Signs of ADHD Burnout + Tips to Rethink How You Work

If you’re anything like me, the start of a new year brings that rush of big “new year energy.” New goals. Fresh resolutions. A mile-long list of ideas you can’t wait to tackle. Sound familiar? Me too.

Here’s the thing, though… While that “all-in” energy can feel exciting, it can also fast-track us straight to burnout if we’re not careful. And let’s be real—burnout is something we ADHD brains know all too well. 

So, today, I want to take a different approach. I’m here to propose that burnout, as incredibly heavy and draining as it is, also provides us with an important message.

It signals your brain waving a giant flag, saying, “Hey! Something isn’t working here—let’s fix it.”

And when we learn to decode that message, we can start creating ADHD-friendly strategies and systems that actually support us.

That’s what we’re talking about in episode 284 of the I’m Busy Being Awesome podcast.

Tune in now to learn why ADHD brains are especially prone to burnout, how to recognize burnout’s signals, and most importantly, what we can learn from them to start working with our brains.

If you’re ready to start the new year by reclaiming your energy, focus, and time—without running yourself into the ground—you’re in the right place. Let’s get started.

You can listen to the episode above or stream it on your favorite podcasting app here.

Prefer to read? No problem! Keep scrolling for a summary of the key takeaways.

In Episode 284: You Will Discover:

• 3 Key ways ADHD burnout shows up both personally and professionally
• How to recognize burnout as a signal and what we can learn from it.
• Effective strategies for reshaping your schedule to work sustainably in the new year 

This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here.

Episode 284: How To Recognize Signs of ADHD Burnout (Transcript)

This episode will be my first in 2025, so Happy New Year. Today we’re not taking the usual New Year big energy approach – and this is intentional. 

Here’s what I know about you…

You likely have ADHD, or you have ADHD tendencies but haven’t had an official diagnosis yet.

You also love to make things happen.

You’re a go-getter. You have done quite well in your life – even if part of your brain is fighting that statement right as I say it, thinking, “But not really. I mean, I could have done so much more.” Or “I should be even further,” Or “I just barely managed to pull it all off; I don’t know how I managed to sneak by, honestly.”

Behind all of this is so much exhaustion.

You’ve had to work at least 10x as hard as everyone else, and you often beat yourself up thinking, “This shouldn’t be so hard.” “What am I missing?” “I probably just need to try a little harder or work a little more.”

And you’ve absolutely dealt with burnout. Because let me tell you, most people who find this podcast are driven by their goals and ambitions, but they’ve been going about it with neurotypical tools. With strategies and frameworks built for the non-ADHD brain…and they’re just not sustainable for us.

Today, we’re taking a look at burnout. As we know, burnout is so much more than being tired or sick of a certain situation.

I’d love to look at the message that Burnout is sending. Because I’ve started to see burnout as your brain waving a giant flag, saying, “Hey, something isn’t working here—let’s figure it out.” Burnout isn’t just running out of energy; it’s your brain sending a message.

So, we’re going to unpack that message together. We’ll look at… what burnout is really trying to tell us and how we can use that information to make any shifts we need to ensure we’re creating ADHD-friendly work habits that actually support us—especially as we dive into the new year.

Because let’s be real: January is prime time for us ADHD brains to get swept up in the excitement of new goals, big resolutions, and a million ideas we want to tackle all at once. We want to do it all NOW. And while that “all-or-nothing” energy can be thrilling, it can also fast-track us to burnout if we’re not careful.

So, let’s pause. Let’s check in. And let’s explore how we can approach this fresh start in a way that aligns with how our brains work best. Sound good? Let’s dive in.

Let’s Redefine Burnout

Burnout is often described as exhaustion, right? But here’s the thing: it’s so much more than just feeling tired. Burnout shows up when we’re emotionally, mentally, and physically drained because we’ve been working in ways that don’t align with how our brains or energy naturally flow.

Think about it. It’s not just about needing a nap or a weekend off.

Burnout happens when the way we’re approaching our work, our commitments, or even our routines is fundamentally out of sync with what we need.

You may have…

• Tried pushing through tasks in a way that doesn’t fit your ADHD brain.
• Said yes to everything and juggling too many plates.
• Been stuck in perfectionism, spinning your wheels on every little detail until we’re completely fried.

Whatever the cause, burnout is like a flashing “check engine” light for the brain.

What if we looked at burnout as a signal, not just a state of exhaustion?

What if it’s your brain saying, “Hey, something isn’t sustainable here—let’s adjust before things get worse”? It’s not about ignoring the exhaustion; it’s about using it as information to make changes.

