How to Recover from ADHD burnout

I'm often asked how is it best to recover from ADHD burnout. So I hope this guide provides you with some understanding and tips. 1. Stop Pushing Through It

Many ADHDers operate in “survival mode,” ignoring exhaustion and forcing themselves to keep going. But pushing through burnout only makes it worse. If you’re at the point of shutdown, you need to pause and allow yourself time to rest without guilt.

Give yourself permission to take breaks without feeling like you’re failing. Rest isn’t unproductive if it's going to HELP YOU, I'm not saying sit on your phone all day in bed. That will not help. But take care of yourself and reduce the demands you have in the day.

2. Reduce Decision Fatigue

Burnout makes even small choices feel overwhelming. Simplifying daily decisions can help prevent additional mental strain.

• Wear the same few outfits each week (decision-free dressing).

• Plan easy meals in advance to avoid last-minute choices.

• Use checklists to reduce the mental load of remembering tasks.

  
  

3. Reset Your Dopamine Levels

ADHD brains crave stimulation, and burnout often leads to unhealthy coping mechanisms (like excessive phone use or binge-watching TV). Instead of relying on quick dopamine fixes, focus on activities that provide sustainable energy.

• Engage in low-effort hobbies (listening to music, coloring, walking outside).

• Reduce overstimulation by limiting screen time.

• Try and destimulate, go for a walk around the neighbourhood.

• Prioritize activities that bring genuine enjoyment without guilt.

  
  

4. Adjust Your Expectations

Many ADHDers fall into perfectionism, feeling like they must be “on” all the time. Burnout often happens when expectations are unrealistic.

• Break large tasks into smaller, manageable steps.

• Set a goal of “good enough” instead of perfect.

• Remind yourself that productivity doesn’t define your worth.

• Give yourself a list of 3 easy to complete tasks, no more, no less.

  
  

5. Get More Sleep (Even If Your Brain Resists It)

ADHD brains struggle with sleep regulation, but burnout makes sleep deprivation even worse. Sleep deprivation leads to more executive dysfunction, emotional instability, and difficulty concentrating.

• Set a wind-down routine (dim lights, avoid screens an hour before bed).

• Use sleep aids like white noise or weighted blankets.

• Aim for consistent sleep and wake times, even on weekends. Your body doesn't understand what a weekend is. It's biological programming does not follow the societal expectations, if it did, you likely wouldn't have burnout.

6. Move Your Body (Without Overwhelming Yourself)

Exercise helps regulate dopamine and reduce stress, but burnout often makes physical activity feel impossible. Instead of forcing intense workouts, focus on gentle movement.

• Stretching, yoga, or short walks outside.

• Dance to your favourite song for a quick dopamine boost.

• Set a goal of some movement rather than perfection.

  
  

7. Set Boundaries and Say No

One of the biggest contributors to burnout is overcommitting. ADHDers often say “yes” to too many things and then struggle to keep up. Learning to say no (without guilt) is key to preventing future burnout.

• Practice saying, “I’d love to, but I can’t commit to that right now.”

• Reduce unnecessary obligations that drain your energy.

• Prioritize what truly matters and let go of what doesn’t.

  
  

8. Seek Support Instead of Going It Alone

ADHD burnout can feel isolating, but you don’t have to go through it alone. Reaching out for support can make recovery easier.

• Talk to a trusted friend, therapist, or ADHD coach.

• Join ADHD support communities where people understand your struggles.

• Use external accountability to help regain motivation at a manageable pace.

Remember that self sabotage can be not asking for help.