There I was, standing in my kitchen at 3 PM, looking around and completely forgetting what I was about to do with it. My to-do list looked like ancient hieroglyphics, and the thought of checking my email made me want to crawl under my weighted blanket and never come out. Sound familiar?
As a person with ADHD, I’ve had my fair share of burnout experiences. Like that time I spent three months trying to be “neurotypical productive,” only to end up sending an email to the wrong client because I was juggling too many tasks at once. Or when I spent 15 minutes staring at a to-do list, unable to start anything because the sheer number of tasks felt like climbing a mountain. For the record: I never did finish that to-do list that day, but somehow, life moved on, and the world didn’t fall apart.
Did you know that adults with ADHD are three times more likely to experience burnout compared to neurotypical individuals? And let’s be clear here, this isn’t your garden-variety tiredness. It’s not the “I need a nap and a coffee” kind of exhaustion. It’s more like “my brain has left the building and is currently sipping margaritas on a beach somewhere without me” kind of exhaustion. And it feels heavy. Really heavy, on some days.
What Exactly Is ADHD Burnout?
Think of your ADHD brain like a smartphone with a glitchy battery. Neurotypical brains might operate with a steady, predictable energy expenditure, like losing 1% of battery life for each task. However, in ADHD brains, the regulation of mental energy is far less predictable. This is due, in part, to dysregulation in the brain’s dopaminergic system, which affects motivation, reward processing, and attention. So, instead of a gradual decrease, we may suddenly lose 20% of our energy checking a simple email because our brain struggles with tasks that aren’t inherently stimulating or rewarding. Personally, I find that even the simplest, most routine tasks, like organising files, can feel like an energy drain because they lack excitement or novelty. What might seem quick and easy to others becomes an exhausting chore for me, as my brain fights against the boredom, making it even harder to stay focused. This is also known as executive dysfunction, where tasks that require planning, decision-making, and self-regulation become significantly harder to manage.
But here’s the kicker – during a crisis or looming deadline, that same ADHD brain may experience a surge of adrenaline and dopamine, suddenly gaining 15% energy in a last-minute scramble to meet a deadline. This phenomenon is related to hyperfocus, a state where our brain locks into high-stimulation tasks, often at the expense of everything else.
For example, when I experienced my first major burnout episode, I was juggling the demands of running a few projects, raising my daughters, and trying to appear like I had it all together. Burnout for those of us with ADHD doesn’t just mean being tired – it’s like your executive functions go on strike. Executive function refers to a group of cognitive processes like working memory, flexible thinking, and self-control. In burnout, these processes can become completely unmanageable, leaving you scrambling to do even the simplest tasks. I found myself putting milk in the cupboard and cereal in the fridge because my brain simply couldn’t keep track of what it was supposed to be doing. Once, I even spent 20 minutes searching for my phone while talking on it – a classic example of the ADHD brain on the verge of burnout, where focus and awareness disintegrate.
5 Early Signs of ADHD Burnout to Watch For
Let me share some red flags that I’ve learned to recognise, both in myself and in my clients:
1. Your usual ADHD symptoms become your evil twin’s ADHD symptoms. Most people with ADHD knows the daily struggle of misplacing things or forgetting what task you were about to do. But during burnout, these symptoms escalate. It’s not just about misplacing your keys anymore; you might forget the very concept of what keys are for in a moment of complete overwhelm. This heightened forgetfulness is related to working memory dysfunction, a key component of ADHD that becomes more pronounced under stress.
2. Emotional regulation goes haywire. ADHD doesn’t just affect attention; it also impacts emotional regulation. Burnout can make this even worse. The prefrontal cortex, the part of the brain responsible for controlling emotions, can become overwhelmed, leading to extreme emotional reactions. One minute, you’re crying uncontrollably because you can’t find your socks (a minor inconvenience for others), and the next minute, you’re laughing about it hysterically. This is tied to difficulty processing emotions in real-time, making it hard to react appropriately to stressors.
