ADHD Burnout Recovery: How to Do It Successfully

When in the middle of ADHD burnout you may think to yourself, “I’ve been holding it together for so long that I’m running on fumes. But I’m not sure how to turn this around? And I’ve tried…”

In Part 1, What ADHD Burnout Really Feels Like—and Looks Like, I offered the first step in recovering from burnout. Now in Part 2 are time-tested ADHD burnout recovery strategies that have worked for others and can work for you, too.

First, a heads-up. When you’re burnt out, it’s hard to think creatively about how to get on an even keel again. 

So don’t expect yourself to do it all at once. See if there’s one small step you can take to begin turning this around. And then, as you get more breathing room, you can see about trying some of the other strategies.

What Is Essential to Do When Burned Out?

This first one is where I often get most of the pushback from clients, and I totally get it. Because what I’m asking you to do, or at least to think about, is to take some things off your plate. Your first instinct when you’re in panic mode is to think, “I have to do it all, and I can’t take anything off my plate.”

But I’m guessing you’re not doing it all right now, right?

So how can you take the pressure down when you can’t step away from your life? Because that’s not an option. You have work, family, friends, and other obligations. People are depending on you, and many of these things, I’m guessing, are non-negotiable. Well, you don’t need a sabbatical to start recovering.

You do need to stop pushing like nothing’s wrong.

So instead of trying to force yourself to do what you may not be able to do right now, decide what is essential to do while in ADHD burnout, how to prioritize.

Are there ways to renegotiate or defer projects at work? If this isn’t possible at work, are there other places you could turn down the heat? If you’re volunteering, could you step down for a little while? Is it possible to get help at home, whether that means hiring someone or delegating to someone else in your household? For example, one of my clients just started with a laundry service, at least for a while.

How Pausing Helps ADHD Burnout Recovery

You can decide later to go back to some of the things that you may defer for now. You’re learning to land the plane mid-air, not canceling your life. Are there places, at least in the short term, where you can do less at work and/or at home? You’re in survival mode.

So think about what adjustments you could make right now so you can get to the other end of this. You get it.

How to Schedule a Day During ADHD Burnout? 

Then start drilling down on your days. If you have back-to-back meetings, can you start adding more buffer, more breathing room, to your day? If you can, start here. Are there meetings that you really don’t need to be at? Can you drop these? 

Maybe there are meetings on your calendar that are weighing on you. You’re not going to them now, but you feel you should. Give yourself a little compassion and take them off your calendar so you don’t have to debate with yourself every time whether to go or not.

Also, now is not the time to start adding stuff. Unless, of course, you think that it will nourish and ground you. That might mean socializing more or socializing less. It’ll look different for everyone. Do you want to start going to the gym, or does that look like too much and you just need to work out at home?

Remember, you’re just trying to make things better right now, not ideal. So, figure out how to schedule your days so you feel a little less burned out with ADHD.

How Do I Start Tasks During ADHD Burnout?

When you’re in burnout mode, it’s obviously hard to start even if you’ve taken the pressure down a notch. You’re probably often wondering if you’re even working on the right thing. So you may start one thing and then jump to something else. If that happens to you, first remind yourself:

I’m doing this and not that
I’m doing this and not that
I’m doing this and not that

Yes, you may have to say it a few times.

Next, to make getting started easier, begin with a super-small, easy task. One of my former clients referred to these as kindling. For example, how many times have you said to yourself, “I have to do this,” but first you have to find the phone number, email, etc.? Make finding the contact information your first task.

Maybe you’ll take the next step. Maybe you won’t.

Other people find it useful to do some body doubling, either with people you know, friends, colleagues, family, or perhaps using a program like Focusmate. When you have somebody who’s also working, it will be easier to persist, as you are more likely to mirror them.

When you’re burnt out, you still need to be performing. You can’t drop everything. Part of the recovery from burnout is learning to get stuff done while you’re going through it. Expecting yourself to perform like you’re at 100 percent only makes things worse.

So, when you’re burnt out, focus on starting and restarting, not finishing. Finishing may feel daunting. The more you start, the better the chance you’ll finish. The objective is to keep moving toward the goal line, normalize not performing at 100 percent, and offer a gentle structure for that reality.

