Juggling a business when you have ADHD is no walk in the park. Sure, you can manage two or three tasks at a time, but when life throws in a few more (and it will), suddenly, you’re overwhelmed. And that’s when burnout can start to creep in.
For most people, burnout is tough, but ADHD burnout is like burnout in turbo mode. As ADHD entrepreneurs, we’re already working twice as hard just to keep up with the things that others seem to do effortlessly. So what’s the difference between little b burnout (the kind you can shake off with a weekend off) and big B burnout (the kind that can really knock you down)?
Here’s a checklist to help you figure it out (because let’s face it, as ADHD entrepreneurs, we sometimes need that little nudge to check in with ourselves) before things spiral out of control.
Little b burnout: the warning signs
Little b burnout is temporary, but it’s your brain’s way of telling you to slow down. Here’s what to look out for:
😟 Anxiety over things that didn’t used to stress you out. You’re worrying about the little stuff that never bothered you before.
📩 Struggling to keep up with your inbox, texts, and notifications. You’re dodging emails like they’re tasks you just can’t face.
🔥 Your usual motivators aren’t cutting it. What used to get you fired up now feels like it’s not working.
⬇️ Your energy is running low early in the day or week. You’re running out of steam before the day’s even begun.
These are the early signs of ADHD burnout. If you’re spotting a few of them, it’s time to pause and take a break before little b burnout escalates into something more serious.
Big B burnout: the crash
When little b burnout isn’t addressed, it can spiral into big B burnout, which is a lot harder to shake off. For ADHDers, burnout often means you’re pushing way harder than you should be, thanks to our tendency to hyperfocus and overcommit. Here’s what big B burnout looks like:
🏔️ Everything feels like too much. That to-do list? It’s a mountain, and every task feels too overwhelming to start.
😴 Constant exhaustion. No matter how much sleep or rest you get, you’re tired all the time.
😩 Even the simplest tasks feel impossible. You’re procrastinating more than ever, and even easy stuff feels like a mission.
😖 Physical symptoms. Headaches, tension, or just that general feeling of being run-down.
😡 Irritability. You snap at everyone and everything - your kids, your partner, or your co-workers. Nothing is going right, and you’re on edge.
😶 Feeling disconnected. The things that used to excite you? Gone. Even the things you’re passionate about feel flat.
If this sounds familiar, you’re deep into big B burnout territory - and it’s time to take serious action.
Why ADHD burnout is different
People with ADHD often experience burnout more intensely because we’re constantly pedalling harder to keep up with the world. Hyperfocus can cause us to go hours or days without taking care of ourselves - forgetting to eat, rest, or even step away from our work. It’s no surprise that we burn out faster and harder.
On top of that, many ADHD entrepreneurs struggle with time management, organisation, and task prioritisation, which means we’re always playing catch-up. If you’re finding that things are slipping through the cracks or that you can’t keep up, you’re not alone. But pushing through only makes things worse.
Breaking the ADHD burnout cycle
The first step in dealing with ADHD burnout is recognising that you’re burned out - and that it’s okay. If people around you are saying you’re not doing well, don’t take it as criticism. It’s time to hit pause and take care of yourself.
Here’s what can help:
⚖️ Know your limits. You can’t do it all, and that’s okay. Prioritise what’s essential and let the rest go for now.
🙅♀️ Say no, guilt-free. ADHDers are often people-pleasers (hello, I’m Suzy and I’m a people-pleaser) but it’s time to learn to say no without feeling guilty. Overcommitting is a fast track to burnout.
🛌 Rest. And no, resting isn’t “lazy.” ADHD brains work overtime just to keep up, so rest is absolutely essential to avoid burnout.
🤝 Ask for help. Whether it’s help with chores, work tasks, or even getting some therapy—don’t be afraid to ask for what you need.
🛠️ Fix what’s broken. If your ADHD symptoms are spiralling, talk to your doctor. It might be time to tweak your treatment, adjust your routine, or learn new coping strategies.
Remember, it’s okay to take a breather. ADHD burnout doesn’t have to be part of your entrepreneurial journey - especially when you learn how to spot it early and take care of yourself along the way. And if that’s something you really struggle with, it might be something an ADHD coach could help you with (wink, wink!).
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