Living with ADHD can be a rollercoaster ride filled with unique challenges. One such challenge is the phenomenon known as ADHD burnout. In this article, we will delve into the burnout cycle of ADHD, explore why ADHD can be so exhausting, and provide practical strategies to survive and overcome ADHD burnout.
What is the Burnout Cycle of ADHD?
Living with ADHD often involves navigating a cycle of intense periods of productivity followed by overwhelming exhaustion. This is commonly known as the burnout cycle of ADHD. The cycle typically involves the following phases:
- Hyperfocus: those of us with ADHD often experience hyperfocus, an intense state of concentration on a particular task or activity. During this phase, our attention is laser-focused, and we can achieve remarkable productivity.
- Overcommitment: Due to our impulsive nature and our inability to judge time scales with much accuracy, we’re likely to overcommit ourselves, taking on more tasks and responsibilities than we can realistically handle. This overcommitment can lead to a sense of being overwhelmed and stressed.
- Struggling to Maintain Momentum: As the initial burst of hyperfocus wanes and the demands of multiple commitments pile up, we start to struggle to maintain our productivity and momentum. We may find it increasingly challenging to stay organized, meet deadlines, and complete tasks efficiently.
- Exhaustion and Withdrawal: The prolonged struggle to keep up with responsibilities can eventually lead to exhaustion. We feel mentally and physically drained, leading to decreased motivation, difficulty concentrating, and a desire to withdraw from social interactions.
- Recovery: Following the burnout phase, we need time to recharge and recover. This recovery period allows us to regain their energy and motivation before reentering the cycle.
How Do You Survive ADHD Burnout?
While ADHD burnout can be challenging, there are strategies that can help us survive and overcome it. Here are some tips to navigate the burnout cycle effectively:
- Recognise Early Warning Signs: Pay attention to signs of burnout, such as increased fatigue, reduced productivity, and heightened irritability. Identifying these warning signs early allows for proactive measures to prevent burnout from worsening.
- Practice Self-Care: Prioritise self-care activities that promote relaxation, stress reduction, and overall well-being. Regular exercise, adequate sleep, healthy eating, and engaging in hobbies can all contribute to managing and preventing burnout.
- Set Realistic Expectations: Be mindful of your limitations and avoid overcommitting yourself. Set realistic goals and break tasks into smaller, manageable steps. Effective time management techniques, such as using calendars and task lists, can also help alleviate overwhelm.
- Create a Supportive Environment: Implement strategies to minimise distractions and create an organised and supportive environment. This may include establishing routines, utilising tools like timers or reminders, and decluttering physical spaces.
Conclusion: ADHD burnout can be an exhausting and overwhelming experience, but with the right strategies and support, it is possible to navigate the burnout cycle and thrive. The most important thing is to not take on more than you can realistically do. There are only so many hours in the day. Remember, managing ADHD burnout is a journey, and it’s important to be patient and kind to yourself along the way.