ADHD and Workplace Burnout: How to Recognize It and Start Healing
(Written by a therapist who gets it — because burnout with ADHD is different)
You know that feeling when your brain is juggling six things, your email inbox just hit a hundred, your Slack notifications are pinging like a pinball machine, and your body feels like it could nap for a decade? That’s not laziness. That’s burnout. And if you’re an adult with ADHD, you might be more familiar with this feeling than you'd like to admit.
Let’s talk about why ADHD burnout hits so hard — especially in the workplace — and what you can actually do to come back from it.
What Is Burnout, Really?
Burnout isn’t just feeling tired or needing a break. It’s a full-body, full-mind overwhelm that sneaks in quietly and slowly drains the color out of your day-to-day life. You might notice you’re not enjoying the things you used to. You’re irritable with your coworkers (or your partner, or the dog — no judgment). You might even start questioning your abilities altogether.
It often shows up like this:
Exhaustion that doesn’t go away with rest
Lack of motivation (even for things you normally love)
Cynicism or irritability at work
Trouble focusing, remembering, or getting anything done
Feeling emotionally flat or numb
Physical symptoms like headaches or stomach trouble
Sound familiar? You're not alone — especially if you’re someone with ADHD.
Why Is ADHD Burnout So Common?
ADHD burnout isn’t just typical stress. It's like trying to run a marathon in flip-flops while carrying a backpack full of bricks — and smiling the whole way. People with ADHD are often expending far more energy than others just to appear organized, focused, or calm. Behind the scenes? It’s a different story.
Here’s why ADHD makes burnout more likely:
1. You’re doing double the mental labor.
ADHD brains aren’t broken — they just work differently. But in a world that rewards structure, deadlines, and “just doing the thing,” it can feel like you’re constantly working uphill. You may spend hours masking your ADHD, overcompensating with perfectionism, or pushing through sensory overload, and that’s exhausting.
2. Executive dysfunction adds pressure.
Time blindness. Task paralysis. Difficulty prioritizing. Sound familiar? ADHD can make basic daily tasks (like responding to an email or starting a project) feel like climbing a mountain. And when everything feels urgent and hard, your stress response stays activated longer than it should — leading to faster burnout.
3. You hyperfocus — and forget to rest.
ADHDers often have something called hyperfocus: that intense, tunnel-vision state where you’re glued to a task for hours. It can feel amazing in the moment, but it often comes at the expense of eating, sleeping, stretching, or even going to the bathroom. That adds up fast.
4. You say yes too much.
Many adults with ADHD are natural people-pleasers — you want to help, you want to show up, and you might feel like you’re constantly trying to “prove” yourself. So you say yes when your plate is already overflowing. Then you crash.
How Can You Tell if You’re in ADHD Burnout?
It doesn’t always show up dramatically. Sometimes it starts with a few red flags, like:
You stop doing things that used to recharge you (like working out, journaling, or catching up with a friend).
You feel foggy, frustrated, or like you’re on the verge of tears for no reason.
You dread tasks that used to feel fine — even brushing your teeth or sending a quick reply.
You feel like you’re failing, even though you’re trying your hardest.
For many folks with ADHD, burnout also comes with shame. You might feel like you should be able to handle it. But here’s the truth: You’re not lazy. You’re not broken. You’re just tired — in a way that goes deeper than rest alone can fix.
ADHD Burnout vs. Depression: What’s the Difference?
Here’s where things can get tricky — because ADHD burnout can look a lot like depression. And in many cases, the two can overlap. But there are some subtle differences.
Burnout often improves when you step away from stressors or get adequate support. You might still enjoy things — you just don’t have the energy. It’s often tied to external demands, like work pressure or overwhelm.
Depression tends to be more persistent, even without clear external stress. You might lose interest or pleasure in things entirely and experience more intense feelings of hopelessness or guilt.
Both deserve care. If you’re not sure which one you’re dealing with — or if it’s both — talk to a therapist who understands ADHD. There’s no gold medal for guessing right on your own.
