Burnout with ADHD doesn’t usually build up slowly. It comes from living in extremes – one day you’re hyperfocused and working nonstop, the next you’re scrolling through Netflix and can’t get off the couch. That cycle is exhausting, and it’s not your fault.
Research shows that up to 70-80% of ADHD adults report frequent burnout symptoms in work or daily life. In this episode, we explore what ADHD burnout really is, why it happens, what the science says about it, and most importantly – what you can do to recover and prevent it from happening in the first place.
Key Topics Covered
Why ADHD Brains Burn Out Differently:
- Executive function depletion – running on a “smaller battery” that drains faster
- Masking exhaustion – the energy cost of trying to appear neurotypical
- The dopamine rollercoaster – hyperfocus highs followed by energy crashes
- Overcommitting patterns – enthusiasm without time awareness
The Science Behind ADHD Burnout:
- Allostatic Load Theory (Bruce McEwen and Eliot Stellar) – chronic stress creates “wear and tear” on the body
- Sleep research from Dr. Matthew Walker – how disrupted sleep magnifies burnout symptoms
- The physical reality of burnout beyond just mental exhaustion
Recovery and Prevention Strategies:
- Building “white space” into your daily schedule
- Creating your “Perfect Week” structure
- Setting clear work beginnings and endings
- The importance of scheduling yourself first
- Building structures of support (Ari Tuckman, Dr. Edward Hallowell)
Key Takeaways
- Burnout is real, and you can learn to recognize the signs before you’re in it
- You’re not lazy, you’re not broken – you’re exhausted
- Rest isn’t the opposite of productivity – it’s the fuel for it
- Small shifts add up to create lasting change
- Recovery requires care, not shame
Action Steps
- Download your free ADHD Burnout Recovery Worksheet
- Reflect on where you’re pushing past your limits right now
- Identify one small way to build recovery in before hitting burnout
- Experiment with creating 1-2 hours of daily “white space”
- Practice ending your workday with a clear stopping point
Resources Mentioned
- Free Download: ADHD Burnout Recovery Worksheet – www.learntothrivewithadhd.com/burnout
- Research: Allostatic Load Theory (McEwen & Stellar)
- Dr. Matthew Walker’s sleep research
- Ari Tuckman’s work on ADHD structures and routines
- Dr. Edward Hallowell’s “structures of support” concept
Send Your Questions
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