TL;DR:

Burnout isn’t just about doing too much. It’s about doing too much without enough support scaffolding. To soften the crash (or avoid it entirely), build simple systems that reduce decision fatigue, protect your energy, and make room for recovery before you think you've "earned" it.

Burnout is a Pattern

Think of burnout like trying to microwave soup in a paper bowl. It might hold up for a while, but eventually it leaks, collapses, or scorches. And you’re left wondering why it didn’t work.

Burnout for people with ADHD and neurodivergence isn’t just about too much work; it’s about too much unsupported work, often paired with shame about not doing “enough.”

What Makes the Crash Worse?

🧠 Executive overload (too many decisions, too fast)
🕰 No built-in recovery time (we wait until the crash to rest)
🌀 All-or-nothing cycles (hyperfocus > crash > guilt > repeat)
🤐 Masking + fawning + people-pleasing (drains battery fast)

You didn’t cause your burnout by being lazy. You caused it by using a system that doesn't support your brain.

Soften the Fall Before You Slip

Prevention isn't just a productivity tool, it’s an act of self-respect.
Here are simple things that can take the edge off before you're on the floor:

🧹 10-minute resets → Better than a 3-hour shame clean
📝 Default meal menu → Helps avoid fridge-staring and DoorDash despair
📆 Calendar buffer zones → Not just between meetings, but before and after effort
📱 No big decisions after 7PM → Decision fatigue is real and sneaky
💬 Auto-messages or away statuses → Let people know you're slower to reply when recharging

What to Build Instead of Just Trying Harder

You don’t need more grit. You need better scaffolding.

🏗  Low-Energy Support Systems:

• “Still Clean (I Think)” laundry basket
  
  

• Sunday “no-spoons” meal prep: sandwiches, frozen dumplings, call it good
  
  

• Morning and evening “micro routines” with 2–3 anchor steps
  
  

🧰 Recovery Kits:

• A “soft day” box: fuzzy socks, favorite tea, low-pressure hobbies
  
  

• A playlist labeled “Emotion Regulation Mode: Activated”
  
  

• A list called “When I Feel Like a Failure, Read This”
  
  

Reset Without the Drama

Burnout recovery isn’t a Netflix montage. It’s more like rebooting an old computer. It's slow, glitchy, and needs to stay plugged in.

✨ Here’s what that might look like:

• Saying “I’m going to pause this for now” instead of forcing a finish
  
  

• Lying under a weighted blanket for 12 minutes and calling it a win
  
  

• Walking to the mailbox as a victory lap
  
  

• Declaring “Inbox manageable” instead of “Inbox zero”
  
  

Reentry Shouldn’t Be a Sprint

When you’re starting to feel better, resist the urge to overcompensate. That "I’m back!" energy is often a trap.

📆 You are not fully recharged after one good day.
Instead, try:

• Only doing 70% of what you think you could do
  
  

• Using timers to stop while things still feel okay
  
  

• Scheduling recovery days after social or work-heavy events
  
  

Let It Be “Good Enough,” Especially Now

Burnout loves to whisper, “If you were better, you wouldn’t be like this.”
But softness is not weakness. And imperfect systems are still systems.

👍 Give yourself permission to:

• Lower the bar on purpose
  
  

• Set defaults instead of always deciding
  
  

• Rest like it’s productive, because for your brain, it is
  
  

Final Thought: Your Humanity is Not a Problem to Solve

Burnout feels personal. But it’s mostly a mismatch between what you need and what your systems expect.

You don’t need to push through. You need to build around your brain with care, softness, and nerdy efficiency.

🤍Heather

Updated 7-23-25