General ADHD Burnout Recovery Plan

Hey there. First—take a deep breath…🫁

If you're reading this, you've already taken the brave first step of recognizing that you're in burnout. That's huge. This isn't laziness, weakness, or failure. This is your nervous system telling you, loudly and clearly: "The way we've been operating is unsustainable."

Right now, everything may feel impossible. That's okay. This plan isn't about fixing everything today. It's about stopping the spiral and beginning the slow, gentle process of coming home to yourself.

Phase 1: Emergency Stabilization (Week 1-2)

Goal: Stop the bleeding. Create immediate safety.

Non-Negotiable Actions:

1. The 80% Reduction Rule:

   • Identify ALL current obligations

   • Cut 80% immediately

   • Keep only: Eating, Sleeping, Basic Hygiene, Critical Medications

   • Everything else gets a "Not Now" label

2. The Permission Slip:
   Write this down and post it: "I give myself permission to exist without producing. My worth is not my productivity. Recovery is my only job right now."

3. Create a Zero-Demand Environment:

   • Digital: Turn off all non-essential notifications

   • Social: Send template message: "Taking a health break. Will reconnect when able."

   • Physical: Designate one room/area as your "recovery zone" - keep it clutter-free

Daily Survival Protocol:

• Morning: 10 minutes sunlight (or lamp), water, medication if prescribed

• Afternoon: One protein-based meal, 20 minutes horizontal rest (not sleep)

• Evening: 30 minutes screen-free time before bed, consistent sleep time

Phase 2: System Reset (Week 3-6)

Goal: Begin rebuilding sustainable neural pathways.

Executive Function Scaffolding:

1. The 2-Task System:

   • Each day, choose ONLY 2 tasks:

     • 1 Maintenance (shower, eat meal, tidy one surface)

     • 1 Meaningful (something that sparks 1% joy)

   • Write them on paper. Cross off when done.

2. Energy Mapping:

   • Track energy levels 3x/day (morning, afternoon, evening)

   • Rate 1-5 (1=can't move, 5=some energy)

   • Look for patterns without judgment

3. Gentle Reconnection Practice:

   • Social: One low-stakes interaction per week (text, brief call)

   • Hobbies: 5 minutes of something you used to enjoy (no pressure to finish)

   • Body: 5-10 minutes gentle movement (stretching, walking)

Cognitive Restoration:

• Input Diet: Reduce decision-making input (limit news, social media)

• Single-Channel Processing: Do only one thing at a time (eat without screens, walk without podcasts)

• Externalize Memory: Everything goes on paper/voice note - don't trust your brain to remember

Phase 3: Sustainable Rebuilding (Month 2-4)

Goal: Establish ADHD-friendly systems that prevent future burnout.

The Core Systems:

1. Demand Filter:

   text

   New Request → Is this:
   - Essential for survival/health?
   - Aligned with my core values?
   - Within current capacity?
    
   If "No" to all → Automatic decline

2. Energy Banking System:

   • Each "productive" hour requires 2 hours of restoration

   • Track energy expenditures like a budget

   • Never borrow from tomorrow's energy

3. The 50% Rule:

   • Plan to use only 50% of available energy

   • Leave 50% as buffer for ADHD tax/unexpected demands

Restoration Rituals:

• Daily: 1 hour true rest (no screens, no productivity)

• Weekly: 1 half-day "mini-Sabbath" with no obligations

• Monthly: 1 recovery day after any high-demand period

Boundary Architecture:

• Time Boundaries: Set work/rest hours and stick to them

• Social Boundaries: Script responses for over-asks ("Let me check my capacity and get back to you")

• Internal Boundaries: Notice "should" thoughts and question their origin

Phase 4: Integration & Prevention (Month 4+)

Goal: Live sustainably with ADHD, not against it.

Burnout Early Warning System:

Monitor these signals:

• Tasks taking 2x longer than usual

• Increased irritability/tearfulness

• Forgetting to eat/drink

• Avoiding preferred activities

• Chronic procrastination on simple tasks

When 3+ signals appear for 3+ days → Activate Recovery Protocol

The Maintenance Toolkit:

1. Weekly Planning Session (30 mins):

   • Review energy levels

   • Set 3 priority tasks for the week

   • Schedule restoration time FIRST

2. Monthly Systems Check:

   • What's working?

   • What's feeling forced?

   • What needs adjustment?

3. Quarterly Reflection:

   • How's my capacity?

   • Am I living aligned with my values?

   • What preventive adjustments are needed?

The Sustainable ADHD Life Framework:

text

CAPACITY = (Energy + Systems) - (Demands + Masking)
 
Your job is to:
1. Increase Energy (sleep, nutrition, medication, movement)
2. Improve Systems (externalize, automate, ADHD-friendly)
3. Reduce Demands (say no, delegate, simplify)
4. Eliminate Masking (authentic communication, accommodations)

When Progress Stalls: Recovery Reset Protocol

If you regress:

1. Assess without judgment: "What changed?"

2. Return to previous phase for 1-2 weeks

3. Get external support: Coach, therapist, or understanding friend

4. Adjust one variable: Often medication, sleep, or nutrition needs tweaking

Emergency Recovery Day (when overwhelmed):

1. Cancel everything possible

2. No screens before noon

3. Eat pre-prepared food

4. Stay in comfortable clothes

5. Gentle movement only

6. Early bedtime

Key Recovery Principles:

1. Non-Linear Progress is Normal

Burnout recovery looks like: 📈📉📈📉📈
Two steps forward, one back is still progress.

2. Compare Only to Your Worst Day

Your baseline has changed. Measure from where you were, not from neurotypical standards or your pre-burnout "overdrive" self.

3. Rest is Productive

Nervous system regulation IS the work. You're not doing nothing—you're doing the essential repair work.

4. Externalize Everything

Your brain is in repair mode. Use:

• Paper lists

• Timers

• Body doubling

• Voice notes

• Accountability partners

5. Medication Re-Evaluation

If you take ADHD medication:

• Discuss burnout with your prescriber

• Effectiveness may change during recovery

• May need temporary adjustment

Success Metrics (Not Productivity-Based):

• ✅ Sleeping through the night consistently

• ✅ Eating regular meals

• ✅ Basic hygiene maintained

• ✅ Can identify emotions as they arise

• ✅ One moment of genuine enjoyment per day

• ✅ Using systems without resistance

• ✅ Saying "no" without guilt

• ✅ Noticing burnout signals early

Remember: Recovery isn't about returning to who you were before burnout. It's about building a new relationship with your ADHD brain—one based on partnership rather than force, on accommodation rather than compensation, and on sustainable rhythms rather than boom-bust cycles.