by Tahirat Nasiru, LCSW
Greetings đź‘‹
You're in burnout. Everything feels impossible. You're trying to solve a system crash using the crashed system. Let's identify these patterns so you can stop pouring gasoline on the fire.
❌ What You're Doing That's Making It Worse:
1. You're Trying to "Productivity Hack" Your Way Out
"If I just find the perfect planner/ app/ system, I'll get back on track."
Why It Backfires: Burnout isn't a productivity problem—it's a nervous system problem. Every new system becomes another demand, another thing to fail at. You're treating a broken leg by researching faster running shoes.
2. You're Using Guilt as Motivation
"I'm so lazy. I should be able to do this. Everyone else can."
Why It Backfires: Shame floods your prefrontal cortex—the very executive function center that's already offline. You're trying to restart a flooded engine by pouring more water into it.
3. You're Creating "Artificial Urgency"
"I'll wait until the last minute—then the panic will make me do it."
Why It Backfires: You're borrowing energy from tomorrow's nervous system at 100% interest. Today's "productivity" guarantees tomorrow's paralysis. It's payday lending with your neurological resources.
4. You're Isolating to "Focus"
"I need to cancel everything and just power through alone."
Why It Backfires: Isolation removes external structure—the very scaffolding your ADHD brain needs when internal structure fails. You're taking the crutches away from a broken leg.
5. You're "Resting" Wrong
"I'll just scroll/ game/ binge-watch for a few hours to recharge."
Why It Backfires: Passive consumption ≠restorative rest. You're giving your brain more input to process while calling it "downtime." It's like trying to sleep at a rock concert with noise-canceling headphones that don't work.
6. You're Comparing to Your "Peak Self"
"I used to handle so much more. What's wrong with me?"
Why It Backfires: You're comparing your current depleted state to times you were running on adrenaline and unsustainable overcompensation. You're using your most extreme sprinting pace as your baseline walking speed.
âś… What To Do Instead:
Instead of searching for new systems → Stop. Systems. Entirely.
For one week, use only: 1) A paper list for "must-survive" items (food, meds, critical obligations), and 2) Your calendar for appointments. Everything else gets a "Not Now" list you don't look at. Systems come later.
Instead of guilt-tripping yourself → Name the burnout out loud.
Say: "My executive functions are offline due to neurological overwhelm." This isn't an excuse—it's an accurate diagnosis. You wouldn't guilt a computer for crashing after running 100 programs simultaneously.
Instead of waiting for panic → Create "Gentle Urgency" through tiny commitments.
Tell someone: "I will email you at 3 PM to confirm I opened the document." The accountability is real, but the demand is microscopic. You're creating a stepping stone, not a cliff edge.
Instead of isolating → Use "Body Doubling Lite."
Don't work together—just exist together. "Can I sit in this coffee shop while you work?" or "Can we be on mute Zoom while we both do our own thing?" Presence without performance pressure.
Instead of passive consumption → Choose "Input-Lite Restoration."
Level 1 (Total Crash): Earplops + weighted blanket in dark room
Level 2 (Frayed): Simple physical activity (walk, stretch) with no goal
Level 3 (Recovering): Low-stakes creative activity (coloring, simple puzzle)
Instead of comparing to past peaks → Compare only to yesterday.
Ask: "Did I drink more water? Did I move my body once? Did I eat something?" Burnout recovery is measured in nervous system regulation, not productivity metrics.
The One Question That Changes Everything:
"Am I trying to force function, or am I facilitating function?"
Forcing sounds like: "I should... I must... Why can't I just...?"
Facilitating sounds like: "What does my brain need to make this slightly more possible?"
Today's assignment: Choose one thing from the "worse" list and deliberately do the opposite—not perfectly, just differently. If you normally isolate, send one text: "Having a tough brain day." If you normally scroll, sit by a window for 5 minutes instead.
Remember: Burnout is your nervous system's final, desperate attempt to communicate: "The way we're operating is unsustainable." Stop trying to silence the messenger. Start listening to the message.
