ADHD Burnout Cycle

Infographic by Pina “ADHD Alien” Varnel — the six-stage burnout cycle many ADHDers loop through, with counter-strategies at each stage. Companion piece to the ADHD Alien comics archive; not part of the numbered series.

The cycle

1. Hyperfixation

• Hyped on work
• Piles on more work because it’s going well!

2. Routine & Procrastination

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

3. Self-Medicating

• Consumes more coffee, cigarettes, alcohol, does more planning or workouts
• Starts being overenthusiastic about overworking
• Starts neglecting other areas in life to focus on work
• Stops accepting invites and going out
• I GOT THIS IF I JUST TRY HARDER!!

Center

THE ADHD Burnout Cycle — Getting help breaks the cycle!

Advice boxes

Learn to say “No”

• Don’t squeeze in more work because it’s going well
• Take time off work even if it’s fun

Make it interesting

• Risk the other for closer deadlines
• Ask if switching tasks is possible
• Switch chores every week
• Incorporate your special interest
• Pomodoro, challenge yourself
• Start the tasks with them and let them continue

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

Don’t neglect yourself

• Take dedicated ‘no work’ time
• Don’t beat yourself up, it only makes you feel worse and less productive
• Write down 3 most important tasks and work from these each day

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”

Stop the self beating

• 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 tasks into double chunks
• Give lots of love and support

Absolutely Don’t:

• “Why didn’t you…?”
• “But you could do X, why can’t you?”
• “You should have known, it’s so easy”
• “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 not urgent now
• Every ADHD coping strategy gives you power
• Accept that nothing more could have been done

Stages 4-6

4. Guilt and Neglect

• 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

5. 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

6. Quitting

• Abandons goal / drops out / quits
• Huge weight is lifted from shoulders
• Shame of powerlessness lingers
• Pretends choice was not a choice to hide failing
• Changes careers
• Feels like a fraud

Part of ADHD Alien comics.

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