The ADHD burnout cycle is a pattern of behavior that involves periods of high excitement and over-commitment followed by exhaustion and burnout.
It often starts with a surge of new ideas and eagerness to take on new challenges, making it easy to over-commit. This is often fueled by the pursuit of dopamine.
As responsibilities increase, individuals may experience mounting pressure and increased stress. They may start running on fumes, struggling to keep up, until they hit burnout.
The cycle can be hard to break, as many individuals are on autopilot, continuously taking on too much until they crash.
What are the stages of the ADHD burnout cycle?
It’s important to recognize the different stages of the cycle to help mitigate the effects of burnout and implement strategies to manage it.
1. High Excitement
The initial stage of the ADHD burnout cycle is often marked by a sense of high excitement and the pursuit of new experiences.
Individuals may feel energized, optimistic, and eager to take on new challenges. There is often a tendency to overcommit at this stage.
ADHD coach Paula Engebretson describes this stage as one in which people are “seeking dopamine” and driven by the “anticipation of doing something fun and exciting”.
She also notes that, in this stage, people may have a “harder time with saying no and you’re getting a lot of requests from people and that people pleasing is coming out in full force.”
Signs and Behaviours:
- Taking on multiple new projects or responsibilities
- Feeling particularly creative and driven
- Difficulty saying no to new opportunities or requests
- A tendency to seek out novelty and stimulation
- Overlooking potential difficulties or negative consequences
“At first, juggling it all can be exhilarating…there’s often a brief shimmering moment when it seems like you might actually be getting the hang of this thing.”
2. Mounting Pressure
As the initial excitement fades, the demands of overcommitment start to create a sense of mounting pressure and increased stress. Individuals may feel as though they are running on fumes.
One person with ADHD describes their experience, “I will muster up the energy to begin, but before I know it, I’m shutting down bit by bit.”
Another individual stated, “It’s like being stretched in a hundred different directions trying to be everything to everyone.”
Signs and Behaviours:
- Increased feelings of stress and overwhelm
- A sense of being stretched too thin
- Difficulty concentrating and staying focused
- Increased irritability and impatience
- Experiencing physical symptoms, such as muscle tension and headaches
3. Burnout
If the mounting pressure is not addressed, it can lead to a state of burnout, which is characterized by extreme physical, mental, and emotional exhaustion.
It can be caused by overcompensating, failing to recognize limits and perfectionism.
Paula Engebretson describes burnout as “a flashing check engine light for the brain” indicating “something isn’t sustainable here”
Signs and Behaviours:
- Feeling completely drained and unable to cope with daily tasks
- Lack of motivation and difficulty completing even simple chores
- Increased tendency to withdraw and isolate
- A feeling of detachment and apathy
- Sleep disturbances
- Feeling anxious
- Changes in eating patterns
The signs of burnout can be described as feelings of depression, such as sadness, irritability, and lack of motivation.
“Once ADHD burnout hits for me, I just don’t want to do all of the things, all of the adult things that I know I have to do…It’s not even that I don’t want to do them. I physically can’t do them”
4. Recovery
Recovery from ADHD burnout requires a conscious effort to address the underlying causes of the exhaustion and implement strategies for self-care and stress management.
This stage involves prioritizing rest, setting boundaries, and seeking support. It is also a time to reflect on personal needs and develop strategies to prevent future burnout.
Signs and Behaviours:
- Actively seeking out and implementing strategies to replenish energy and well-being
- Setting boundaries and saying no to additional commitments
- Prioritizing rest and relaxation
- Seeking help and support from others
- A focus on self-care and self-compassion
- Cutting back on responsibilities
- Having more time alone to recharge
Jamie from “The Neurodivergent Nurse” suggests that it is important to “drop the mask” and “ask for help when you need it” during the recovery phase.
Wendy Parish states that during the recovery stage, it is important to “Outsource executive functioning tasks,” and “delegate any tasks that you can to free up emotional energy.”
What can help with burnout recovery?
If you have hit the burnout stage of the burnout cycle, now is the time for recovery.
There are some things you can do to help bring you back to your regulated self quicker, but remember recovery is a process that requires patience and self-compassion rather than a quick fix.
Below are some practical recovery steps to take to help recover from ADHD burnout:
Prioritize Rest
There are different types of rest:
- Physical Rest: ADHD coach Stephanie Antoine recommends practices like meditation and yoga for stress reduction, which can help with physical restoration. Aim for sufficient sleep and incorporate naps if needed.
- Mental Rest: Take breaks to quiet your mind, engage in digital detoxes, and do activities that help you switch off.
- Sensory Rest: Reduce sensory inputs such as bright lights and background noise to help reduce sensory overload.
Reduce Commitments
Below are some ways to reduce commitments:
- Delegate or Outsource: If possible, delegate tasks to others to free up emotional energy.
- Eliminate Non-Essential Tasks: Identify and eliminate tasks that are not critical to reduce workload.
- Say No: Practice saying no to new commitments to protect your energy. Clinical psychologist Dr Lauren Breese advises taking time to understand how you are affected by ADHD, and that part of this process is learning to ask for help and to say no when you need to.
Engage in Enjoyable Activities:
Engaging in enjoyment can look like:
- Doing what makes you feel alive: Engage in activities that bring you joy and a sense of aliveness.
- Revisiting Hyperfocus: Spend time on activities that you are passionate about and that bring you joy. ADHD coach Paula Engebretson suggests that when you are in alignment with your energy and interests, you will be more creative and driven.
- Scheduling fun times: Alongside your other commitments, schedule blocks of time that will be dedicated to your hobbies or enjoyable activities.
Seek professional guidance
If you are experiencing prolonged symptoms of burnout, and find it difficult to manage on your own, it is important to seek help.
Talking to a therapist can help you work through your experiences and develop personalized strategies. A professional can also help distinguish between burnout and other conditions such as depression.
