Breaking out of the ADHD burnout cycle

Picture this: You have so many tasks, to-do’s, and projects piled up, but you simply can’t bring yourself to do them. Even the smallest responsibilities — like answering a text, starting a load of laundry, or finishing a piece of art you were once excited about — feel like too much. You might feel totally exhausted, unmotivated, and detached, even from the people and activities that usually help you feel better.

If these feelings sound familiar, you might be experiencing ADHD burnout. ADHD burnout is a state of emotional, mental, and sometimes physical exhaustion that can happen due to prolonged stress, frequent daily demands, and frustration. It can feel difficult to navigate this intense feeling and its effects, but with the right support and treatment, you can learn to manage it.

What ADHD burnout can feel like

You may already be familiar with ADHD burnout, even if you haven’t had a name for it until now. ADHD burnout feels similar in some ways to the more traditional definition of burnout. Burnout is a state of emotional, mental, and physical exhaustion caused by prolonged stress, often related to work or caregiving. It can lead to feeling drained, detached, and unable to meet daily demands, even with rest. But instead of experiencing burn out due to your work environment, you experience burn out due to the way ADHD affects your life.

Living with ADHD also makes you more likely to feel burnt out in other areas of your life. These areas can include at school, home, work, or in your personal life. You might find yourself feeling completely exhausted and overwhelmed to the point where you become detached.

Some signs you’re dealing with ADHD burnout include:

• Feeling completely overwhelmed by even small tasks
• Experiencing emotional exhaustion or numbness
• Forgetting deadlines or responsibilities you normally remember
• Losing motivation for things you used to enjoy
• Feeling detached from your relationships
• Getting frustrated with yourself more easily than usual
• Starting many projects and finishing none
• Feeling ashamed or guilty about your productivity
• Avoiding responsibilities because they feel too hard
• Experiencing physical exhaustion even when you’ve rested

The care you need, when you need it

Learn how Rula can support your mental health journey

Subscribe

I agree to receive emails from Rula and accept the terms outlined in Client Email Consent and Privacy Policy.

Are you burnt out from ADHD or something else?

ADHD burnout can look a lot like other types of burnout that are associated with other conditions, like autism and depression. Whether you’re experiencing burnout due to ADHD or something else, you deserve support. The only way to know for sure whether ADHD or another condition is behind your feelings of burnout is to get an evaluation from a qualified mental health professional.

Common causes of ADHD burnout

One of the biggest reasons people with ADHD are so prone to burnout is the way ADHD affects the brain. People with ADHD often experience difficulties with executive dysfunction, impulsivity, and inattention. These ADHD symptoms can make it difficult to manage the everyday responsibilities of life.

You may experience ADHD burnout in many areas of your life. For example:

• Work burnout may occur because you’re trying to meet deadlines or keep up with coworkers without the executive-functioning support you need. You may start to feel like you’re constantly behind and can’t catch up.
• Social burnout can happen when you’re masking ADHD symptoms around others or trying to keep up with social norms that don’t come naturally to you. This can be especially draining over time.
• Academic burnout can happen if you’re constantly trying to stay focused or remember assignments, which can make it hard to keep up with your classmates or teachers’ expectations.
• Emotional burnout can arise due to the constant mental load of keeping yourself organized, staying on task, and managing the feelings of guilt or shame that can come with missed deadlines or forgotten plans.

Living with ADHD can come with many strengths — one of which is being passionate and excited about new projects. However, this can lead you to overcommit to too many tasks, which can lead to burnout or ADHD paralysis. The feelings of guilt and shame that come along with burnout can lead you to take on even more tasks — and the cycle continues.

How to recover from ADHD burnout

Even though it feels challenging, there are ways to both prevent and overcome ADHD burnout when it happens. For example:

1. Know the warning signs

Even though it might seem like it, ADHD burnout doesn’t suddenly appear one day. By practicing mindfulness, you can start to notice some of the early warning signs of burnout and take action before it becomes severe. For example, you might start feeling a bit more tired than usual or resentful of people who ask you for favors.

2. Lean on your support system

Even if you’re someone who usually prefers to handle things on your own, ADHD burnout isn’t something you have to go through without support. Talk to people in your life who understand you, like a therapist, coach, or a trusted friend. Let them know what you’re feeling and what you need help with. 

You might need someone to remind you to take breaks or just someone to listen without trying to fix everything. And it’s OK to ask for help even if you don’t know exactly what kind of help you need.

3. Keep an eye on your stress levels

Stress doesn’t cause ADHD directly, but being under chronically high levels of stress can make it more difficult to manage the symptoms of ADHD. Keep an eye on your overall stress levels, and try to prevent them from becoming too high. 

Short bursts of acute stress are OK and can even help you focus, but chronic stress can make you feel overwhelmed and burnt out. There are many evidence-based techniques you can use to manage your stress levels in healthy ways.

4. Avoid maladaptive coping techniques

When you live with ADHD and are under a lot of stress, it can be tempting to use maladaptive or unhealthy coping skills. While these coping techniques could give you temporary relief, they’re likely to only increase your stress levels in the long run, which can make you feel even more burnt out.

Learning to recognize these patterns is the first step toward choosing healthier strategies that truly support your well-being. With the right tools and support, it’s absolutely possible to build routines that reduce overwhelm and increase a sense of control. Working with a therapist or coach can help you identify triggers, develop practical skills, and create personalized systems that actually work for your brain.

5. Be kind to yourself

Try not to judge yourself for experiencing ADHD burnout. Remember that ADHD is a neurodevelopmental condition you were born with, and everybody experiences burnout from time to time.

Practice self-compassion when you feel burnt out. Try talking to yourself like you would to a friend. Take breaks, forgive yourself, and focus on what you can do right now instead of everything you didn’t do.

6. Seek ADHD treatment

Getting treatment for ADHD is one of the most effective ways to reduce your risk of burnout and help you recover when it happens. ADHD treatment may include medication, therapy, coaching, or a combination of all three. 

Working with a mental health professional who understands ADHD can also help reduce feelings of self-blame and guilt, which are common after a burnout episode. Treatment can help you live with ADHD in a way that feels more manageable.

Find care with Rula

ADHD burnout can be exhausting both emotionally and physically. But there are ways to break the cycle and start feeling like yourself again. Taking small, manageable steps can help you build a buffer between yourself and burnout while also carving out time to recharge. Support from a community that understands ADHD can also make a big difference in rebuilding your energy and confidence. 

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

Find a provider with Rula