How to Avoid ADHD Burnout — or Treat It if It Happens to You

There are ways to prevent ADHD burnout and feel better if it happens to you. It begins with spotting the warning signs and making changes to how you manage your energy and time.

Symptoms

• Constant exhaustion that doesn’t significantly get better with rest
• Feeling emotionally numb or disconnected
• Greater trouble concentrating and staying focused
• Increased irritability, anger, pessimism, or negativity
• Feeling sad or anxious
• Loss of motivation or interest in usual activities
• Headaches
• Stomachaches
• Sleep problems
• Appetite changes

It’s important to get checked by someone who treats ADHD if you have these symptoms, says Gail Saltz, MD, a clinical associate professor of psychiatry at the New York Presbyterian Hospital, Weill-Cornell Medical College. She says that these symptoms can overlap with those of other conditions, like clinical depression or an anxiety disorder, that need treatment. In some cases, ADHD burnout may mean that your ADHD treatment isn’t working well and needs adjusting.

It’s easy to get excited about new projects or opportunities and underestimate how much time or energy they’ll actually take, says Batista. You might say “yes” in the moment, only to feel completely overwhelmed later when things pile up. Batista suggests being honest about your bandwidth and practicing saying “no” or “not right now” to help protect yourself from burnout.

Here’s how to put this into practice:

• Pause before committing. Before agreeing to something new, ask yourself: “Do I actually have the time and energy for this?” It’s okay to take a day or two to think it over instead of answering on the spot.
• Use a visual calendar or planner. Write down your commitments so you can see what’s already on your plate. Seeing everything laid out can help you make more-realistic decisions about what you can handle.
• Include buffer time. Things often take longer than expected, and back-to-back scheduling leaves no room for the unexpected. Give yourself breathing room between obligations.
• Don’t overcommit your future self. When you’re scheduling something for the future — for example, six months from now — and your calendar looks wide open, ask yourself if you’d want to do that task today or tomorrow. Chances are, by the time six months have passed, your schedule will look a lot like it does right now.

Here’s how to put this into practice:

• Start the conversation at work. Talk with your supervisor about redistributing some tasks, or discuss with colleagues how to create a more-balanced division of labor, says Saltz. Instead of saying, “I can’t handle this,” frame it as how spreading out the work could benefit the whole team.
• Share responsibilities at home. Consider what tasks could be split with family members or roommates. Ask someone else to handle grocery shopping one week, or trade off certain chores to help free up mental energy.
• Let go of “I should be able to do this myself.” Everyone needs support, and recognizing when to delegate is a sign of good judgment.

Not everything on your to-do list is equally urgent. Batista notes the importance of getting clear on your priorities and learning to distinguish between “must do” and “nice to do.” Must-do items need immediate attention, and nice-to-do items are helpful but can wait.

Here’s how to put this into practice:

• Identify your top priorities each day. Start each day by choosing one to three top-priority tasks, suggests Batista. These are your anchor points, and everything else can wait or move to another day, if needed.
• Use planning tools. Maybe you create a basic to-do list, try the Eisenhower Matrix (a grid that separates urgent from important tasks), or use color-coding in your calendar. Any of these tools can be helpful when prioritizing tasks.
• Create reminders. Use sticky notes, phone alerts, or a whiteboard to keep important tasks front and center. Reminders can be especially helpful for many people. Most importantly, find a system that works for you.
• Allow flexibility. Feel free to push non-urgent tasks to another day. A helpful system should lighten your load, so tweak it when your needs change, and simplify it if something feels too complicated to maintain.

Saltz notes that any healthy habit that de-stresses you can help, and this includes regular physical activity. And longer periods of rest are just as helpful. “Take your actual vacation days to have breaks and days of relaxation,” she says.

Here’s how to put this into practice:

• Use a timer to pace yourself. Try the Pomodoro technique — work for 25 minutes and then take a 5-minute break — or any timed work session, says Batista. There are apps available to help you keep track of work sessions. Search for “focus timer” or “Pomodoro timer” in your preferred app store. During breaks, change your environment by standing up, stretching, or stepping outside.
• Schedule breaks before you need them. Treat breaks like appointments on your calendar, and build them in throughout the day.
• Add movement into your routine. In addition to taking short breaks during the day, aim to do 30 minutes of aerobic exercise three to four times a week to help lower stress and lift your mood, says Saltz.

“Working with a therapist or ADHD coach can provide structure, accountability, and practical strategies for managing stress and symptoms,” says Batista.

Therapy approaches like cognitive behavioral therapy (CBT) can help you challenge unhelpful thought patterns and develop healthier coping skills, says Saltz.

Here’s how to put this into practice:

• Ask for referrals. Talk to a psychiatrist or a primary care provider about therapists or coaches who specialize in ADHD. You can also search directories like Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) or the Attention Deficit Disorder Association (ADDA).
• Be clear about what you need. When you reach out, mention that you’re looking for help specifically with ADHD-related burnout to get matched with an informed provider.
• Give it time to work. Building new skills and habits takes time and practice. Don’t expect results right away, but do pay attention to whether you feel supported and understood by your therapist or coach.

Here’s how to put this into practice:

• Notice and reframe negative self-talk. You may catch yourself thinking, “Why can’t I just get it together?” When you notice this, try shifting to a kinder thought like, “I’m doing my best,” or, “This is hard, but I’m figuring it out.”
• Adjust your expectations. Allow for “good enough” instead of perfect, says Batista. Give yourself credit for what you did accomplish rather than focusing on what’s left undone.
• Practice flexibility. Plans shift, energy dips, and sometimes things just don’t get done on schedule. Honor your limits and make choices that reflect what you can realistically handle each day.

• Spotting the signs of ADHD burnout is the first step toward recovery. Try to set realistic goals, prioritize key tasks, and create organizational systems to help manage your energy more effectively.
• Asking for help or delegating responsibilities isn’t always easy, but it’s an effective way to protect your energy and mental health.
• Getting therapy or coaching can offer structure, accountability, and strategies tailored to ADHD. Taking regular breaks and working physical activity into your day are also powerful ways to help lower stress and restore focus.
• If you notice persistent symptoms like ongoing tiredness, low mood, or trouble functioning, see a healthcare provider. Burnout symptoms can overlap with those of depression or anxiety, and you may need more treatment.