And listen, I know that when we’re in burnout, it’s hard to see it clearly. Everything feels overwhelming. It’s tempting to just push harder or tell ourselves we’ll rest later. But that’s where the signal gets louder. Burnout is your brain trying to get your attention. It’s asking us to slow down, reflect, and figure out what’s not working.

As we keep going, we’re going to explore how to decode this signal. We’ll talk about how burnout shows up, especially for ADHD brains, and how we can start making those adjustments to align with what works for us.

Because while burnout isn’t something we want to celebrate, it can be the wake-up call we need to make some much-needed changes.

Why ADHD Brains Are Prone to Burnout

Let’s talk about why burnout can sneak up on ADHD brains so often. (As a reminder, we take a look at this concept through some different lenses in previous episodes, too, so be sure to check those out next, if what we talk about today especially lands with you.) 

I want to explore a few patterns that make the ADHD brain especially vulnerable to burnout, and if you’ve experienced any of these, know that you’re not alone.

1. Overcommitting

First up, overcommitting. So many of us feel like we need to “catch up” or prove ourselves.

Maybe we’ve spent years trying to keep up with neurotypical expectations, saying yes to too many things, or believing that if we just work harder, we’ll finally feel “enough.” But this constant overcommitting piles on pressure until we’re overwhelmed and burned out.

2. Perfectionism

Then there’s perfectionism, that sneaky driver of burnout. For ADHD brains, perfectionism often shows up as reworking things endlessly or over-delivering on every single task.

We think, “If I just make it perfect, no one will question my effort.” But perfectionism eats up time and energy, and it never gives us that satisfying feeling of being done.

3. Time Blindness

Let’s not forget time blindness—one of the most ADHD things out there. We take on too much because we don’t accurately estimate how long things will take. We think we can fit 20 hours of work into a 5-hour day, only to end up racing against the clock, feeling completely frazzled, and wondering why we can’t keep up.

Example of Burnout

I just started working with a new client, and they came to me feeling completely burned out.

They’d been working late nights on a project for the last month because they wanted it to be perfect. This led to worry they were underperforming compared to their colleagues. So they found themselves saying yes to additional requests from their boss, convinced that if they worked hard enough, they’d finally be seen as capable.

However, they didn’t account for how much time and energy those extra requests would take. Something that really stuck with me is what they shared in our consultation call, which was, “I don’t even enjoy what I’m doing anymore—I just feel like I can’t stop.”

Does this sound familiar?

This experience is so common. ADHD brains are wired for creativity, drive, and deep focus when we’re aligned with our energy and interests. But when we’re out of alignment—when we’re overcommitted, stuck in perfectionism, or lost in time blindness—burnout becomes inevitable.

The good news? Recognizing these patterns is the first step to change. Once we understand how ADHD brains work, we can start building systems that support us instead of running us into the ground. And that’s exactly where we’re headed next.

3 Key Signs of ADHD Burnout

Alright, now that we know what burnout is and why ADHD brains are especially prone to it, let’s talk about how we can start interpreting it. Because burnout doesn’t happen in a vacuum.

t’s not random. It’s your brain sending that loud alert saying, “Hey, something here isn’t working!” And the good news is, we can learn to recognize what that flag is pointing to.

Let’s break it down into three common areas where burnout sends signals.

1. Overcommitting: Feeling overwhelmed by an endless to-do list?

When we overcommit, we’re saying yes to everything without checking if we actually have the time, energy, or interest to follow through. And it makes sense why we do this, right? We want to help. We want to be reliable. Maybe we feel like we should be able to handle it all. 

Here’s the truth: when burnout shows up in the form of overwhelm, it’s telling us we’ve taken on too much.

In this situation, burnout signals that it’s time to simplify and prioritize.

• What can you let go of?
• What’s truly important?
• Where do you WANT to focus your time and energy; it’s time to make an adjustment and shift that focus with intention.

Because (spoiler alert) you don’t have to do it all. It’s okay to say no.

2. Energy Misalignment: Feeling drained after tasks you used to enjoy?

Sometimes, we’re doing things that once energized us or we used to enjoy a lot. But for some reason, we feel completely wiped out while doing it, or maybe even the idea of doing it feels draining. 

This is one of those situations that can be tricky because it’s not about the task itself, as we just mentioned, you actually love doing it. Instead, it’s about the timing, the way we’re approaching it, or even what’s happening in the rest of our lives. 

In these situations, burnout is saying, “You’re not working with your energy—you’re pushing through it.”

