Over time, the difficulties of dealing with unmanaged ADHD symptoms can lead to a state of mental, physical, and emotional exhaustion called ADHD burnout. Symptoms include a loss of motivation, energy, and confidence and an overall worsening of mental health. Many people are able to improve ADHD burnout with a combination of ADHD treatment, healthy habits, and structured routines.1,2
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What Is ADHD?
Attention deficit/hyperactivity disorder (ADHD) is a common neuropsychiatric disorder that impairs a person’s ability to sit still, focus, and complete tasks. ADHD symptoms can lead to problems with executive functioning like learning, memory, decision-making, and prioritization.3 ADHD is more commonly diagnosed in children, but an estimated 2.5% of American adults are also diagnosed with it.1,2
There are three different types of ADHD that have slightly different symptoms, including:1,3
- Inattentive type: People with the inattentive type ADHD of attention deficit disorder struggle with focusing and concentrating for long periods of time.
- Hyperactive/impulsive type: People who are diagnosed with the hyperactive/impulsive type ADHD have symptoms of hyperactivity, restlessness, or impulsivity.
- Combined type: People with the combined type ADHD have both inattentiveness and hyperactivity or impulsive symptoms as well.
What Is Burnout?
Burnout is a state of physical, mental, and emotional exhaustion that develops in response to long-term, chronic stress.4 Anyone can experience burnout during difficult periods in life, but people with mental illnesses are at higher risk. Unmanaged mental health symptoms can cause burnout by increasing a person’s stress, reducing their resilience, and making it harder for them to function.
For most people, burnout is periodic and temporary in nature, and resolves once a person’s stress levels return to normal. Burnout can become a more chronic problem when a person is dealing with high levels of stress for a prolonged period of time. When experiencing burnout, many people find it harder to think clearly, make good decisions, and be productive.4,5
Signs and symptoms of burnout vary from person to person, but often include:4,5
- Emotional, physical, and/or mental exhaustion
- A lack of motivation, interest, or enthusiasm
- Negative, pessimistic, or cynical thoughts
- Emotional detachment, emotional numbness, or apathy
- Shorter fuse, higher irritability, and lower frustration tolerance
- Feeling unproductive, ineffective, or incompetent
- Difficulty thinking clearly, making decisions, and solving problems
- Trouble prioritizing, staying organized, and managing time
- Problems staying focused and completing tasks on time
- Feeling more moody, depressed, or emotionally unstable
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What Is ADHD Burnout?
ADHD burnout is a state of chronic exhaustion that can develop in people who struggle with active symptoms of ADHD. Focusing and sitting still for long periods of time, remembering things, and staying on-task are some examples of things that are very difficult for someone with ADHD.1,2,6 Over time, the difficulties related to these symptoms can cause ADHD burnout.6
ADHD burnout often involves a general worsening of a person’s mental health, including their ADHD symptoms. ADHD burnout can also mimic depression, causing people to become more sad, irritable, or apathetic. This can create a cycle where people get behind on work which creates more stress and worsens their burnout which in turn, makes it harder to catch up.
Common signs of ADHD burnout include:5,6,7
- Feeling overwhelmed or having toxic levels of stress, wanting to run away/escape
- Lower productivity & poorer performance at work or school
- Feeling fatigued, drained, or exhausted most of the time
- Lowered confidence in yourself or your ability to get things done, high self-criticism
- Lower self-esteem, feeling incompetent, lazy, or incapable
- Lack of motivation, drive, or energy to get things done
- Feeling angry or resentful towards people who ask for/need things from you
- More irritability, mood swings, or emotional extremes than normal
- Procrastinating more or avoiding more people, obligations, or tasks
- Taking more time than normal to complete basic tasks
- Changes in your appetite, sleep, or substance use
- Physical health problems caused by stress, more aches/pains
The ADHD Burnout Cycle
Like all forms of burnout, ADHD burnout tends to follow a cyclical pattern. The cycle begins with some form of commitment to complete a task that requires a person to be productive. When ADHD symptoms interfere with their ability to follow through, they begin to feel stressed out, overwhelmed, and exhausted, which signals the next stage in the burnout cycle.4,5,6
The cycle continues when people turn to avoidance coping, procrastination, or self-medication to lower their stress. In this stage, they give up on the tasks they need to do and might isolate themselves from other people in order to feel less stressed.6 After some time has passed, they start to feel better and begin the cycle again by over-committing themselves.
Causes of ADHD Burnout
Unmanaged symptoms of ADHD are the primary cause of ADHD burnout, but there are other factors that play a role. External stress related to work deadlines or tasks that require sustained concentration are common triggers.5,6 Unhealthy coping skills like avoidance, abuse of ADHD medication, or social withdrawal are other contributing factors for ADHD burnout.6,7
Here are potential causes of ADHD burnout:
Heavy Workload & Tight Deadlines
The inability to focus, stay on task, and prioritize are some of the symptoms of ADHD that interfere the most with a person’s ability to be productive.1,2,6,7 These make basic tasks like reading, writing, and memorizing information harder and more time-consuming for people with ADHD. This can become especially problematic for someone with ADHD when their workload is heavy or when they have a lot of upcoming deadlines. During these times, they’re more likely to become overwhelmed and experience symptoms of ADHD burnout.
