Burn Out ADHD: Strategies To Regain Control
Explore the unique challenges of burn out ADHD, how it differs from typical burnout and gain coping strategies. Find clarity and energy with the right support.
Ross Thompson
Understanding Burn Out ADHD: Unique Challenges And Practical Coping Strategies
When Lucy first started her new role managing multiple projects, she felt a familiar surge of excitement. It was the kind she hadn’t experienced in years. As someone living with ADHD, she had always thrived on bursts of energy and creativity.
But after a few months, that spark started to fade. Lucy felt overwhelmed, exhausted and emotionally drained. Tasks that once felt manageable became mountains too steep to climb. What she was experiencing was more than just tiredness. It was burn out ADHD, a unique form of burnout that many with ADHD face but few talk about.
What Makes Burn Out ADHD Different?
Burnout is often seen as a response to chronic stress and overwork, but when ADHD is part of the picture, the experience can be more complex and intense. People with ADHD often face additional mental exhaustion because of the constant effort to manage attention, impulsivity and executive function challenges.
Unlike the typical burnout from prolonged work stress, burn out ADHD can feel like running a marathon where the track keeps shifting beneath your feet. The mental fatigue is compounded by emotional exhaustion, hyperfocus crashes and sensory overload.
Recognising The Signs: Is It Burn Out ADHD?
Many with ADHD can mistake the signs of burnout for their usual struggles. But there are distinctive symptoms to watch out for:
Intense emotional exhaustion. Feeling drained not just physically but emotionally, with a tendency to feel overwhelmed by even small triggers.
Difficulty initiating and completing tasks. What once was a struggle becomes almost impossible to start or finish.
Increased irritability and frustration. Feeling shorter-tempered and more reactive, sometimes snapping at those you care about.
Heightened forgetfulness and “brain fog”. Losing track of important details or feeling mentally fuzzy.
Loss of motivation and confidence. Feeling defeated by your usual routines or passions.
Understanding these symptoms is the first step to breaking free from burnout’s grip.
The ADHD Burnout Cycle: Why It Happens
Living with ADHD often means working harder than others just to keep up. This extra effort can lead to a cycle of stress and exhaustion:
Hyperfocus: You dive deeply into a project or task, often losing track of time.
Crash: After hyperfocus, you experience extreme fatigue or overwhelm.
Procrastination or avoidance: To cope with fatigue, you put off tasks, increasing stress.
Overwhelm: Stress accumulates, making it harder to start again, and the cycle repeats.
This rollercoaster makes burnout and exhaustion feel like a constant uphill battle, especially without targeted strategies.
How Burn Out ADHD Impacts Confidence And Self-Belief
Burnout doesn’t just drain your energy. It can shake your core belief in yourself. When your mind feels foggy, motivation low and frustration high, it’s easy to slip into self-doubt. “Maybe I’m not capable,” or “I’ll never get this under control.”
This is where burnout feeds into low self-esteem, creating a cycle that’s hard to break without support.
Practical Coping Strategies For Burn Out ADHD
Recovering from burnout ADHD requires a mindful, tailored approach. Here are some strategies that can help:
Prioritise small wins. Break tasks into tiny, manageable steps and celebrate each completion to rebuild confidence.
Use structured routines. Consistent daily habits reduce the mental load of decision-making.
Schedule rest proactively. Plan breaks and downtime as non-negotiable parts of your day.
Externalise reminders. Use planners, alarms or apps to support memory and focus.
Practice self-compassion: Recognise that burnout is a response to overwhelming demands, not a personal failing.
Why You Don’t Have To Face Burn Out ADHD Alone
Many people with ADHD feel isolated in their burnout experience because it doesn’t always look like “typical” exhaustion. But support can transform your path forward.
That’s why my online session, Your Starting Point, is designed to help you:
Gain clarity on where your energy is going and what’s draining you.
Identify what really needs your focus and what you can set aside.
Build a realistic, motivating plan that respects your unique ADHD challenges.
Walk away feeling empowered, motivated and ready to take control.
This session costs less than two coffees but can make a world of difference in shifting your mindset and breaking the burnout cycle.
Ready To Find Your Starting Point?
If you’re feeling burnt out, exhausted or stuck in the ADHD burnout loop, don’t wait until everything feels overwhelming. Take that first step to regain control, confidence, and clarity.
Book your Your Starting Point session today and start fresh with a clear path forward.