Medically reviewed by Craig Marsh Clinical governance
Reading time: 3 min
Uploaded on: February 4, 2026
Burnout can feel more intense for adults with ADHD. But recovery is possible, and if you put in place a few strategies, you can also protect yourself from future burnout.
How to recover from ADHD burnout
The ‘gold standard’ when it comes to recovering from ADHD burnout is a total reset, where you step away from any responsibilities and do nothing but rest. But that of course isn’t always possible for people juggling high-stakes jobs or family responsibilities. So here’s what to do:
If you have time/space: ‘The reset’
If you can afford it, a structured reset can be incredibly restorative. You can divide it into two phases and move at a pace that feels right:
Phase 1: Physiological reset
- Focus on the basics: Sleep well, eat a balanced, healthy diet, and move a little (but don’t overexert yourself).
- Limit stimulation: Avoid as much as possible social media, TV, or screens in general, to give your nervous system a break.
- Minimise decisions: Focus on the essential decisions, like what you want for dinner or where to go shopping, and avoid or postpone everything else if possible.
Phase 2: Prioritise what matters most
- Focus on essentials: Identify and focus on just a few essential tasks or commitments that really need your attention asap.
- Everything else can wait: Put any less urgent responsibilities on the back burner.
- Reintroduce gradually: Slowly reintegrate other responsibilities into your routine as your energy returns to normal. Take your time when doing this to prevent overwhelm.
- Reassess regularly: From time to time, take a moment to reflect on what’s truly important for you, as your priorities may change as you return to your usual routine.
If you can’t stop
When you have a high-stakes job or family responsibilities, it’s not always realistically possible to just ‘log off’. What you can do instead is to switch to aggressive energy management:
- The ‘glass vs. plastic’ rule: It’s based on the idea that some responsibilities will ‘shatter’ if dropped (glass), while others will ‘bounce’ (like plastic balls). For example: things like a work deadline or picking up your child from school are ‘glass’, since they can’t be skipped without consequences. But responding to non-urgent emails or repainting your bedroom are ‘plastic’—these things can wait. Focus on the glass responsibilities first, and ignore the plastic ones until your energy levels improve.
- Take short sensory breaks: A few ways you could do this include:
- using noise-cancelling headphones
- reducing screen time or brightness
- taking a brief walk around your house or office to allow your brain to ‘switch off’
- Focus on basic self-care: Taking good care of your body can help keep your energy levels stable, so don’t forget to:
- drink at least 8 glasses of water a day - even mild dehydration can make it harder to concentrate and think clearly, so it’s really important to stay hydrated;
- eat balanced meals and snacks that include fruits, vegetables, lean proteins, whole grains, and healthy fats - these help keep your blood sugar and energy more stable, which can help with your focus. For example, omega‑3 fatty acids found in fish and nuts have been associated with improvements in cognitive function and attention over time.[1]
- spend at least 10 minutes in the sun - exposure to sunlight can help support better sleep and mood.[2]
- do some gentle stretching - movement can increase brain chemicals like dopamine and serotonin, which support attention and mood.[3]
How to avoid ADHD burnout
Once you’ve recovered from burnout (or ideally before it happens), it’s important to understand how to prevent future episodes. The following strategies can help:
- Identify your triggers: Pay close attention to what’s draining your energy. A few examples include:
- Long, back-to-back meetings at work - one solution could be to schedule short breaks in between meetings.
- Social events - consider cancelling the ones that aren’t essential or limiting your stay at events you really have to attend.
- Tasks that require intense focus for long periods, like detailed paperwork - you could ask your employer for support to reduce their impact or, if that’s out of the question, break these tasks into smaller chunks.
- Use the 80% rule: Avoid pushing yourself to 100% all the time. Instead, conserve your energy and aim for sustainable effort:
- At work, focus on completing the most critical parts of a project first and foremost and leave the rest for later.
- When exercising, aim for levels of activity that feel comfortable instead of exhausting yourself.
- Socially, plan shorter visits or schedule alone/down time afterwards.
- Schedule ‘do nothing’ time (and treat this time as non-negotiable): Allow yourself as much time as possible, but even 10–20 minutes a day can make a difference. For example:
- Take a ‘distraction-free’ coffee break without checking your emails or reading the news.
- Sit outside in the sun and enjoy some fresh air.
- Practise breathing exercises, meditation, or stretching.
When to seek help
Since burnout sometimes overlaps with depression or other mental health challenges that need a specialist’s attention, consider reaching out to a mental health specialist if:
- No matter how much you try to relax, you experience persistent hopelessness or low mood.
- You’re constantly struggling with basic needs like eating, sleeping, or personal hygiene.
- ‘Zero-demand’ days (time off) aren’t helping your energy levels return to normal.
Back to:
References:
- Dighriri, I.M., et al. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus, 14(10), e30091.
- CHADD (2019). Sunlight for ADHD? What the Science Says - CHADD.
- Buckinghamshire Adult ADHD Service. (2025). Self-care strategies.
Reading time: 3 min
Uploaded on: February 4, 2026
Medically reviewed by Craig Marsh Clinical governance Registered with GMC (2070724) February 4, 2026 Meet Craig Marsh
