on responsibility, consciously focus on moving at a slower pace and try to practise healthy bedtime habits, like avoiding screens and cutting back on caffeine.
Exploring mindfulness practices: Mindfulness practices can also be incredibly helpful after ADHD burnout. Activities like gentle walking, meditation, and breathing exercises can help you to reduce anxiety, slow down the body, and sharpen focus. If you struggle to benefit from these activities when practising by yourself, consider doing them in a more structured way, i.e. by joining a walking group or meditation class.
Seeking support from professionals: Speaking to a GP, therapist, or ADHD physician can help you to offload worries and create a clear path forward. While it’s not right for everyone, some people with ADHD find medication useful for preventing burnout, so this might be something you want to explore.
Focus on routine and habit: Although it can be tricky, focusing on building healthy habits or familiar structures can be really valuable when managing ADHD symptoms. Finding strategies that work for your brain and sticking to them can help to reduce cognitive load and free up mental energy for tasks.
If you’re an employer or educator, it’s vital to recognise the impact that ADHD burnout can have on your staff or students. By understanding what ADHD burnout is and how it happens, you can play a key part in supporting those with ADHD to prevent future cycles, while creating a more inclusive environment for everyone.
Since characteristics of ADHD like inattention, hyperactivity, and challenges with executive functioning can be amplified at work and in education, consider making small accommodations and adjustments such as:
Offering quiet spaces to work: Offer up private rooms, booths, or other areas of the building that are free from noise and distractions. While busy working environments can help some individuals to thrive, others may find them overwhelming and stressful.
Booking regular 1:1s to discuss needs: Without 1:1s, it can be incredibly difficult to know how your staff or students with ADHD are feeling inside. Talking openly on a regular basis allows you to spot early signs of ADHD burnout and take action before issues spiral.
Incorporating ADHD awareness into EDI training or workshops: Making sure all students/staff understand ADHD burnout is invaluable when it comes to creating an inclusive environment. The more understanding people have, the more supportive and tolerant your workplace or institution becomes.
Offering flexible hours: Since people with ADHD often experience noticeable peaks and troughs when it comes to performance, offering flexible working hours allows them to work when they feel least stressed and most productive. This can make a huge difference to their overall output.
Investing in assistive tech: Finally, it’s essential to recognise that every student or staff member will have different needs and ways of working. There’s never a ‘one-size-fits-all’ approach that suits everybody. Bringing in assistive tech like dictation software, note-taking apps, and screen readers allows you to level the playing field by alleviating stress and removing barriers that hold neurodivergent staff and students back.
Making these adjustments and accommodations is not only an act of understanding and support, it also demonstrates your compliance with the Equality Act 2010, which recognises conditions like ADHD as disabilities when they have a significant and long-term impact on people’s lives.
As you can see, ADHD burnout can be complex – especially as it’s easy to mistake for traditional burnout or other conditions like clinical depression. The more we continue to raise awareness around ADHD, fight to remove unfair stigma, and listen to one another, the more we can turn barriers into breakthroughs.
Want to find out more about ADHD management? Be sure to check out our blogs on ADHD paralysis and Rejection Sensitive Dysphoria for more helpful advice and information.
Our small but mighty team builds leading-edge software that people love. We pride ourselves on a user-led approach to product design. The voice of the customer shapes what we create and that’s exactly how great assistive tech should be made.
