Anatomy of an Effective Neurodivergent-Friendly Burnout Plan
Consider the following component when creating your burnout plan:
Low Demand: The goal is to reduce all demands, not just work-related ones. This includes social, cognitive, sensory, and domestic demands.
Sensory Safety: Prioritize creating an environment that minimizes negative sensory input and maximizes comfort.
Externalize Everything: Compensate for executive dysfunction (remembering, planning, initiating) by making things visual, physical, and obvious.
Permission & Self-Compassion: Explicitly give permission to rest in ways that work for you (which may not look like neurotypical rest). Burnout is a medical reality, not a failure.
Structure through Rhythm, Not Rigid Schedules: ADHD rebels against strict schedules; Autism craves predictability. The solution is a daily rhythm or "flow" using anchors (like meals or a walk) rather than timed appointments.
Suggested Burnout Recovery Plan
Phase 1: Crisis Mode (Survival)
Focus: Immediate reduction of all non-essential energy expenditure.
Communicate (Template Style):
ADHD Help: Use pre-written scripts. "I am experiencing a health issue and need to take short-term leave/reduce my availability. I will be offline and will respond when I can."
Set up an email auto-responder. Tell key people you are "unwell and off-line."
Eliminate Demands:
Cancel all non-essential social plans, appointments, and obligations. Give yourself a full "obligation amnesty."
Use disposable plates/cutlery to avoid dishes.
Order groceries online or get easy, safe foods (whatever is reliable and requires zero effort).
Create a Sensory Sanctuary:
Designate one room or corner as your Low-Sensory Zone. Dim lights, use noise-canceling headphones, have weighted blankets or soft textures available.
Wear only the softest, most comfortable clothing (no tags, no tight waistbands).
Stim Freely: Engage in self-stimulatory behavior (stimming) without judgment. It's a crucial regulatory tool.
ADHD-Friendly Task: Your only "tasks" are: Hydrate, Eat Safe Food, Take Meds, Sleep. Write these four on a whiteboard. Check them off.
Phase 2: Stabilization (Building a Sustainable Routine)
Focus: Very slowly introduce a gentle, rewarding rhythm to the day.
Build a "No-Fail" Daily Rhythm:
Anchor Points: List 3-5 anchor points for your day (e.g., "Wake up," "Eat lunch," "Afternoon walk," "Evening shower," "Bed").
Use Visual Aids: A whiteboard or simple checklist app (like Finch or Tiimo) is better than a time-blocked planner.
Time Blindness Aid: Set gentle, non-alarming timers for transitions between anchors.
Introduce "Nourishing" Activities (Choose ONE at a time):
For Autistic Needs: Solitude, deep special interest immersion (if it's energizing, not demanding), time in nature, organizing a small space.
For ADHD Needs: Very short, novelty-based activities (a 5-minute new puzzle game, listening to a new song, doodling with a new pen).
Key Rule: If it feels like a demand, stop immediately.
Nutrition & Body Doubling:
Continue with easy, safe foods. Consider supplements if advised by a doctor.
Use body doubling (virtual or in-person) for basic tasks like tidying or cooking. An ADHD-friendly friend just being present can massively lower the barrier to initiation.
Phase 3: Reintegration & Prevention
Focus: Gradually re-engage with the world while integrating protective systems.
Conduct a "Demand Audit":
List all life demands (work, social, family, household, personal care).
Categorize: Essential, Non-Essential, Can Be Delegated, Can Be Done Differently.
For each essential demand, ask: How can I make this more neurodivergent-friendly? (e.g., "Can I work with headphones?" "Can this meeting be an email?")
Implement System Hacks:
For Executive Dysfunction: "Do the next right thing." Don't plan the whole day, just the very next step. Use baskets for categories of stuff instead of complex organizing.
For Sensory Overload: Always carry ear defenders/sunglasses. Have an exit strategy for every social situation. Schedule mandatory "sensory breaks" into your day.
For Social Energy: Set clear boundaries. "I can visit for one hour." Use text-based communication as a default.
Build a "Burnout Toolkit":
A physical box or digital list containing things that help in each phase: fidget toys, comfort items, a list of safe foods, favorite stim music, links to calming videos, contact info for a supportive person.
Advocate for Accommodations (if applicable):
Consider discussing needs with employer/educator (e.g., flexible start times, quiet workspace, written instructions, noise-cancelling headphone allowance).
Notes & Customization
Rest Looks Different for You: Rest might be solitude + deep interest (autistic) or novelty + light engagement (ADHD). It is RARELY "just relaxing." It is active regulation.
Beware of ADHD Guilt & Autistic Rigidity: ADHD may make you feel lazy; remind yourself this is medical. Autism may make you rigid about the "perfect" recovery plan; allow for flexibility.
Seek Neurodivergent-Affirming Support: A therapist or coach who understands the intersection of Autism and ADHD is invaluable. Peer support from other AuDHDers can be life-changing.
This is Not Linear: You will cycle between phases. That's normal. The plan is a map, not a straight line.
Permission Slip: You are allowed to exist in a way that works for your brain. Your needs are not wrong. Your burnout is a signal that your environment and demands have been incompatible with your neurology for too long. This plan is about rebuilding compatibility.
Start by picking ONE thing from Phase 1 that feels possible today. That is enough.