In these situations, burnout points to capacity. This might mean reevaluating how you’re planning your days and your weeks. It’s making note of your natural energy rhythms, and asking: “Does this approach actually work for me?”

3. Perfectionism: Spinning on tasks that “aren’t good enough”?

Perfectionism shows up in so many sneaky ways for ADHD brains. Maybe you find yourself…

• Tweaking and re-tweaking
• Unable to call something done
• Feeling like you need to do things the “right way”
• Making sure you’re doing “enough” before you can truly feel accomplished

These patterns eat up endless energy, leaving us drained without the satisfaction of being finished.

Burnout is saying, “Hey, your expectations are way out of balance here. It’s time to pull back.” This can be hard for ADHD brains because we often tie our value to how much we do or how perfectly we do it. But when burnout shows up in this way, it’s not a signal to push harder. It’s a signal to shift.

Ask yourself: What’s good enough in this situation? Because “good enough” gets it done, and done moves us forward.

My personal Perfectionism Example

To bring this to life, let me share a quick story about how this showed up for me recently.

Here’s what happened. My family was coming over for Thanksgiving, and I was so excited to host. But the lead-up to the holiday was packed. Work was its usual level of good-busy, but life was especially…life-ey, and I was running on fumes.

Now, I love hosting, but the idea of shopping, prepping, and cooking everything from scratch made my brain want to melt.

Nevertheless, my “this is the way we do things,” brain was online, so I pulled up my recipes and started filling my grocery order at Whole Foods. And that was the moment when I saw that Whole Foods did catering. They might as well have had a banner that said, “Hey, Paula! We created this option just for you. You can order everything from appetizers to desserts and all the sides you can imagine. You’re welcome. Xo, Whole Foods.”

I was definitely intrigued, and I started seeing what they had to offer, but then I noticed my brain go straight to the perfectionist spiral: “It’s not Thanksgiving if it’s not homemade. If I cater, I’m being lazy. It won’t be as good as what I’d make.”

You know how those thoughts pile on, right? That pressure to do it “right”? That fear of not doing “enough”?

Here’s the thing: I paused. I noticed what my brain was doing, and I asked myself a few simple questions:

• What is working?
  • I’m excited to have my family over. I love to entertain and have them at my house. I love the time when we’re doing it (we celebrated a bit early and because some of them were traveling on the actual day of Thanksgiving)
• What isn’t working here?
  • I’m tired. I have no desire to cook. I don’t want to spend my down time that I’ve carved out to rest peeling potatoes and chopping celery and onions.
  • As an aside, for those of you who find cooking to be quite relaxing and grounding, I love it. Also, I would love to hear your thoughts about it so that I can adopt them and start feeling that way too. But in this moment – this season of life –  cooking is not how I want to spend my time. 
  •  it’s not the entertaining that’s not working, it’s the actual needing to prep and cook all of the food.
• What can I shift to make this easier?
  • Why not give the catering option a try? Honestly, it’s about the same price (which totally blew my mind, by the way).  and if you don’t like it, you can always go back to cooking next year. No problem.

That’s when I gave myself permission to order catering. 

I watch my brain continue to freak out about it … and I reminded myself it’s no problem. We’re just trying something new, which is always uncomfortable.

But I’m doing it intentionally. And Whole Foods handled most of the meal, and I just made the pies myself. Let me tell you—it was a game-changer. I actually got to enjoy the day with my family instead of running around stressed out and exhausted  On both the days leading up to and the day of Thanksgiving.

Now I realize getting catering may seem like a really ridiculous thing to some of you. Maybe some of you think, who even cares? Can’t believe your brain had thoughts about this. Or, I can’t believe you’d even think about catering. Thanksgiving is supposed to be a homemade meal.

That’s the point of it!

But for me, it was such a beautiful example of the way perfectionism tries to sneak in, telling me that I should “do more” or “push harder” because doing what seems “easy” isn’t enough.

Again, as I mentioned, when we’re feeling burned out and perfectionism is running the show, burnout is often saying, “Hey, love. Your expectations are out of balance. It’s time to adjust. It’s time to reassess. What if what you’re doing is enough?”

This was such a powerful reminder that lowering expectations doesn’t mean doing less. It means creating space to focus on what truly matters. If you’re stuck in burnout because you’re holding onto impossible standards, ask yourself: What’s good enough here? Because “good enough” gets it done, and done moves us forward.

Burnout doesn’t happen randomly—it’s your brain sending a loud alert saying, “Something here isn’t working!” And we have an opportunity to decode those signals in order to make a sustainable change. 

