How Long Can ADHD Burnout Last?

The duration of ADHD burnout varies significantly from person to person and is influenced by a range of factors. It is not a fixed period, but rather a fluctuating state that can last from a day to several weeks.

Several elements contribute to the length of time someone experiences ADHD burnout, and it is important to note that these factors are often interlinked.

Factors Influencing the Duration of ADHD Burnout

Below are some of the possible factors that may influence how long an ADHD burnout lasts:

Severity of stress

The intensity of the stressors contributing to burnout will impact how long it lasts.

For example, a new parent with ADHD might find their new responsibilities extremely stressful and be in a constant burnout cycle.

Level of supports

Access to and implementation of effective coping mechanisms, self-care practices, and support systems will influence how long burnout lasts.

For example, someone with ADHD who makes sure to have an hour of self-care a day such as completing yoga and engaging in a favorite hobby might not experience burnout as much as someone with ADHD who does not take this time for themselves.

Whether ADHD is diagnosed and treated

If ADHD is undiagnosed or untreated, burnout can occur more quickly, be more intense, and last longer.

“a lot of ADHD women are wrongly diagnosed with depression when it is in fact just their ADHD… Their ADHD is making them feel so exhausted, so drained, just their brain is fried”

Masking

The constant effort of masking ADHD symptoms and trying to conform to neurotypical expectations can be incredibly draining, leading to longer periods of burnout.

“When you have ADHD and you spend your entire life masking a lot of your ADHD, pretending that… you’re completely fine… The masking is exhausting and it’s just inevitable that an ADHD is going to hit burnout”

Overcommitment

Taking on excessive responsibilities without considering personal capacity contributes to burnout and can prolong its duration.

“I feel like I can just cram it all in and do all of the things and I’ve got time and then I end up just hitting a wall and then I don’t have time to do anything but stop. … the real culprit here is overcommitment”

Perfectionism

The need to do everything perfectly consumes energy and delays task completion, thus extending the duration of burnout.

“Perfectionism often shows up as this reworking of things over and over or trying to over-deliver on every single task… it eats up our time and it eats up our energy”

Lack of boundaries

Not having clear boundaries at work or in personal life leads to overexertion, which can prolong burnout.

For example, consistently working late hours or being available at all times will lead to a more severe period of burnout than someone who has clear boundaries.

External factors

Changes in the work or home environment or significant life changes can trigger burnout and increase its duration.

For instance, a significant change in a work role may lead to a longer period of burnout than someone experiencing a relatively stable work context.

Executive Function Difficulties

Difficulties in executive function, particularly in self-management and self-organization, can increase the risk of burnout and influence how long it lasts.

For example, a person may find themselves unable to make a decision about where to start when faced with multiple tasks and feel as if everything is equally important and overwhelming.

The ADHD Burnout Cycle:

This cycle typically has four phases, though the length of each can vary greatly from person to person:

1. High Excitement/Overcommitment:

• What it looks like: Fueled by a desire for novelty and dopamine, this phase is characterized by enthusiasm, new ideas, and a tendency to overcommit. You might say “yes” to everything without realistically considering your capacity. This phase can feel good, masking the fact that you’re heading towards burnout.
• How long it lasts: This can last from days to weeks, depending on how many commitments you take on and your individual capacity. Some people recognize overcommitment early and adjust, while others might not realize it until they hit the next stage.

2. Mounting Pressure/Increased Stress:

• What it looks like: As commitments pile up, stress and pressure increase. You might feel like you’re running on fumes and struggling to keep up with deadlines and obligations.
• How long it lasts: This stage can also last days to weeks, depending on the intensity of your workload and your personal stress level. It often continues until you reach a breaking point and your resources are depleted.

3. Exhaustion/Burnout:

• What it looks like: This is where complete mental and physical exhaustion sets in. You may feel unable to function or manage daily tasks.
• How long it lasts: This can persist for days, weeks, or even months. The duration depends on the severity of burnout, your support system, and how effectively you use recovery strategies.

“Burnout is essentially like a flashing check engine light for the brain.”

Paula Engebretson, ADHD Coach

4. Recovery:

• What it looks like: This phase focuses on recharging and recovering from exhaustion. It might involve resting, reducing commitments, and prioritizing self-care. It’s crucial for breaking the cycle and preventing burnout relapse.
• How long it lasts: Recovery can take days, weeks, or months, depending on the burnout’s severity and your commitment to recovery strategies. It’s essential to fully recover before taking on new commitments to avoid repeating the cycle.

What can help with burnout recovery?

If you have hit burnout, 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.

Long-term advice

Paula Engebretson outlines a useful approach to help prevent the frequency of future burnouts, which includes:

1. Awareness

Recognize the stages of the ADHD burnout cycle and reflect on past experiences of burnout.

Consider whether they fit into the cycle of excitement/overcommitment, mounting pressure, and stress, exhaustion/burnout, and recovery.

Being able to recognize these stages within your own experience can help you identify when you might be in the early stages of burnout in future.

2. Decipher Signals

Learn to recognize the signals that indicate burnout, such as overcommitting, working against your natural energy rhythms, and perfectionism.

Tips:

• Overcommitment: Notice if you are saying “yes” to everything without checking your capacity, or if you are taking on extra tasks out of a need to please others.
• Energy Misalignment: Be aware of how tasks make you feel, and whether they are draining your energy. If tasks you used to enjoy now feel exhausting, consider whether you are working against your natural energy levels, or if something else in your life has changed.
• Perfectionism: If you are getting bogged down in details, or feel you need to do more research before starting a task, this may be a sign of perfectionism driving you toward burnout.

3. Adjust

Once you can recognize those signals, make adjustments to your expectations, priorities, and your approach to work and rest.

Tips:

• Simplify and Prioritize: When you notice that you have overcommitted, focus on simplifying and prioritizing. Let go of less important tasks. Determine the most important areas for your time and energy, and say “no” to tasks that don’t fit those priorities.
• Work with your Energy: If you find yourself feeling drained doing tasks you used to enjoy, assess how and when you approach them. Re-evaluate how you plan your days and weeks, and take note of your natural energy rhythms. Work when you have the most energy, and when possible, schedule more complex tasks during your peak times, saving less intense tasks for when you are feeling less energetic.
• Reset Expectations: If you find yourself getting stuck in perfectionism, ask yourself what “good enough” looks like for a particular task, and then shift towards creating space for what truly matters. It can be useful to reframe “good enough” as “done” so that you can move forward.

4. Work Sustainably

Build systems and routines that align with your unique needs and work with your natural energy cycles.

Use tools, techniques, and systems that work for you, rather than forcing yourself to use systems designed for neurotypical people. This is a very important step to prevent burnout.