3. Your body starts sending you hate mail in the form of physical symptoms. Stress has a way of manifesting in the body, and burnout is no different. Headaches, digestive issues, and general feelings of being run over by a truck are all common physical responses to prolonged mental exhaustion. These are often caused by elevated levels of cortisol, the stress hormone, which is linked to ADHD. This constant state of heightened stress can lead to an increase in physical ailments, leaving your body as worn out as your mind.
4. Your ADHD medication feels about as effective as a chocolate-flavoured productivity pill. One of the most frustrating aspects of ADHD burnout is that it can dull the effectiveness of treatments that normally work well, like medication. This is because ADHD medication typically helps boost levels of dopamine and norepinephrine, which are neurotransmitters responsible for focus and attention. However, when you’re burned out, your brain may not respond as well to these chemical boosts, making it feel like you’re trying to run a marathon with cement shoes.
5. You find yourself staring into space, contemplating if plants feel lonely. This might sound quirky, but it’s a real sign that your brain is reaching its limits. ADHD brains are prone to mental drifting, especially when overloaded. During burnout, this symptom can intensify, leading to prolonged periods of zoning out and an inability to re-engage with tasks. It’s a bit like a computer freezing because too many programs are open – your brain just needs to reboot. I personally found myself stuck in one of these mental fogs last week, wondering if the clouds outside were trying to tell me something (something I never think about). These extended periods of mental shutdown are the brain’s way of saying, “I’m done for the day.”
Read more: Can ADHD Cause Fatigue Instead of Hyperactivity?
Common Triggers for ADHD Burnout
One of the biggest triggers I see (and experience) is masking – trying to act “normal” in a neurotypical world. It’s like being a duck trying to meow. Sure, you can do it for a while, but eventually, you’re going to quack under pressure.
Another major trigger is chronic overstimulation. Between work, family, Indulging various curiosities, and that neighbour who thinks 8 AM is the perfect time to start their lawn mowing, our ADHD brains get overwhelmed.
Prevention Strategies That Actually Work
Here’s what I’ve learned works (after learning the hard way, naturally):
- Energy accounting: Track your energy like it’s money in the bank. Some activities are deposits, such as hyperfocus on your favorite hobby, while others are withdrawals (like sorting through endless emails or sitting through long meetings).
- Create a sustainable routine: And by sustainable, I mean one that works for your ADHD brain, not your neighbour’s Instagram-perfect morning routine.
- Set realistic expectations: No, you probably can’t clean the entire house, write a novel, and learn quantum physics in one day. And that’s okay!
- Build in recovery time: Schedule breaks like they’re important meetings, because they are. Your brain needs downtime like a puppy needs belly rubs.
Recovery Protocol for ADHD Burnout
When burnout hits (and it probably will), here’s your emergency protocol:
1. Immediate steps: Strip your schedule down to the bare essentials. Yes, that means temporarily saying no to that exciting new project, even if your ADHD brain is jumping up and down screaming “but it’s shiny!”
2. Create a minimal functioning routine: Focus on basic self-care. I’m talking about the “big three”: sleep, food, and basic hygiene. Everything else can wait.
3. Work with your healthcare providers: Let them know what’s going on. They’re there to help, not judge you for being human.
4. Rebuild gradually: This isn’t the time to go from zero to hero. Start small – celebrate taking a shower or answering one email. Progress is progress, no matter how small.
Remember, recovering from ADHD burnout isn’t about pushing through – it’s about learning to work with your unique brain wiring. It’s about accepting that sometimes your best work happens while pacing around your living room talking to yourself, and that’s perfectly okay.
Here’s the truth: experiencing burnout doesn’t mean you’ve failed. It often means you’ve been trying too hard to fit into a world that wasn’t designed for your brain. As I tell my clients (and repeatedly remind myself), you’re not broken – you’re just running different software than most people.
So, the next time you find yourself sending an email to the wrong client or talking to clouds, remember: it’s okay to take a break, adjust your expectations, and give yourself permission to operate at a pace that works for your ADHD brain.
Read more: When Your Brain Says ‘No More’: Understanding Burnout in ADHD and Neurodivergent People