ADHD Burnout Cycle from ADHD-Alien

My friend Nova shared this graphic in a Discord chat a while back and I went and fished it out today because 2022-2023 were real brutal and I feel like I was thrown back into this loop, which I felt like I had slowly been breaking myself out of.

Hyperfixation

  • Hyped to work
  • Piles on more work because it's fun!

Strategy

  • Learn to say no:
    • Don't squeeze in more work because it's going well
    • Take time off work even if it's fun

Routine & Procrastination

  • Hype fades and tasks become boring
  • Procrastinates
  • Starts missing deadlines
  • Starts talking about switching jobs even though everything is going well

Manage:

  • Make it interesting:
    • Ask for tighter deadlines
    • Ask if switching tasks is possible
    • Switch chores every week
    • Incorporate special interest
    • Pomodoro challenge yourself
      • Start tasks with them and let them continue

burnoutcycle.jpg

Self-Medicating

  • Consumes more coffee; cigarettes; alcohol; does more planning or workouts
  • Starts being over enthusiastic about over working
  • Starts neglecting other areas of life to meet deadlines
  • Stops inviting invites and going out
  • "I GOT THIS IF I JUST TRY HARDER"

Self-Care:

  • Plan in self-care time:
    • Plan your day — plan breaks!
    • Ask a friend to be a body double
    • Pomodoro everything
    • Consider ADHD medication
    • Sharing tasks is OK
  • Are their goals overambitious?
  • Praise them for taking breaks

Guilt & Neglect

(Do I live here?)

  • Guilty about neglected chores
  • Tasks are one big overwhelming mess
  • Feels guilty when resting
  • Starts blaming self/others
  • Hard to get a hold of, stops answering
  • Might joke more to mask
  • Appearance and health routines suffer

Don't Neglect Yourself:

  • Take dedicated "no work" time
  • Don't beat yourself, it only makes you feel worse and less productive
  • Write down three tasks for a day and do those

Offer Help:

  • "Come to my house friday, let's do yoga!"
  • "Should we do laundry together?"
  • "I'll bring food, you want veggies?"
  • "Yo, let me see what you're stuck with, talk it through with me."

Paralysis

  • Overworked and ashamed
  • Amount of jokes is through the roof
  • Bad sleep, can't relax
  • Has completely hidden away from friends
  • Starts to doubt self in all areas of life: "If I can't even do this, how can I ..."
  • Hasn't showered — neglects self care
  • Talks about quitting job/dropping out/moving out

Stop the Self-Admonishing:

  • You've done all you could. Really.
  • You have a neurological disorder.
  • No judgements: What do you want?
  • Do you need to shower?
  • Vent to a friend?
  • Break down tasks into doable chunks
  • Give lots of love and support

Quitting

  • Abandons goal/drops out/quits
  • Huge weight is lifted from shoulders
  • Shame of powerlessness lingers
  • Pretends choice was out of choice to hide "failing"
  • Changes career
  • Feels like a fraud

Absolutely Don't:

  • "Why didn't you...?"
  • "But X could do it, why can't you?"
  • "You shouldn't have been so lazy?"
  • "You just have to apply yourself"

Prevent The Next Cycle

  • Arrange for therapy, medication, coaching, or a support group
  • Don't ignore the symptoms just because it's urgent now
  • Every ADHD coping strategy give you power
  • Accept that nothing more could have been done.
Interactive Graph
Table Of Contents
ADHD Burnout Cycle from ADHD-Alien
Hyperfixation
Strategy
Routine & Procrastination
Manage:
Self-Medicating
Self-Care:
Guilt & Neglect
Don't Neglect Yourself:
Offer Help:
Paralysis
Stop the Self-Admonishing:
Quitting
Absolutely Don't:
Prevent The Next Cycle