ADHD Burnout Explained: 3 Steps to Reboot Your Brain

Ever feel like your brain's circuit breaker did not just flip, it packed a bag, changed its name, and left no forwarding address? You are not just tired. You feel hollow, like a chocolate Easter bunny with nothing left inside.

When co-workers say they are "stressed," it can sound almost cute, like they are describing a hangnail. Meanwhile, you are over here trying to survive a full-blown emotional Chernobyl. That is not regular burnout. That is ADHD burnout.

In this post, we will unpack what ADHD burnout really is, why it hits so hard, and three practical steps to reboot your brain without blaming yourself or trying to "just push through" one more time.

https://www.youtube.com/watch?v=Ttz_0OLzVnA

What Makes ADHD Burnout Different from Regular Burnout?

Most advice about burnout assumes a neurotypical brain. Work got busy, life got stressful, and your system finally tapped out. That kind of burnout usually comes from too many external pressures.

ADHD burnout is different. It often comes from an inside job.

The video calls it full-time internal terrorism, which is darkly funny and also a bit accurate. ADHD burnout builds up from years of trying to make a brain with ADHD run on a neurotypical operating system.

The hidden drain of masking

A big part of that inside job is masking. Masking is the unpaid, high-effort performance art of pretending to be "normal" so you do not get judged, fired, or labeled as flaky.

Masking can look like:

• Over-planning every moment with planners and apps so you do not drop a ball
• Rehearsing conversations in your head before meetings
• Putting on the "I think that is a great idea" face even when your brain is on fire
• Forcing yourself to sit still, make eye contact, and follow social rules that feel like tight shoes

For a while, this can work. You might even be seen as a top performer at work or the reliable friend who always comes through.

But inside, it feels like living under a Sword of Damocles. You know that something will slip at some point. You just do not know when.

When your brain's CEO quits

At some point, your executive function, the part of your brain that acts like a CEO, just walks out.

No two-week notice. No exit interview. Just a mental sticky note that says, "Handle it yourself."

That is what executive paralysis feels like. You know what needs to be done. You can list the steps. You may even want to do it. You simply cannot start.

Signs of this kind of freeze can include:

• Staring at an email for an hour and never hitting reply
• Looking at a pile of laundry like it is Mount Everest
• Sitting at your desk, almost glued to the chair, unable to take the first step

From the outside, this can look like laziness or lack of motivation. Inside, it feels like your body refuses to move, no matter how hard you yell at yourself.

The boom and bust cycle

ADHD burnout also grows out of the classic boom or bust pattern.

You get a "god tier" burst of hyperfocus, usually powered by caffeine, panic, or obsession. You do two weeks of work in two days. People are impressed. You feel unstoppable.

Then you crash. Hard.

The crash can hit like a drunk driver on an icy road. Out of nowhere, you are exhausted, foggy, and unable to do basic tasks. Your brain feels like it has shut down every non-essential system.

From the outside, it can look like depression. You may even ask yourself if you are depressed. The key difference is that ADHD burnout is your brain waving a little white flag that says, "No more. I cannot keep working like this."

It is not a character flaw. It is a system overload.

Why ADHD Burnout Hits So Hard: Recognition Is Key

The first step in healing from ADHD burnout is to understand what is actually going on. This is not about blaming yourself. It is about decoding the signal your brain is sending.

Think of burnout as your mental check engine light. It is not there to judge you. It is there to get your attention.

Your coping strategies, like masking, overworking, and people-pleasing, have basically unionized and walked out. They are saying, "We are not doing this anymore."

Treat your symptoms as data, not a verdict

This is where self-compassion stops being a nice idea and becomes non-negotiable. You are not lazy. You have been running a marathon on a treadmill that never turns off.

Start by taking a gentle inventory of how you are feeling. Not as a "reasons I suck" list, but as neutral data.

Common signs of ADHD burnout can include:

1. Chronic fatigue even when you sleep, or feeling wired and tired at the same time
2. Snapping at loved ones over tiny things, like someone putting the spoon in the wrong drawer
3. Staring at simple tasks like they are impossible mountains, and then avoiding them completely

For more signs and patterns, you can skim this helpful overview of ADHD burnout symptoms and how to spot them.

When you notice these signs, resist the instinct to go straight into a shame spiral. Instead of "I am a terrible human," try "My operating system has crashed spectacularly."

Same facts. Completely different story.

That mindset shift matters. You cannot recover from burnout by beating yourself into working harder. You recover by listening to what your brain is telling you.

Step 1: Recognize and Reframe Your Burnout

Step one is simple to describe and hard to practice: stop blaming yourself.

