ADHD burnout is one of the less talked-about challenges of living with ADHD, yet it can take a real toll on your mood, your work, and your wellbeing. In this guide we look at what ADHD burnout is, why people with ADHD are so prone to it, and the practical ways you can avoid adult ADHD burnout, and cope with it if it does happen.
What is ADHD burnout?
ADHD burnout is when a person with ADHD feels physically, mentally, and emotionally exhausted from overexerting themselves. Burnout affects lots of people, especially at work, even without ADHD. But because of some of the symptoms of ADHD and the challenges it presents, people with the condition tend to reach burnout more easily.
People with untreated ADHD can be especially prone to burnout, largely because the symptoms that drive overexertion go unmanaged. Some of the symptoms of ADHD that can lead to burnout include:
- Lack of motivation: An initial lack of motivation to complete a task can lead to a rush for completion just before the deadline. In turn, this can lead to a lot of stress and anxiety about projects, fuelling emotional burnout and forcing physical burnout from having to do lots of things with no break in between.
- Inattention: When you’re not focused on a single task, you’ll likely flit between other tasks, some of which are less pressing. This can have similar effects to a lack of motivation and compound productivity issues.
- Anxiety: Anxiety is more prevalent in people with ADHD and can cause a lot of emotional and mental distress, leading to burnout.
In short, ADHD burnout is similar to general burnout; however, the symptoms of ADHD can make people more prone to it and more likely to experience it intensely.
Why do people with ADHD get burnt out?
As mentioned, a lot of the symptoms of ADHD can lead to burnout. One of the main reasons is thought to be overcompensating, especially in people who have predominantly inattentive ADHD (or what used to be called attention deficit disorder / ADD). This can cause problems with listening and staying focused, and can lead to careless mistakes at work and, without a diagnosis, a misunderstanding that you’re simply not trying hard enough. With that in mind, it’s not uncommon for people with ADHD to feel they need to overcompensate to make up for their executive dysfunction. This is known as ADHD masking. Trying hard and never quite reaching the expected goals can be draining and take a toll, often in the form of burnout.
Another common reason for ADHD burnout is struggling to plan and organise effectively. This can quickly lead to overextending yourself and spreading yourself too thin: failing to say no and ending up with an unmanageable list of tasks that feels overwhelming and drives burnout and mental exhaustion.
How to manage and avoid ADHD burnout
There are a number of ways to reduce the chances of getting burnt out, and to manage the symptoms when you do. Here are some of the most common techniques people with ADHD find useful for preventing burnout.
Learn to say no
A big reason people with ADHD get burnt out is that they bite off more than they can chew. This isn’t inherently a bad thing; it usually comes from goodwill and a desire to please, but it can mean too many tasks and not enough people or time to complete them.
So it’s worth learning to say no to people or tasks that will overextend you, overexert you, or cause something you’ve already agreed to slip. Saying no isn’t easy, especially at work where you can feel you have to say yes to keep your job, but remember it’s the quality, not the quantity, of work that counts. There’s nothing wrong with declining a task if it would compromise your ability to do several others, or your ability to look after your wellbeing.
Repeat positive affirmations
Positive affirmations can really help with self-confidence and remind you of your worth. If you’ve let things slide, you might feel guilty, anxious, or incapable, but that isn’t the reality. You are still valuable, you have your own unique skills, and you’re capable of your role.
Repeating these things, and taking time to reflect on what you’ve achieved and how far you’ve come, is a good way to remember that you are valuable and good at what you do. Building self-confidence can go a long way towards supporting your mental health and emotional wellbeing.
Overestimate time allowances
A lot of people with ADHD struggle with organisation and time management. If that’s you, and much of your burnout comes from the pressure to finish tasks quickly, it can help to overestimate how long things take you.
It might sound counterproductive, but it’s an effective way to reduce stress and pressure: overestimating gives you a safety net. It’s also useful if you’re easily distracted and lose track of time.
Learn it’s okay to make mistakes
It’s common for people with ADHD to feel they can’t make mistakes for fear of being judged against their neurotypical peers. Many children with ADHD face a lot of criticism, especially if they’re undiagnosed or lack a support system that helps them flourish, which can lead to an almost innate fear of failure. Perfectionism and never feeling satisfied with your work are common, and only compound burnout over time.