1. Overcommitting:
   Feeling overwhelmed by an endless to-do list? Burnout is telling you it’s time to simplify and prioritize. You don’t have to do it all—it’s okay to say no and focus your energy on what truly matters.
2. Energy Misalignment:
   Feeling drained by tasks you used to enjoy? Burnout here is about capacity. It’s a signal to reassess how you’re planning your days and whether your current approach aligns with your energy levels and rhythms.
3. Perfectionism:
   Spinning on tasks that “aren’t good enough” or feeling the pressure to do things “right”? Burnout is saying your expectations are out of balance. Ask yourself: What’s good enough? and shift toward creating space for what truly matters.

A few questions to ask yourself:

• What is your burnout trying to tell you?
• Where do you feel stuck, drained, or out of alignment? 

Maybe it’s your schedule. Maybe it’s the pressure you’re putting on yourself. Maybe it’s the expectations you’re trying to meet. Whatever it is, burnout is a signal that something needs to change. And the more we can get curious and listen, the more we can start to make those changes.

3 Strategies To Reimagine How You Work

When we work with our ADHD brains instead of against them, we can create systems and habits that are sustainable—and that help us avoid burnout in the future.

Here are three powerful strategies to get started:

1. Simplify Priorities: Focus on fewer tasks that truly matter

One of the quickest paths to burnout is trying to do everything at once. And let’s be real—ADHD brains love to dream big. We want to tackle every idea, every project, every goal all at once. But here’s the truth: when we spread ourselves too thin, we lose focus and momentum.

Simplifying priorities doesn’t mean giving up on your dreams. It means deciding what truly matters to you this season. Start there. Give those tasks your full energy and attention, knowing that you can come back to the rest later. 

2. Honor Energy Cycles: Recognize high- and low-energy periods and plan tasks accordingly

ADHD brains often operate in bursts—we have those “on fire” moments where we feel unstoppable, and then we crash and need recovery time. This is totally normal, but it can feel frustrating if we’re trying to work in a way that doesn’t account for those natural cycles.

Instead of fighting against your energy patterns, start working with them. Ask yourself:

• When do I feel most focused and energized during the day?
• When do I feel sluggish or need a break?

 Then, use this data to inform how you schedule your days and weeks.

3. Let Go of Perfectionism: Aim for “good enough” instead of perfect.

Here’s the truth –  And if you’re anything like me, you’ll still want to fight it. I know I do. But every time I do, I lose. So here’s the truth: aiming for “good enough” doesn’t mean you’re settling. It means you’re prioritizing what really matters and moving forward instead of getting stuck in the endless loop of tweaking and overthinking.

Try this: Before you start a task,  I invite you to ask one of my favorite questions, which I share all the time.

What does “done” looks like?

Be specific. Ask yourself, “What’s the goal here?

What’s the minimum standard I need to meet to feel satisfied with this work?

Then, when you’ve met that standard, stop. Celebrate the progress you’ve made and resist the urge to go back for one more tweak.

Breaking Free from ADHD Burnout: Next Steps

These strategies—simplifying priorities, honoring energy cycles, and letting go of perfectionism—aren’t just about avoiding burnout. They’re about building a way of working that actually feels good. A way that aligns with your brain, your energy, and your life.

This is exactly what we focus on in We’re Busy Being Awesome – my small-group coaching program. I take you through how to…

• Use my plan-act-complete framework – here you learn how to create a plan that actually works for you and your life so you can prioritize and focus on what matters most.
• Take action on that plan. Plans are great, but if we don’t use them, they’re not so helpful., so we learn how to move through resistance and procrastination.
• Make confident decisions so you can stop spinning in overwhelm.
• Support ourselves through big emotions like overwhelm, frustration, rejection sensitivity, boredom, dread, and restlessness.
• Help ourselves do the things we want to do-that matter the most to us.
• Follow through so we don’t leave that last 20% unfinished. We learn how to check it off the list so we can move on to that next brilliant idea that’s waiting for us.

In short, you create your unique ADHD toolkit for your season of life.  You developed the skill set that you need going forward. 

So anytime you’re feeling stuck or overwhelmed or swamped, you can ask yourself…

• Am I having a hard time prioritizing what matters most?
• Am I having a hard time knowing when I’ll finish this project or how this new goal or habit fits in my life? Then let’s go into the plan set of the toolkit.
• Am I stuck in taking action?
• Am I procrastiworking?
• Am I spinning and indecision?

Ultimately, you walk away having the ADHD-friendly tools you need to create sustainable routines and schedules that work for your life and support your goals without burning you out. 

