Burnout at work is a significant concern, particularly for individuals with ADHD, who may experience unique challenges in the workplace.
There is a clear link between ADHD and job burnout, with studies showing that adults with ADHD are more prone to burnout than their neurotypical counterparts.
While anyone can experience burnout, ADHD burnout is often more frequent and intense due to the specific challenges associated with ADHD.
People with ADHD may experience a continuous cycle of burnout, recovery, and relapse.
Signs of ADHD burnout at work
Generally, someone experiencing ADHD burnout will find that their symptoms of ADHD become more intense or harder to manage.
Below are some more specific signs of ADHD burnout at work:
- Executive Dysfunction: Burnout can lead to increased executive dysfunction, making it difficult to plan, organize, and manage daily tasks. A person may be unable to stick to routines that once helped them stay on track.
- Overworking and Overcompensating: Those experiencing burnout may try to overwork and overcompensate, often combined with procrastination. This is often a response to feeling like they are not meeting expectations.
- Job Dissatisfaction and Thoughts of Quitting: Burnout can lead to a feeling of not belonging in the workplace, and a desire to leave their job. This can manifest as quiet quitting, or the feeling that they have “checked out”. They may have changed jobs frequently, or feel that they would thrive in a different environment.
- Difficulty Admitting Struggles: Due to a tendency to overcompensate, an individual may find it difficult to admit they are struggling or seek help, as they do not want to let others down.
- Increased Irritability and Mood Swings: Those experiencing burnout may exhibit increased irritability, mood swings, and a low tolerance for stress. They may become easily frustrated, have a meltdown, or be annoyed by their responsibilities and colleagues.
- Reduced Productivity and Performance: There is often a noticeable decline in work performance. Tasks that were once manageable become overwhelming, and it may be difficult to complete even simple duties. Individuals may find themselves doing the bare minimum to get by.
- Feelings of Inefficacy and Self-Doubt: Burnout can cause a person to feel like they are not able to do what they want to do. They may experience a sense of failure or inadequacy, regardless of their efforts. Self-confidence diminishes, accompanied by increased self-criticism.
- Difficulties with Focus and Concentration: Individuals may experience mental fog, with difficulty thinking clearly and concentrating. This is often coupled with increased forgetfulness.
What causes ADHD burnout at work?
ADHD burnout at work is caused by a combination of factors related to the challenges of managing ADHD symptoms in a work environment, as well as external factors such as work-related stress, and lifestyle choices.
Below are some possible causes of ADHD burnout at work:
Core ADHD Challenges
- Executive Function Difficulties: Difficulties with time management, planning, self-motivation, and organization can lead to increased stress and exhaustion. These can make it difficult to manage work tasks and meet deadlines, leading to feelings of overwhelm and inefficacy.
- Sensory Overload: Individuals with ADHD may experience significant sensory overwhelm throughout the day, which can be mentally draining.
- Emotional Dysregulation: Intense emotions and difficulty in managing them can contribute to burnout.
Work-Related Factors
- Mismatch Between Demands and Abilities: A mismatch between the demands of the workplace and how an individual with ADHD functions can cause stress and burnout. This can be due to the work environment not accommodating the needs of those with ADHD.
- Workplace Stressors: Common job stressors such as heavy workloads, lack of control, toxic relationships with colleagues, and a mismatch in values can all exacerbate burnout in individuals with ADHD.
- Overcommitment: People with ADHD may have a tendency to overcommit to tasks and responsibilities, due to a desire to prove themselves, to be seen as capable, or a difficulty in saying no.
- Perfectionism: A drive for perfection can lead to overworking and increased stress, because of the difficulty of achieving an often unattainable goal. This can lead to a cycle of self-criticism and burnout.
Compensatory Mechanisms and Masking
- Masking: The effort of masking ADHD traits to fit in with neurotypical expectations at work can be incredibly tiring, using up valuable cognitive and emotional resources.
- Overcompensating: Individuals with ADHD may overcompensate to try to make up for perceived shortcomings, which can lead to overexertion and subsequent burnout.
Other Contributing Factors
- Life Transitions and Changes: Changes in routines, schedules, or life events can trigger burnout.
