ADHD and Burnout

Why It Happens and How to Recover

by Sumiko Stacey, Integrative ADHD Coach

Burnout is often seen as something that happens after a period of extreme stress or overwork. But for people with ADHD, it can become a recurring pattern that affects every part of life, work, relationships, health, and self-worth.

Research suggests that up to 93% of adults with ADHD experience burnout at some point. That number is striking, but it also makes sense when we understand how the ADHD brain works.

Why ADHD Brains Are Prone to Burnout

The ADHD brain is wired for interest, novelty, and urgency. Dopamine, the neurotransmitter that regulates motivation and reward, functions differently in ADHD. This can make it difficult to stay engaged in tasks that don’t provide immediate stimulation, leading to cycles of intense focus followed by exhaustion.

Many people with ADHD develop coping mechanisms to survive in environments that don’t match how their brains naturally operate. They push harder, mask their struggles, and overcompensate to meet expectations. This ongoing effort can lead to chronic stress, emotional fatigue, and a deep sense of inadequacy.

The brain’s stress response system (the HPA axis) can become overactivated when it is constantly running in “fight or flight” mode. Over time, this can cause symptoms that mirror burnout like poor focus, irritability, sleep problems, physical fatigue, and loss of motivation.

The Hidden Cost of Masking and Overcompensating

Masking is the act of hiding ADHD traits to appear “normal” or “capable.” It often starts early, especially for women who have been socialised to meet expectations quietly and perfectly.

While masking can help someone fit in, it comes at a cost. It drains mental energy, increases anxiety, and disconnects people from their authentic selves. Over time, this effort can feel like running a marathon on limited fuel, until the body and mind finally shut down.

Recognising ADHD Burnout

Burnout doesn’t look the same for everyone, but many with ADHD describe it as:

• Constant exhaustion, even after rest

• Feeling emotionally flat or detached

• Struggling to start tasks that once felt manageable

• Losing interest in things they usually enjoy

• Feeling overwhelmed by small decisions or changes

Recognising these signs early is the first step toward recovery.

How to Recover and Prevent Burnout

Recovery starts with understanding your brain and redefining productivity. The goal isn’t to push through but to work with your brain’s rhythms, not against them.

Here are some science-informed steps that can help:

1. Regulate before you act. When your nervous system is on high alert, executive function shuts down. Grounding practices such as deep breathing, gentle movement, or mindful pauses help shift your brain from “threat” mode to “thinking” mode.

2. Work with natural dopamine patterns. Use curiosity, novelty, and variety to stay engaged. Break big tasks into smaller chunks and celebrate small wins. This provides regular dopamine boosts that sustain motivation.

3. Rest intentionally. Rest isn’t a reward after productivity, it’s a core part of sustaining energy. Schedule pauses between tasks, and give yourself permission to slow down without guilt.

4. Simplify and externalise. Reduce mental clutter by using external supports like calendars, visual reminders, or apps that cue you gently rather than overwhelm you. External structure helps free up cognitive energy.

5. Seek understanding and connection. ADHD burnout thrives in isolation. Coaching or peer support can provide tools and validation that rebuild confidence and self-trust.

Rebuilding From Burnout

Recovering from ADHD burnout takes time and compassion. It’s not about getting back to how things were but creating a new foundation that feels sustainable and authentic.

When you start to understand your brain’s needs, honour your energy levels, and design systems that truly support you, life begins to feel lighter and more workable.

You don’t have to keep running on empty. With the right awareness and support, it’s possible to rebuild your confidence, energy, and sense of ease, one small step at a time.

If burnout is holding you back, I can help. Connect with me for a Discovery Call and start rebuilding your wellbeing and confidence.