Unmanaged ADHD Symptoms
Unmanaged, the symptoms of ADHD can make it very difficult to focus, sit still, and complete tasks on time. The symptoms of ADHD can be managed with professional treatments like ADHD medication and therapy, and some people with the condition have learned ways to manage it naturally by making changes to their routine and work habits. Regardless of whether people with ADHD opt for pharmaceuticals or lifestyle changes, consistency is key to managing ADHD symptoms and reducing the risk of burnout.1,4,5,6
Overcommitting & Other People-Pleasing Tendencies
In some cases, ADHD burnout can be caused by a repeated tendency to over-commit. Taking on too many responsibilities and tasks is a common pitfall of people with ADHD, who tend to have a lot of energy, motivation, and optimism about how much they can do. Unfortunately, they may not be realistic with themselves or others about how much they can do or how quickly they can accomplish their goals. These tendencies can be a set-up for failure and ADHD burnout.6
ADHD Masking
ADHD masking is when a person attempts to mask or hide their symptoms from others by trying to seem neurotypical. They might not be honest with their employer, coworkers, or others about their ADHD symptoms or how they impact their performance. This usually creates more stress and pressure for them, which can heighten their risk for ADHD burnout.
Procrastination & Avoidance
When people feel overwhelmed, it’s natural to want to put off or avoid tasks that feel stressful or difficult. Because ADHD procrastination is a form of impulsivity (which is also a symptom of ADHD), people with ADHD are especially prone to using this avoidance coping mechanism.1,3,7 Unfortunately, doing so usually worsens their stress by creating a backlog of tasks and, in this way, makes them more likely to experience ADHD burnout.
Perfectionistic Tendencies
Perfectionism is another possible trigger or cause of ADHD burnout. The compulsion to do things ‘just right’ or ‘perfectly’ creates more pressure and stress. Perfectionist tendencies can also make tasks much more time-consuming, causing people to fall behind on their work. For all these reasons, people who have ADHD and also struggle with perfectionism may be more vulnerable to ADHD burnout.
Poor Prioritization & Time Management
People with ADHD often struggle with impulsivity, which can cause them to prioritize the wrong kinds of tasks or put off things they need to do now.1,3 Executive dysfunction is a key symptom of ADHD, in which prioritization and time management are difficult.2 Poor executive functioning can lead people with ADHD to make bad decisions about how they use their time and can cause more stress and burnout over time as the consequences of their choices catch up with them.5,6
Lack of Social Support
People with ADHD often need more support in the workplace to be successful. ADHD is a disability, and many people with ADHD have accommodations through an IEP at school or through the ADA at work that gives them more time to get things done. Even having a supportive partner, coworker, or boss can help someone with ADHD stay on top of their schedule, upcoming deadlines, and other important details. Without these supports, people with ADHD are more likely to experience high stress and ADHD burnout.2,6
Lack of Structure & Routine
A lack of structure and routine can also increase the risk of ADHD burnout. People with ADHD often need more structured routines and schedules to stay on track and also might need to rely on calendar reminders and alarms to be on time. Without these structured routines and habits, they may be less productive and more susceptible to the negative impacts of their ADHD symptoms, including burnout.6,7
Poor Work Habits
Poor work habits or a lack of work-life balance can also be a major contributing factor for ADHD burnout. People with ADHD often rely on good work habits to be productive and to get things done correctly and on time. For example, having devices on when working, starting work late, or forgetting to make a to-do list can throw off someone with ADHD, which may mean they neglect tasks they need to complete.2,4,5,7 When these poor work habits become too frequent, stress can build up, increasing the risk of ADHD burnout.
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How to Cope With ADHD Burnout
Unmanaged ADHD symptoms can make life much more difficult, especially when this leads to ADHD burnout. Once in the cycle of ADHD burnout, it can be very difficult to exit, so preventing burnout is the best strategy. Still, it is possible to break the cycle, even after it is underway. This can require professional treatments like medication and therapy, and/or lifestyle changes.1,2,7
Here are ten ways to cope with ADHD symptoms and break the ADHD burnout cycle:
1. Get Your ADHD Under Control
The first and most important step to combatting ADHD burnout is to get your symptoms under control. You can use an online therapist directory to find a licensed therapist or psychiatrist. They can help you learn more about treatment options for ADHD, including medication, therapy, and even self-help tips you can try. ADHD burnout is much less likely to become a problem when your symptoms are well managed, so finding what works for you should be a top priority.2,5,6
You can also use an online ADHD treatment options like ADHD Online and Done.
2. Set Realistic Expectations for Yourself
Many people living with ADHD struggle to set realistic expectations about how much they can get done in a day. Unrealistic expectations can make you become self-critical, frustrated, and burned out, which is why it’s a good idea to reality-check your expectations.5,6
Look back at your to-do list or the things you planned or hoped to accomplish in the past few days, and then consider how many of these you were able to accomplish. Use this exercise to determine whether your expectations and the to-do list are achievable, and if not, make the needed adjustments.