ADHD burnout is not proof that you are weak, lazy, or broken. It is proof that you have been working against your brain for a long time and it needs help.

Here is how to put this step into action:

• Name it: Instead of "I am failing," say "I am in ADHD burnout right now."
• List your signs: Use the inventory from the last section. Write down your symptoms as data evidence your system is overloaded.
• Spot the pattern: Notice how often this happens after a big push, a long stretch of masking, or a season where you tried to "be normal" at any cost.

You are not excusing everything or giving up. You are stopping the constant self-attack long enough to see what is actually happening.

Recognition is not the whole solution, but without it, every other step will feel like trying to drive with the parking brake on.

Step 2: Dopamine Recharge: Fuel Up the Right Way

Most standard advice for burnout sounds like this: take a quiet weekend, rest, unplug.

For many people, that helps. For ADHD brains, it often does not touch the sides.

We do not just need rest. We need dopamine.

Cut the junk dopamine

When we are fried, we usually reach for fast, low-effort stimulation: doom scrolling, mindless apps, random internet holes. It looks like rest, but it does not refresh the brain.

Doom scrolling is like eating a whole bag of packing peanuts. It takes time, has a weird texture, and offers zero nutritional value.

You finish a scrolling session feeling more drained, not less.

The goal is not to be a perfect monk who never touches their phone. It is to notice when junk dopamine is making you feel worse and gently swap it for better fuel.

Add quality dopamine

Think about activities that feel engaging or soothing, but do not demand a ton of executive function. They are simple to start and do not come with big rules or pressure.

Some examples from the video:

• A relaxed walk outside or around the block
• A favorite video game that feels fun, not competitive or stressful
• A bizarre documentary, like one on what medieval towns probably smelled like
• Dancing around your kitchen while your cats watch you like you have lost your mind

The key is that these things light up your interest and curiosity without requiring a complex plan. You hit play, press start, or put on music. That is it.

Then, take it a step further: schedule these dopamine boosts. Add them to your day like you would medicine. Because for your brain, that is what they are.

They are not a luxury or a treat you earn only if you have been "productive enough." They are part of how you stay functional.

Protect your sleep like your brain depends on it

Sleep deprivation is like throwing gasoline on the fire of ADHD burnout. Everything becomes harder when your brain is tired.

A few simple shifts can help:

• Commit to a basic bedtime most nights, even if you do not fall asleep right away
• Do a "brain dump" before bed: write your thoughts, worries, and to-do items on paper so they are not bouncing around your head
• Keep the goal simple: you are not trying to have perfect sleep hygiene, you are just trying to give your brain a chance to slow down

If you want to better understand how unhelpful coping can keep burnout going, there is a useful article on ADHD burnout and unhelpful coping cycles.

You do not have to fix everything at once. Think of this step as topping up your battery from one percent to maybe ten. Enough to move on to the next part.

Step 3: Build Your Scaffolding: Create ADHD-Friendly Supports

Once your battery has at least a tiny bit of charge, it is time to build what the video calls "scaffolding."

Scaffolding is any external support that carries some of the weight your brain cannot handle right now. It gives your brain something to lean on.

This is not about rigid, color-coded systems that look good on Pinterest. It is about gentle structure that does not make your ADHD brain feel like it is in prison.

Gentle routines instead of strict schedules

Many people with ADHD react to rigid schedules the same way they would react to a jail sentence. The more strict the system, the faster the rebellion.

Try this instead:

• Pick three essential tasks per day, no more
• Let the rest go on a separate "nice to get done" list
• Treat those three as your anchor, not your entire worth as a human

Three tasks might sound too small. That is the point. ADHD burnout recovery is not the time to test your limits. It is the time to build trust with yourself again.

Single-task with a timer

Multitasking is brutal on ADHD brains. Every time you switch tasks, you lose focus, energy, and what the video jokingly calls "14 percent of your soul."

Try a very simple single-tasking setup:

• Choose one task
• Set a timer for 25 minutes
• Work on only that task until the timer goes off
• Take a real break, even if it is just standing up, stretching, or drinking water

You can adjust the time if 25 minutes feels too long. Even 10 focused minutes is better than an hour of frantic switching.

Set real boundaries with work

If your job has crept into every corner of your life, burnout will keep coming back.

Some simple boundary ideas from the video:

• Turn off your work notifications outside work hours
• Remove your work email from your phone, or at least from your home screen
• Remind yourself you are not on call for capitalism 24/7

You are a person, not a system that runs forever. If your brain never gets clear time off, it will take that time in the form of burnout.