How to Recover from ADHD Burnout (And Actually Keep It From Coming Back)
Okay, so what now?
Here’s the thing: You can’t self-care your way out of a toxic workplace, or meditate your way through chronic executive dysfunction. But there are ways to soften the impact, rebuild your energy, and create a more sustainable life — one that works with your ADHD, not against it.
1. Name it, don’t shame it.
Start by acknowledging what’s really going on. Burnout isn’t a sign of failure — it’s a signal. If your body and mind are throwing up the white flag, listen to them. No more pushing through just to appear “fine.”
2. Lower the bar (yes, really).
This might sound counterintuitive, but lowering your standards isn’t giving up — it’s choosing sustainability. Can you simplify a task? Ask for help? Push a deadline? Trade a “perfect” report for a “done” one? The goal isn’t to do everything. It’s to stay afloat long enough to recover.
3. Use external structure.
Don’t rely on willpower — it’s not your best tool. Use timers, sticky notes, reminders, accountability buddies, whiteboards, visual schedules — whatever helps reduce the mental load. The more you can see what needs to happen, the less pressure your brain feels to remember everything.
4. Set guilt-free boundaries.
Start practicing saying “not right now.” You don’t have to take every meeting. You don’t have to volunteer for every project. Saying no might feel scary at first, but it’s one of the kindest things you can do for your future self.
5. Rest like it’s your job.
Burnout recovery doesn’t happen overnight — and it won’t happen without rest. That includes real, restorative downtime (not just scrolling on your phone while doom-spiraling). Try music, movement, naps, nature, cozy blankets, or anything else that lets your nervous system exhale.
6. Reevaluate your environment.
Sometimes it’s not you — it’s the system you’re trying to fit into. Is your job ADHD-friendly? Are expectations realistic? Is there room to advocate for accommodations? Therapy can help you assess whether you need to shift your environment — or shift how you’re relating to it.
7. Get support — you don’t have to do this alone.
Whether it’s a coach, a therapist, a support group, or a friend who gets it — you deserve community. ADHD can be an isolating experience, especially when burnout sets in. But the truth is, many adults are walking a similar path. You don’t have to carry it all by yourself anymore.
Let’s Talk About Work Burnout (Because It’s Not Just You)
If you’ve been feeling totally wiped from work lately — like even simple stuff feels impossible — just know this: you're not the only one. Burnout is real, and it hits differently when you’re someone with ADHD.
Maybe you're doing your best to stay on top of emails, sit through long meetings, juggle a million tasks, and still show up like everything’s fine. But under the surface? You're exhausted. And honestly, it makes sense.
Most workplaces are designed for people who thrive on routine, structure, and sitting still — which can feel like the opposite of how ADHD works. So if it feels like you're always trying to catch up, or like work takes way more energy than it should, that's not a personal flaw. That’s burnout creeping in.
And it doesn't always come with a big crash. Sometimes it’s subtle — like dreading the start of your day, zoning out in the middle of tasks, or feeling like you could cry when someone asks for "just one more thing." If that sounds familiar, it might be time to slow down and check in with yourself. You're not lazy. You're tired — like, deep-in-your-bones tired.
You Deserve to Come Back to Yourself
ADHD burnout can feel like a fog — like you’ve lost access to the version of yourself who once had energy, creativity, and joy. But that version of you is still there. Under the exhaustion, the guilt, the overwhelm — they’re waiting. And with the right support, you can come home to them again.
You don’t have to be more disciplined, more focused, or more productive. You just have to be more supported.
And that’s what we’re here for.
Ready to Talk It Through?
If you’re feeling stuck, overwhelmed, or like you’re running on fumes, you’re not alone. At Sagebrush Counseling, we specialize in supporting adults with ADHD through real-life challenges like burnout, stress, and work-life imbalance.
You can call or text (512) 790-0019, or email contact@sagebrushcounseling.com to schedule your first virtual session.
We see clients across Texas — so whether you’re in Austin, Houston, Dallas, or a small town in between, we’re here for you.
All sessions are held online for your convenience.
Let’s find a pace that feels right for you.