To avoid this, it helps to accept that it’s okay to make mistakes. You’re only human, and humans aren’t perfect. No one expects you to be, even if you were once made to feel that way. Double-checking your work is always wise, but getting things wrong sometimes is okay.
Ask for help if you need it
Everyone needs extra help at some point, but it’s common to feel embarrassed to reach out. For people with ADHD, one reason is that they can have more difficulty holding down jobs and careers. In fact, 60% of people with ADHD said they had lost a job because of their ADHD and its symptoms. That alone can fuel anxiety around work and around asking for help.
To ease this, it’s a good idea to reach out whenever you need to. Whether it’s asking for instructions both verbally and in writing, or asking for a quiet space to focus when you feel overwhelmed, be honest with your employer and colleagues and try to put processes in place that help. ADHD is a recognised condition, and it’s natural that some provisions may be needed to help you thrive.
Schedule rest time
Another core challenge for people with ADHD is resting and self-care. This can be for several reasons, including feeling the need to overcompensate to avoid seeming lazy, or simply having so much to do that stopping feels impossible. If you’re always on the go, your body and mind will eventually get exhausted and need a break. As the saying goes, if you don’t listen to your body and rest when needed, your body will choose to rest for you. That’s when burnout (and ADHD fatigue) sets in.
It can be very hard for people with ADHD to commit to resting and feel okay about doing nothing, but it’s worth working on to help avoid burnout. For example, after a busy spell on a big project, take time out once it’s done to relax and do what you enjoy, whether that’s watching television, meditating, painting, or sleeping. This matters even more if you also experience other mental health or sleep problems, as many people with ADHD do.
ADHD support at The ADHD Centre
ADHD burnout can be debilitating and frustrating to deal with, especially if it’s a regular thing. If you often feel burnt out and at the end of your tether, it could be a sign your ADHD isn’t being managed as well as it could be. And if you’re undiagnosed but identify with some of the symptoms in this article, it could be a sign you have ADHD that hasn’t been spotted yet.
Either way, at The ADHD Centre we offer plenty of support and advice for adults with ADHD who experience burnout. We can diagnose you and talk you through a holistic treatment plan that’s tailored to you and your ADHD symptoms. For more on the support available at our clinics, contact us today to speak to a mental health professional.
There are a lot of challenges that people with attention deficit hyperactivity disorder (ADHD) deal with on a daily basis, but one that isn’t spoken about so often is burnout. ADHD burnout can be debilitating and take a significant toll on a person’s mood and wellbeing – but there are ways you can limit the effects of burnout and try to prevent it altogether.
FAQs: ADHD Burnout
What are the signs and symptoms of ADHD burnout?
ADHD burnout often shows up as deep physical, mental, and emotional exhaustion, along with low motivation, irritability, trouble concentrating, feeling overwhelmed by everyday tasks, and a sense of running on empty even after resting. Many people also find their usual ADHD symptoms (inattention, restlessness, forgetfulness) feel worse during a burnout period.
How long does ADHD burnout last?
There’s no fixed timeline. ADHD burnout can last from a few days to several weeks or longer, depending on how long the overexertion built up and how much rest and support you can put in place. Tackling the underlying causes, rather than just pushing through, tends to shorten recovery.
How do you recover from ADHD burnout?
Recovery usually starts with reducing demands where you can, scheduling genuine rest, and being honest with yourself and others about your limits. The techniques in this article (learning to say no, overestimating time, asking for help, and scheduling rest) all help. If burnout keeps recurring, it can be a sign your ADHD isn’t being managed well, and a professional assessment or treatment review may help.
Is ADHD burnout the same as depression?
They can look similar (both involve low mood, exhaustion, and loss of motivation), but they aren’t the same. Burnout is usually tied to prolonged stress and overexertion and tends to ease with rest and reduced demands, whereas depression is a clinical condition that often persists regardless of rest. If low mood lasts or feels overwhelming, it’s worth speaking to a professional.