Asking for help, the final boss

For many of us, asking for help feels like the hardest part. It can feel like admitting defeat.

In reality, it is another kind of scaffolding.

Help can look like:

• Requesting ADHD-friendly accommodations at work, if that is an option for you
• Delegating tasks at home or work instead of automatically taking everything on
• Leaning on a trusted friend for emotional support or body-doubling while you do tasks

You were not meant to white-knuckle your way through life alone. Doing everything by yourself is a straight line back to burnout.

Here is a quick recap of the three steps covered:

Step	What It Means
1	Recognize and reframe your burnout
2	Recharge your dopamine in healthy ways
3	Build scaffolding that supports your ADHD brain

These steps are not a one-time fix. They are more like a care plan you come back to whenever your system starts to glitch.

It Is Not the End: This Is Your Turning Point

ADHD burnout can feel lonely and bleak. You might feel like everyone else got the manual for being a functioning adult and you are stuck with Windows 95 trying to run modern life.

Your brain is not trying to ruin your life. It is trying to get your attention. It is saying, "Please stop using old settings that do not work for me."

Recovery from ADHD burnout is not about trying harder. It is about being smarter and much kinder to yourself. It is about building a life that fits your brain instead of punishing your brain for not fitting your life.

If this sounds familiar, you are not alone. Sharing your story, even in a comment, can help break the isolation and remind someone else they are not broken either.

Resources for Your ADHD Journey

If you want more support and ideas for living with ADHD, here are some places to explore from the video creator's world and beyond:

• For practical ADHD education and tips, the channel How To ADHD on YouTube is a well-known favorite in the ADHD community.
• For a deeper look at ADHD burnout, the article on ADHD burnout and recovery from ADD.org walks through unhelpful coping patterns and how they repeat.
• For more on ADHD-friendly tools and strategies, books like How to ADHD by Jessica McCabe and ADHD for Smart Ass Women by Tracy Otsuka are recommended in the video description and are available through this book recommendation link for How to ADHD and this link for ADHD for Smart Ass Women.
• If you like tactile support, the creator recommends fidget tools such as their favorite fidget spinners and a stress relieving hand roller. These are affiliate links, so the creator earns a small commission if you buy through them.
• The creator has also written several books, including Calm Complexity and Facing Your Shadows. You can find them, along with other titles, under the book section on their channel and in the video description.

If you found value in the ideas here, consider supporting the creator through their Buy Me A Coffee page or by subscribing to their channel for more ADHD and Gen X content.

You can also share your own experience on social media with tags like #ADHDLife, #LifeWithADHD, or #GenXStories. Your story might be the one that helps someone else realize they are not alone.

You are not broken. You are a human with a gloriously chaotic brain that needs care, support, and a system that finally fits.

ADHD Burnout Explained: 3 Steps to Reboot Your Brain

Ever feel like your brain's circuit breaker did not just flip, it packed a bag, changed its name, and left no forwarding address? You are not just tired. You feel hollow, like a chocolate Easter bunny with nothing left inside.

When co-workers say they are "stressed," it can sound almost cute, like they are describing a hangnail. Meanwhile, you are over here trying to survive a full-blown emotional Chernobyl. That is not regular burnout. That is ADHD burnout.

In this post, we will unpack what ADHD burnout really is, why it hits so hard, and three practical steps to reboot your brain without blaming yourself or trying to "just push through" one more time.

https://www.youtube.com/watch?v=Ttz_0OLzVnA

What Makes ADHD Burnout Different from Regular Burnout?

Most advice about burnout assumes a neurotypical brain. Work got busy, life got stressful, and your system finally tapped out. That kind of burnout usually comes from too many external pressures.

ADHD burnout is different. It often comes from an inside job.

The video calls it full-time internal terrorism, which is darkly funny and also a bit accurate. ADHD burnout builds up from years of trying to make a brain with ADHD run on a neurotypical operating system.

The hidden drain of masking

A big part of that inside job is masking. Masking is the unpaid, high-effort performance art of pretending to be "normal" so you do not get judged, fired, or labeled as flaky.

Masking can look like:

• Over-planning every moment with planners and apps so you do not drop a ball
• Rehearsing conversations in your head before meetings
• Putting on the "I think that is a great idea" face even when your brain is on fire
• Forcing yourself to sit still, make eye contact, and follow social rules that feel like tight shoes

For a while, this can work. You might even be seen as a top performer at work or the reliable friend who always comes through.

But inside, it feels like living under a Sword of Damocles. You know that something will slip at some point. You just do not know when.