3. Establish Structures That Set You Up for Success
Adding the right amount of structure to your routine is an effective method to manage ADHD symptoms. To begin, mentally rehearse a typical day and identify times or activities that are the most impacted by your ADHD. For each, try to identify a structured approach that could help you through these times.
Some examples of structured approaches include making a to-do list, scheduling activities, setting reminders and alarms, or even using a timer to help you stay on schedule. Experiment with different methods until you find what works best for you.6,7
4. Maintain Consistent Routines & Healthy Habits
Consistency is another important philosophy that can help counteract the chaotic nature of the ADHD mind, and a regular schedule and routine is one of the best ways to embrace consistency. Consider setting up a loose daily schedule that includes specific times for different activities, and make sure to add tasks you need to do as well as activities you want to do.
By keeping your routine and schedule balanced with a mix of fun and productive activities, you will probably have an easier time adopting your new structured schedule. Also, a balanced routine will hold you accountable for making sure self-care remains a priority, which will help you prevent burnout.4,5,6
5. Unmask Your ADHD
It takes a lot of time, effort, and energy to mask or hide your ADHD symptoms, which is why unmasking them feels so liberating. The less energy you need to spend hiding your symptoms, the more ‘bandwidth’ will be freed up to invest in other ways. This will help you be more productive, while also reducing stress, which are both key elements of breaking the ADHD burnout cycle.
6. Work Ahead to Be Kinder to Your Future Self
Procrastination can sometimes feel like a form of self-care or self-compassion, but its benefits tend to be very short-lived. The immediate gratification that comes from putting something off can quickly sour into a form of toxic stress that leads to burnout. To avoid this trap, try to think ahead a little and consider, ‘How can I set my Friday self up to have a good weekend?’ By considering the wants, feelings, and needs of your future self, you’re less likely to make impulsive choices that you regret later on. This is also a great stress reduction tactic that can help you combat ADHD burnout.
7. Identify Your Priorities & Make Lists
A lot of people with ADHD struggle with prioritization. This prioritization problem tends to snowball into bigger and more stressful problems later on, when you realize you’ve wasted a lot of time you needed to spend on something more important. To avoid this, try to start your day by identifying your top priorities or goals. Next, make a to-do list that breaks these priorities down into a step-by-step process you can check off as you complete them. This strategy can help you be more productive, focused, and less distracted, which all translate into lower risk for ADHD burnout.6
8. Utilize Your Support System
Everyone needs help and support from friends, family, and coworkers but this is especially important for people diagnosed with a mental health condition like ADHD. A good support system won’t be able to rescue you from ADHD burnout, but it can help you feel less alone in your struggle. A good support system can even provide more practical assistance in the form of helpful reminders, guidance on how to complete a task, or even just some friendly company to make mundane activities more fun.1,6
9. Retrain Your Attention With Mindfulness Exercises
The ADHD brain struggles to focus on one thing for any length of time, which is why mindfulness and meditation for ADHD are such powerful antidotes. Research has shown that regular mindfulness exercises reduce inattentiveness, hyperactivity, and impulsivity in people with ADHD.8 Mindfulness also has a secondary benefit in reducing stress and preventing burnout, which has also been demonstrated in studies.9 Starting a daily mindfulness practice has never been easier with the advent of meditation apps which have a library of free meditations that only take a few minutes to complete.
10. Find Flow Activities to Enjoy Hyperfocus Mode
Flow activities are activities that put you into a state of enjoyable hyperfocus, where it’s easy for you to devote your undivided attention to one task. Both flow and hyperfocus are mindsets that you can enter into that help your ADHD feel more like a strength than a weakness. Flow activities are different for each person, so it may be necessary to try different things to find what works best for you. To begin this search, try to think of task and activities that put you ‘in the zone’ and make focusing feel effortless. Flow activities can combat burnout by helping you see and experience your ADHD more positively, training your mind to focus, and naturally reducing stress.10
When to Seek Professional Help for ADHD Burnout
Many people struggling with ADHD benefit from professional treatments like therapy and medication. A licensed therapist can often verify an ADHD diagnosis or refer you for a neuropsychological evaluation to confirm a diagnosis, as well as help you understand your options for treatment. Find a neurodiversity-affirming therapist specializing in ADHD is important, but it’s more important to find a therapist with an approach and style that feels like a good match for you.
Therapists use a variety of different approaches to help people with ADHD, but cognitive behavioral therapy for ADHD is the approach that has the most research to suggest it’s helpful in treating adult ADHD.1,11 Many people with ADHD also benefit from taking ADHD medication, even if they only take it on certain days when they need to be focused for long periods of time. If you’re interested in exploring options for medication, you should seek out a psychiatrist or another licensed prescriber who can discuss options for managing your ADHD symptoms with medication.
In My Experience
Additional Resources
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