Which Tools Aid ADHD Memory During Burnout?

Here is the truth: when you’re burnt out, you might be more… well, flaky. At least that’s true for me when I’m operating on the edge. So it’s not meant as a slight. It just is what it is. For example, you know memory is a challenge for you because of your ADHD.

It might be even more unreliable when you are burned out. So, as much as you can, don’t rely on it. Ask yourself, “What would help me remember this?”

If it’s something that is date or time-specific, make sure it gets in your calendar. If it’s a task, make sure, if possible, that it goes in one task list. If you need to do something and it doesn’t lend itself to going in a task manager or a calendar, give yourself a cue. Put the Amazon return in your car to help you remember to drop it off.

Use timers to cue you when you need to start or stop doing something. Transitioning is hard for ADHD adults, and it gets harder when you’re burnt out. Remember an object at rest tends to stay at rest. An object in motion tends to stay in motion. And the laws of physics apply to you too when you’re trying to get work done.

How Does Pausing Help ADHD Burnout?

Start and end your day with a check-in and reset. When you’re burnt out, you’re going to feel more scattered. The check-in and reset give you an opportunity to ground yourself. Look at your calendar and what you need to do before you just dive in. If you don’t have the energy to plan your whole day, plan half of the day. And then maybe do another reset midday.

Breathe.

Throughout your day, pause and ask yourself, “What do I need right now?” Remember, you’re not trying to crush it right now. You’re trying to land the plane without crashing it. Maybe you need a five-minute break. Maybe you need to check in with a colleague to help you with a project you’re stuck on.

Without this time of reflection, you may be on autopilot, and not necessarily doing what’s most helpful for you in the moment.

Which Self-Care Restores Burnout Energy?

That includes self-care. I know you might get frustrated when someone tells you to slow down and take care of yourself. Uhm, thanks? After all, you already know that. If only you could… You might think you don’t have time. So you say to yourself, “When I get to the end of this, then I’ll…”

So, with apologies, you’re going to hear it from me for the umpteenth time. Whether or not you focused on self-care before, now is the time to really practice better self-care. Pay attention to what depletes you and what replenishes you. Try finding small, doable moments of recovery, micro-acts of care.

I’m not suggesting you train for a marathon right now. Well, unless you want to.
That might look like texting one friend when you’re avoiding connection, getting up and stretching for a few minutes when you’re running against the clock, listening to music for five minutes in the middle of your day. Yes, in the middle of your day. Or going for a 15-minute walk during lunch.

What else can you do that will help you weather this storm? Micro-acts of care are how you start rebuilding while life keeps moving.

Why Sleep and Nutrition Matter in ADHD Burnout?

And when it comes to sleep, I know you already know that the better your sleep, the better you can operate during the day. Yet, you may sacrifice sleep just to get one more thing done, even though you already know that when you’re sleep-deprived you’re less creative and productive.

Again, you may not be able to take a lot of time off right now, but think about when and where you might find pockets of time… How about real food and water, lots of water? More than ever, you need to nourish your body and brain while you weather this storm.

Even if you don’t have the wherewithal to cook labor-intensive meals, maybe you decide to subscribe to a meal service for a while. Not in your budget? Look for ready-made food. I love Trader Joe’s!

Try to get outside in nature. A little vitamin D goes a long way.

You don’t need a wellness plan right now. You just need something real.

How Do I Reach Out During ADHD Burnout?

When you’re in burnout mode, your tendency may be to disconnect. Maybe it’s because you don’t feel like you’re good enough. Maybe it’s simply that you don’t feel you have the time.

But here’s the deal: the more you disconnect and isolate, the more burnt out you feel, right? Because you are not getting the nourishment you need. The key is to not just push through the discomfort, but to acknowledge it, be willing to be with the discomfort and connect anyway.

Who could you reach out to if you’re burnt out? Is it a family member, a friend, a therapist, a coach? Well, it may feel hard, but it doesn’t need to be a real heavy lift. Start with one person.

What Are Next Steps for ADHD Burnout Recovery

ADHD Burnout recovery isn’t about stopping everything. It’s about learning how to reduce the pressure, preserve your energy, and rebuild your capacity. While you’re still midair.

It’s not easy. But it’s possible. What is one the above step you want to try?