When your brain's CEO quits

At some point, your executive function, the part of your brain that acts like a CEO, just walks out.

No two-week notice. No exit interview. Just a mental sticky note that says, "Handle it yourself."

That is what executive paralysis feels like. You know what needs to be done. You can list the steps. You may even want to do it. You simply cannot start.

Signs of this kind of freeze can include:

• Staring at an email for an hour and never hitting reply
• Looking at a pile of laundry like it is Mount Everest
• Sitting at your desk, almost glued to the chair, unable to take the first step

From the outside, this can look like laziness or lack of motivation. Inside, it feels like your body refuses to move, no matter how hard you yell at yourself.

The boom and bust cycle

ADHD burnout also grows out of the classic boom or bust pattern.

You get a "god tier" burst of hyperfocus, usually powered by caffeine, panic, or obsession. You do two weeks of work in two days. People are impressed. You feel unstoppable.

Then you crash. Hard.

The crash can hit like a drunk driver on an icy road. Out of nowhere, you are exhausted, foggy, and unable to do basic tasks. Your brain feels like it has shut down every non-essential system.

From the outside, it can look like depression. You may even ask yourself if you are depressed. The key difference is that ADHD burnout is your brain waving a little white flag that says, "No more. I cannot keep working like this."

It is not a character flaw. It is a system overload.

Why ADHD Burnout Hits So Hard: Recognition Is Key

The first step in healing from ADHD burnout is to understand what is actually going on. This is not about blaming yourself. It is about decoding the signal your brain is sending.

Think of burnout as your mental check engine light. It is not there to judge you. It is there to get your attention.

Your coping strategies, like masking, overworking, and people-pleasing, have basically unionized and walked out. They are saying, "We are not doing this anymore."

Treat your symptoms as data, not a verdict

This is where self-compassion stops being a nice idea and becomes non-negotiable. You are not lazy. You have been running a marathon on a treadmill that never turns off.

Start by taking a gentle inventory of how you are feeling. Not as a "reasons I suck" list, but as neutral data.

Common signs of ADHD burnout can include:

1. Chronic fatigue even when you sleep, or feeling wired and tired at the same time
2. Snapping at loved ones over tiny things, like someone putting the spoon in the wrong drawer
3. Staring at simple tasks like they are impossible mountains, and then avoiding them completely

For more signs and patterns, you can skim this helpful overview of ADHD burnout symptoms and how to spot them.

When you notice these signs, resist the instinct to go straight into a shame spiral. Instead of "I am a terrible human," try "My operating system has crashed spectacularly."

Same facts. Completely different story.

That mindset shift matters. You cannot recover from burnout by beating yourself into working harder. You recover by listening to what your brain is telling you.

Step 1: Recognize and Reframe Your Burnout

Step one is simple to describe and hard to practice: stop blaming yourself.

ADHD burnout is not proof that you are weak, lazy, or broken. It is proof that you have been working against your brain for a long time and it needs help.

Here is how to put this step into action:

• Name it: Instead of "I am failing," say "I am in ADHD burnout right now."
• List your signs: Use the inventory from the last section. Write down your symptoms as data evidence your system is overloaded.
• Spot the pattern: Notice how often this happens after a big push, a long stretch of masking, or a season where you tried to "be normal" at any cost.

You are not excusing everything or giving up. You are stopping the constant self-attack long enough to see what is actually happening.

Recognition is not the whole solution, but without it, every other step will feel like trying to drive with the parking brake on.

Step 2: Dopamine Recharge: Fuel Up the Right Way

Most standard advice for burnout sounds like this: take a quiet weekend, rest, unplug.

For many people, that helps. For ADHD brains, it often does not touch the sides.

We do not just need rest. We need dopamine.

Cut the junk dopamine

When we are fried, we usually reach for fast, low-effort stimulation: doom scrolling, mindless apps, random internet holes. It looks like rest, but it does not refresh the brain.

Doom scrolling is like eating a whole bag of packing peanuts. It takes time, has a weird texture, and offers zero nutritional value.

You finish a scrolling session feeling more drained, not less.

The goal is not to be a perfect monk who never touches their phone. It is to notice when junk dopamine is making you feel worse and gently swap it for better fuel.

Add quality dopamine

Think about activities that feel engaging or soothing, but do not demand a ton of executive function. They are simple to start and do not come with big rules or pressure.

Some examples from the video:

• A relaxed walk outside or around the block
• A favorite video game that feels fun, not competitive or stressful
• A bizarre documentary, like one on what medieval towns probably smelled like
• Dancing around your kitchen while your cats watch you like you have lost your mind

The key is that these things light up your interest and curiosity without requiring a complex plan. You hit play, press start, or put on music. That is it.