- Lack of Self-Care: Neglecting self-care practices such as sleep, exercise, and relaxation can increase vulnerability to burnout.
- Boredom: When tasks are boring, it can take more energy to sustain attention and complete the task, which increases stress and can lead to burnout.
- Hormonal Changes: For women, hormonal fluctuations can exacerbate ADHD symptoms, which can contribute to burnout, particularly during times of hormonal change.
The ADHD Burnout Cycle
A cycle can occur where the demands of life increase, ADHD symptoms interfere with tasks, stress and frustration build up, leading to avoidance and unhealthy coping skills, followed by guilt and a tendency to overcommit again, thus restarting the cycle.
Preventing ADHD burnout at work
Preventing ADHD burnout at work involves understanding your personal triggers, implementing proactive strategies, and creating a supportive work environment.
Experts in the field offer various techniques to help manage ADHD at work and reduce the risk of burnout:
Recognize Your Triggers
Stephanie Antoine, a self-care and ADHD coach, advises becoming aware of both internal and external chaos that can cause harm. She notes that this recognition is the first step toward preventing burnout.
To identify your triggers, pay attention to things like changes in your schedule, sensory overload, or feeling overwhelmed when you have to sustain your focus for long periods.
Manage Your Energy, Not Just Time
Instead of focusing solely on time management, monitor your energy levels. David Greenwood, author of Overcoming Burnout, emphasizes that a misalignment of values can contribute to burnout.
To implement this, reflect on whether your daily tasks align with your personal values.
If they don’t, consider making changes where possible to ensure that you are spending your energy in ways that feel meaningful to you.
Prioritise Self-Care
Stephanie Antoine spent years studying meditation and yoga to reduce stress. She recommends incorporating relaxation techniques, such as meditation and deep breathing into your daily routine.
In addition to this, ensure you are getting adequate sleep by establishing a regular sleep schedule, and take regular breaks during the workday, even short ones, to reduce cognitive fatigue.
Take breaks before you feel you need them and make space in your day for things you enjoy.
Set Realistic Expectations and Boundaries
Avoid over-committing by setting realistic expectations for what you can accomplish.
Dr Lauren Breese, a clinical psychologist specializing in neurodiversity, observes that people with ADHD often have a history of negative feedback, leading to self-criticism and difficulty in work situations.
To prevent this, be willing to say “no” to additional tasks when you feel stretched and delegate or outsource tasks where possible to reduce your workload.
When estimating how long a task will take, double the amount of time you think it will take to give yourself a more accurate sense of your limitations.
Communicate Your Needs
According to Tania Martin, a neuroinclusion consultant, it’s important to have a line manager who genuinely cares and puts in the effort to understand and support a neurodivergent employee.
This means communicating your needs to your manager or colleagues to promote understanding and effective adjustments.
You may need workplace adjustments that suit your needs, such as flexible working hours or a quieter workspace.
You may also need to manage sensory input by reducing or eliminating sensory distractions.
Work With Your ADHD Brain
ADHD coach Paula Engebretson highlights the need for ADHD-friendly work habits, noting that burnout occurs when work approaches are out of sync with what our brains actually need.
For example, many people with ADHD struggle with time blindness, so you might take on too much because you can’t accurately estimate how long things will take.
To combat this, use external buffers such as reminders or schedules to ensure you take breaks and employ time management tools and techniques.
If you find yourself getting pulled to task switch, pull yourself back with a mindful break.
Drop the Mask and Practise Self-Compassion
Danielle Sullivan, ADHD coach, emphasizes the importance of accepting your neurodivergence and getting your needs met without shame.
This means avoiding trying to mask your ADHD symptoms and allowing yourself to be authentic.
Practice self-compassion and recognize that your worth is not dependent on what you do. It is also helpful to focus on the present to evaluate your needs rather than focusing on the past or the future.
By implementing these expert-backed strategies and understanding the unique challenges of ADHD, you can create a more sustainable and fulfilling work experience and reduce the risk of burnout
References
Turjeman-Levi, Y., Itzchakov, G., & Engel-Yeger, B. (2024). Executive function deficits mediate the relationship between employees’ ADHD and job burnout. AIMS Public Health, 11(1), 294. https://doi.org/10.3934/publichealth.2024015