It’s about learning how to get things done in a way that works for you so you have more time to do the things that genuinely matter the most to you.

Life Beyond Burnout

When we align our work with how we’re wired, things start to shift—and those shifts can be transformative.

You’re working fewer hours, but you’re accomplishing more. Why? Because your energy is focused on the tasks that truly matter. You’re no longer spinning your wheels on endless to-dos or getting stuck in perfectionism. Instead, you’re clear about your priorities, and you know exactly where to direct your efforts.

Your day feels purposeful and intentional. There’s no more frantic scrambling to “do it all” or playing catch-up on everything you’ve overcommitted to. Instead, you’re working at a pace that feels sustainable, giving yourself the time and space you need to actually breathe.

And here’s the best part: You feel calm and confident. Instead of waking up each day feeling scattered or overwhelmed by everything on your plate, you have a clear plan that works for you. You trust yourself to follow through because you’re not asking your brain to do things that feel impossible. You’ve built systems that make sense for you.

Even the way you think about your time has changed. You’ve let go of the pressure to fill every moment with productivity. You recognize the value of rest and recovery, and you make time for it—without guilt. The result? You’re showing up for your work, your goals, and your life feeling grounded and in control.

Imagine doing the things that matter most to you without that constant wash of overwhelm weighing you down. You’re no longer consumed by the noise of a million “shoulds” or chasing the impossible goal of “doing it all.” Instead, you’re focused on what’s truly important—whether that’s making progress on a big dream, spending quality time with your family, or simply enjoying a quiet moment for yourself.

This is what’s possible when you start working with your brain instead of against it. It’s not about doing more or being “better”—it’s about creating a life that feels aligned, fulfilling, and sustainable.

And while it doesn’t happen overnight, every small change adds up. Each tool you ad to your toolkit, each step you take toward working with your brain builds momentum, and before you know it, you’re looking around at a life that feels lighter, calmer, and more in control.

Recap: Listening to Burnout’s Message

So as a quick recap, burnout isn’t just about being tired or running out of energy. It’s more than that. Burnout is information. It’s your brain’s way of waving a flag and saying, “Hey, something here isn’t working!”

And if we’ve hit that point, there’s an opportunity to learn from it. Because while we obviousy want to avoid it at all costs, when we’re willing to look at the experience, we’ll find burnout also holds the key to making changes that align with who we are and how our brains work best.

When we listen to what it’s telling us—whether it’s about overcommitting, perfectionism, or working against our natural energy—we can start to adjust. We can make small, intentional shifts that not only help us recover but also create routines and habits that are sustainable for the long haul.

So, the next time you notice burnout creeping in, I want you to pause. Get curious. Ask yourself:

• What isn’t working here?
• What is my brain trying to tell me?
• What’s one small shift I can make to start feeling more aligned?

Burnout isn’t the end of the road—it’s a signpost, pointing you toward a better way. And when you start paying attention to those signals, you’ll find that progress feels lighter, calmer, and so much more sustainable.

Reminder: You don’t have to figure it out alone. If you’re ready to stop working against yourself and start building sustainable, ADHD-friendly systems, I’d love to work with you in We’re Busy Being Awesome. 

👉 Early enrollment is opening super soon —if it hasn’t already—and for those of you who sign up during this window, you get some super fun early bird bonuses – and for those of you who simply CAN’T WAIT, you even get access to a bonus course that helps you lay the groundwork before we dive in. SO FUN.  We officially begin at the end of the month. For all of the specifics, head to imbusybeingawesome.com/group. 

So let’s make 2025 the year you get things done by working with your ADHD brain, shall we? Let’s learn how to reclaim your time, energy, and attention to focus on what matters most to you. And for those of you joining me in We’re Busy Being Awesome, I can’t wait to get started. It’s going to be fun.

Do you know someone who might be navigating burnout and would benefit from discovering what they can learn from it? If so, would you be a rockstar and share this episode with them? You could even buddy up and do the analysis together! Perhaps send it in a text message or snap a screenshot of the episode and share it on your Instagram stories.

Whatever you do, please know that I so appreciate you for both tuning in and for helping me get these strategies to even more busy awesome brains who need them. 

Until next time, keep being awesome. I’ll talk with you soon.

Links From The Podcast

• Learn more about private coaching
• Learn more about We’re Busy Being Awesome small group coaching
• Get the top 10 tips to work with your ADHD brain (free ebook!)
• Discover my favorite ADHD resources here
• Get the I’m Busy Being Awesome Planning System here
• Get the Podcast Roadmap here
• Get the ADHD Routine Revamp here

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