Then, take it a step further: schedule these dopamine boosts. Add them to your day like you would medicine. Because for your brain, that is what they are.

They are not a luxury or a treat you earn only if you have been "productive enough." They are part of how you stay functional.

Protect your sleep like your brain depends on it

Sleep deprivation is like throwing gasoline on the fire of ADHD burnout. Everything becomes harder when your brain is tired.

A few simple shifts can help:

• Commit to a basic bedtime most nights, even if you do not fall asleep right away
• Do a "brain dump" before bed: write your thoughts, worries, and to-do items on paper so they are not bouncing around your head
• Keep the goal simple: you are not trying to have perfect sleep hygiene, you are just trying to give your brain a chance to slow down

If you want to better understand how unhelpful coping can keep burnout going, there is a useful article on ADHD burnout and unhelpful coping cycles.

You do not have to fix everything at once. Think of this step as topping up your battery from one percent to maybe ten. Enough to move on to the next part.

Step 3: Build Your Scaffolding: Create ADHD-Friendly Supports

Once your battery has at least a tiny bit of charge, it is time to build what the video calls "scaffolding."

Scaffolding is any external support that carries some of the weight your brain cannot handle right now. It gives your brain something to lean on.

This is not about rigid, color-coded systems that look good on Pinterest. It is about gentle structure that does not make your ADHD brain feel like it is in prison.

Gentle routines instead of strict schedules

Many people with ADHD react to rigid schedules the same way they would react to a jail sentence. The more strict the system, the faster the rebellion.

Try this instead:

• Pick three essential tasks per day, no more
• Let the rest go on a separate "nice to get done" list
• Treat those three as your anchor, not your entire worth as a human

Three tasks might sound too small. That is the point. ADHD burnout recovery is not the time to test your limits. It is the time to build trust with yourself again.

Single-task with a timer

Multitasking is brutal on ADHD brains. Every time you switch tasks, you lose focus, energy, and what the video jokingly calls "14 percent of your soul."

Try a very simple single-tasking setup:

• Choose one task
• Set a timer for 25 minutes
• Work on only that task until the timer goes off
• Take a real break, even if it is just standing up, stretching, or drinking water

You can adjust the time if 25 minutes feels too long. Even 10 focused minutes is better than an hour of frantic switching.

Set real boundaries with work

If your job has crept into every corner of your life, burnout will keep coming back.

Some simple boundary ideas from the video:

• Turn off your work notifications outside work hours
• Remove your work email from your phone, or at least from your home screen
• Remind yourself you are not on call for capitalism 24/7

You are a person, not a system that runs forever. If your brain never gets clear time off, it will take that time in the form of burnout.

Asking for help, the final boss

For many of us, asking for help feels like the hardest part. It can feel like admitting defeat.

In reality, it is another kind of scaffolding.

Help can look like:

• Requesting ADHD-friendly accommodations at work, if that is an option for you
• Delegating tasks at home or work instead of automatically taking everything on
• Leaning on a trusted friend for emotional support or body-doubling while you do tasks

You were not meant to white-knuckle your way through life alone. Doing everything by yourself is a straight line back to burnout.

Here is a quick recap of the three steps covered:

Step	What It Means
1	Recognize and reframe your burnout
2	Recharge your dopamine in healthy ways
3	Build scaffolding that supports your ADHD brain

These steps are not a one-time fix. They are more like a care plan you come back to whenever your system starts to glitch.

It Is Not the End: This Is Your Turning Point

ADHD burnout can feel lonely and bleak. You might feel like everyone else got the manual for being a functioning adult and you are stuck with Windows 95 trying to run modern life.

Your brain is not trying to ruin your life. It is trying to get your attention. It is saying, "Please stop using old settings that do not work for me."

Recovery from ADHD burnout is not about trying harder. It is about being smarter and much kinder to yourself. It is about building a life that fits your brain instead of punishing your brain for not fitting your life.

If this sounds familiar, you are not alone. Sharing your story, even in a comment, can help break the isolation and remind someone else they are not broken either.

Resources for Your ADHD Journey

If you want more support and ideas for living with ADHD, here are some places to explore from the video creator's world and beyond:

• For practical ADHD education and tips, the channel How To ADHD on YouTube is a well-known favorite in the ADHD community.
• For a deeper look at ADHD burnout, the article on ADHD burnout and recovery from ADD.org walks through unhelpful coping patterns and how they repeat.
• For more on ADHD-friendly tools and strategies, books like How to ADHD by Jessica McCabe and ADHD for Smart Ass Women by Tracy Otsuka are recommended in the video description and are available through this book recommendation link for How to ADHD and this link for ADHD for Smart Ass Women.
• If you like tactile support, the creator recommends fidget tools such as their favorite fidget spinners and a stress relieving hand roller. These are affiliate links, so the creator earns a small commission if you buy through them.
• The creator has also written several books, including Calm Complexity and Facing Your Shadows. You can find them, along with other titles, under the book section on their channel and in the video description.

If you found value in the ideas here, consider supporting the creator through their Buy Me A Coffee page or by subscribing to their channel for more ADHD and Gen X content.

You can also share your own experience on social media with tags like #ADHDLife, #LifeWithADHD, or #GenXStories. Your story might be the one that helps someone else realize they are not alone.

You are not broken. You are a human with a gloriously chaotic brain that needs care, support, and a system that finally fits.

There is Nothing Wrong With you: Embracing Life as an Adult with ADHD

At times, we encounter unusual and unexpected challenges in our lives. For some individuals, the revelation of an ADHD diagnosis in their later years can surprise them. I was diagnosed last year at age 57, and it rocked my world. For most of my life, I was convinced that something was wrong with me or that I was too damaged to have a good life. Finding out that I had ADHD (a textbook case) brought up as many questions as answers.

While it might be a daunting revelation, it's essential to remember that you are not alone. Dealing with ADHD requires a unique approach and a willingness to embrace change. This blog post offers guidance on navigating this new chapter in your life, promoting self-awareness, acceptance, and a renewed sense of empowerment.

Seek Professional Assessment

The initial step in dealing with an ADHD diagnosis is obtaining a professional assessment from a qualified healthcare provider, preferably a neuropsychologist or psychiatrist experienced in adult ADHD. A proper diagnosis ensures that you receive the appropriate support and treatment tailored to your specific needs. This assessment may include interviews, questionnaires, and a review of your medical history.

Acknowledge Your Emotions

Receiving an ADHD diagnosis later in life can trigger a whirlwind of emotions - confusion, relief, frustration, or even grief for the years lived without knowing. It's crucial to recognize and validate these emotions. Seeking support from friends, family, or a therapist can provide an outlet to discuss your feelings and develop coping strategies. Writing a journal or blog that tracks your emotions and memories can be revelatory. So many female ADHD-ers were unaware until recently that adults can have it, not just children. When I was a child, the general consensus was that ADHD only affected little boys.

Educate Yourself about ADHD

Understanding ADHD and its impact is empowering. Take the time to research and educate yourself about the condition, its symptoms, and the potential challenges and strengths associated with it. Your brain just works differently; it’s not damaged. There are many reputable resources, books, and online platforms dedicated to adult ADHD that can provide valuable insights and coping strategies.

Embrace a Multimodal Approach to Treatment

ADHD treatment typically involves a multimodal approach that may include medication, therapy, lifestyle changes, and self-help strategies. Discuss your options with a healthcare professional to tailor a treatment plan that aligns with your personal preferences and values. Changing your diet and adding exercise can be helpful. Seek out ways to be kind to yourself: try a yoga class, take a walk outside in the sun, listen to music.

Build Supportive Relationships

Establishing a support system is vital in navigating life with ADHD. Share your diagnosis with trusted friends, family members, or support groups to foster understanding and empathy. Having a support network can offer encouragement during challenging times and celebrate your successes. Prepare yourself for skepticism and outright denial from others. They are ignorant of ADHD as you once were. Educate them.

Cultivate Mindfulness and Self-Awareness

Practicing mindfulness and self-awareness can be particularly beneficial for individuals with ADHD. Techniques like meditation, deep breathing, and yoga can help manage stress and improve focus. Regularly assessing your emotions, behaviors, and thoughts can provide valuable insights into your ADHD challenges, empowering you to implement strategies to manage them effectively. Clear the clutter in your home or work area will help you clear the clutter in your head.

Implement Time Management Strategies

Time management can be especially challenging for individuals with ADHD. Utilize tools like calendars, planners, and smartphone apps to stay organized and set reminders for important tasks. Breaking down complex tasks into smaller, manageable steps can make them less overwhelming. Make a list, then mark the items off as you finish them. Abracadabra: you accomplished your goal!

Celebrate Your Strengths

ADHD is often accompanied by unique strengths, such as creativity, resilience, and hyperfocus on areas of interest. Recognizing and celebrating these strengths can boost your self-esteem and help you capitalize on your unique abilities.

A diagnosis of ADHD in your adult years marks the beginning of a new chapter in your life - one of self-discovery, growth, and acceptance. Remember that ADHD does not define you; it is just one aspect of who you are. By seeking professional help, building a support system, and implementing coping strategies, you can navigate the challenges and embrace the opportunities that come with ADHD. With self-awareness, education, and a positive outlook, you can thrive and make the most of this new phase in your journey. Embrace your authentic self, and let your strengths shine through as you embrace life with ADHD.

How Employers Can Support Neurodivergent Employees

 Employers can make the most out of their neurodivergent employees by creating an inclusive and supportive work environment that values diversity and accommodates different ways of thinking and processing information. Here are some strategies to consider:

1. Foster Awareness and Understanding: Educate all employees, including managers and team members, about neurodiversity, its strengths, and challenges. Promote empathy, understanding, and acceptance of neurodivergent individuals, dispelling stereotypes and misconceptions.
2. Provide Reasonable Accommodations: Work with neurodivergent employees to identify and implement reasonable accommodations to help them thrive and may include adjustments to the work environment, flexible scheduling, providing written instructions, or using assistive technologies.
3. Capitalize on Strengths and Talents that neurodivergent individuals bring to the workplace: They often excel in attention to detail, pattern recognition, analytical thinking, creativity, and problem-solving. Align their roles and responsibilities to leverage these strengths effectively.
4. Offer Clear Communication and Instructions: Provide clear and concise written and verbal communication. Use visual aids, bullet points, and structured formats to convey information effectively. Avoid figurative language, sarcasm, or ambiguous instructions, as these can be challenging for some neurodivergent individuals.
5. Embrace Different Work Styles: Allow flexibility in work styles and preferences. Some neurodivergent employees may be more productive in quiet environments, while others may benefit from collaborative or sensory-friendly spaces. Embrace diverse work styles and provide options to accommodate individual needs.
6. Promote Mentoring and Collaboration: Encourage mentoring programs and facilitate collaboration between neurodivergent employees and their colleagues. Pairing neurodivergent individuals with mentors or teammates who can provide guidance, support and help navigate social interactions can enhance their professional development and integration within the team.
7. Please Provide Feedback and Growth Opportunities: Regularly offer constructive feedback to neurodivergent employees, focusing on their strengths and areas for improvement. Offer training and development opportunities tailored to their needs, enabling them to grow professionally and reach their full potential.
8. Foster a Supportive Community: Foster a culture of inclusion and support by promoting employee resource groups or affinity networks focusing on neurodiversity. These communities can provide a space for sharing experiences, offering peer support, and raising awareness throughout the organization.
9. Create Sensory-Friendly Spaces: Designate areas or provide accommodations that cater to sensory sensitivities. Consider lighting, noise levels, and comfortable workstations to create an environment that minimizes distractions and sensory overload.
10. Encourage Open Dialogue: Foster an environment where neurodivergent employees feel comfortable sharing their needs, challenges, and ideas. Encourage open dialogue, active listening, and mutual respect among team members.

By implementing these strategies, employers can create an inclusive workplace that supports the strengths and talents of neurodivergent employees, leading to improved job satisfaction, increased productivity, and a diverse and innovative workforce.

Job Seeking While Neurodivergent: Embracing Strengths and Overcoming Challenges

Job seeking can be a challenging endeavor for anyone, but for individuals who are neurodivergent, it can present unique hurdles and considerations. Neurodivergent individuals have different brain wiring that encompasses a range of conditions, such as autism, ADHD, dyslexia, and more. However, with a proactive approach, self-awareness, and understanding from employers, neurodivergent individuals can thrive in the workforce. Here are some strategies and tips to empower neurodivergent job seekers to find fulfilling employment.

Embracing Neurodivergent Strengths

Neurodivergent individuals possess unique strengths that can be assets in the workplace. These strengths often include:

• Attention to detail

Many neurodivergent individuals excel at attention to intricate details and spotting patterns that others might miss. This skill can be advantageous in roles that require precision, data analysis, or problem-solving.

• Creative thinking

Neurodivergent individuals often think outside the box and bring fresh perspectives. This creativity can be valuable in industries requiring innovation, design, or strategic planning. 

• Hyperfocus and determination

When neurodivergent individuals find a task or topic that captures their interest, they can exhibit remarkable focus and dedication. This intense focus can lead to exceptional outcomes and achievements in specialized roles.

Building a Support Network

Navigating the job-seeking process can be overwhelming, but having a support network can provide encouragement, guidance, and practical assistance. Consider the following avenues for support:

• Disability Employment Services

Contact disability employment services in your region that specialize in supporting neurodivergent individuals. They can provide career counseling, resume assistance, interview preparation, and connect you with inclusive employers.

• Online Communities

Join online communities and forums specifically tailored for neurodivergent individuals seeking employment. These communities often offer valuable insights, tips, and connections to job opportunities. 

• Professional Networks

Attend industry events, join professional associations, and participate in networking activities. Building connections with like-minded professionals can open doors to job opportunities and provide mentorship.

• Self-Advocacy and Disclosure

Deciding whether to disclose your neurodivergence to potential employers is a personal choice. However, being open and proactive about your unique abilities and any reasonable accommodations you may require can enhance the hiring process. Consider the following:

• Research and Prepare

Familiarize yourself with your rights and the legal protections afforded to individuals with disabilities in the workplace. Understand how accommodations can support your success.

• Highlight Your Strengths

During interviews and your application materials, emphasize your strengths and how they align with the job requirements. Showcase relevant accomplishments and experiences to demonstrate your capabilities.

• Requesting Accommodations

If you require accommodations to perform at your best, don't hesitate to request them. Explain how specific accommodations can support your productivity and contribute to the organization's success.

• Developing Coping Strategies

Neurodivergent individuals often face sensory issues or executive functioning and transition difficulties. Implementing coping strategies can help overcome these obstacles.

• Time Management

Develop a structured schedule or use productivity tools to help manage time effectively. Break tasks into smaller, manageable chunks to stay organized and focused.

• Self-Care and Stress Management

Practice self-care techniques that work for you, such as engaging in hobbies, exercise, meditation, or seeking support from therapists or counselors. Managing stress levels is crucial during the job-seeking process.

• Disclosure Selectivity

While disclosure can be beneficial, choose the timing and level of exposure that feels comfortable for you. You can discuss the matter with supportive individuals, such as mentors or trusted colleagues, who can offer guidance and understanding.

Job seeking can be challenging, but being neurodivergent should not hinder one's ability to find fulfilling employment. By recognizing and embracing their strengths, building a supportive network, advocating for themselves, and implementing effective coping strategies, neurodivergent individuals can navigate the job-seeking process with confidence. Employers increasingly recognize the value of neurodiversity in the workplace, paving the way for greater inclusivity and opportunities. Remember, you have unique talents and perspectives, and the right job awaits you.

I Am A Morning Person

I wake up almost every morning bubbling with energy, ready to start the day. My mind is full of ideas, so many that they all run together. My creativity and focus are most effective early in the morning, so I start my job at 6:30 am, when I know I can get the most work done. If I started working later, I would be scrambled and scattered and not anywhere nearly as productive.

My methylphenidate prescription has been raised a bit. We have a lot of training at work that requires me to focus on subjects that hold no allure for me whatsoever, but are very important to make my job run more smoothly, thus helping more students pay for their education. I definitely do not feel as panicked as before when I had meetings to endure.

My Ebay reselling side hustle is steaming along, but has added much more clutter to my already cluttered house. I don't want to become a hoarder.

The Finish Line

 I've completed all of my 36 TMS sessions and my depression has significantly improved. I feel now like I'm in a much better place to start exploring my ADHD more deeply. The anxiety still makes it difficult for me to focus or be still for long, so my Ritalin prescription has been raised a bit.

If I can harness the motivation I'm feeling and direct my focus, I'll be able to accomplish more in the way of clearing clutter, cleaning, etc. For now though, I'm going to enjoy not feeling stressed out and miserable.

Week Nine

 

My TMS sessions are tapering off. There were three treatments last week and this week there will be only two. I feel generally pretty good, although the anxiety is still high. I'm not constantly sad.

I woke up at 3am this morning with my mind racing as usual; just random thoughts, nothing linear or memorable. I just think of 8 million different things at the same time, until I get overwhelmed. Sometimes a thought or idea will come to me and I'll want to remember it. The logical solution would be to write it down, but if I wake enough to write it down, I won't be able to go back to sleep. It's as if I have an intense need to get things out of my head, just in case one of the thoughts is a good idea worth pursuing. The mental faucet is turned on full blast and never really shuts off completely. It's exhausting.

My Ebay sales have slowed down but shopping for inventory has been extremely enjoyable. Having that hobby has been good for me, I think. I can concentrate on something tangible other than my normal scrambled thinking. Housework was accomplished this past weekend, so I feel kind of proud of myself. I "got things done" which is normally not my state of affairs.