Understanding ADHD & Burnout

ADHD and burnout can often be misunderstood. Many people experience moments of overwhelm, but for individuals with ADHD, the combination of hyperactivity, a racing mind, and the constant effort to fit in can make burnout more likely. Burnout occurs when a person becomes so overwhelmed that they withdraw and struggle to engage with the world around them. Recognising the signs early is crucial in helping young people manage their energy and prevent exhaustion.

How ADHD can lead to burnout

Individuals with ADHD often expend significant energy attending to conversations, tasks, and social interactions. A hyperactive mind may jump between topics, making it hard to focus, even when trying to appear attentive. This mental effort, combined with physical restlessness and disrupted sleep patterns, can contribute to feelings of being constantly overwhelmed.

Burnout can appear as withdrawal from activities, reluctance to engage with others, and a sense of emotional and mental exhaustion. For some young people, this may mirror earlier experiences in their lives. A teen, for example, may remember struggling with school participation or avoiding social interaction years earlier, highlighting the importance of timely support.

Supporting ADHD through developmental changes

Adolescence can bring additional challenges. Hormonal changes, growth, and the evolving effectiveness of medication can all influence how ADHD manifests and how well support strategies work. Regularly reviewing medication and adapting strategies to suit developmental changes can help prevent burnout. Ensuring young people have consistent support during these years is key to maintaining balance and well-being.

Practical strategies to prevent burnout

Preventing burnout involves practical strategies to help young people manage their energy and focus. Encouraging engagement with supportive activities, maintaining routines, and fostering a sense of connection can make a significant difference. For some, simple tools like visual reminders or objects carried as cues, such as a stone in a pocket, can help anchor attention and reduce stress.

Creating “anchor points” in daily life helps young people manage anxiety and feel more in control. These small, meaningful strategies connect them to activities that provide comfort, purpose, and calm, which in turn can prevent burnout before it escalates.

The role of emotional awareness

Many people with ADHD may also experience alexithymia, a difficulty in recognising and expressing emotions. This can make it harder to notice when they are approaching burnout or to communicate their feelings effectively. Supporting emotional awareness involves helping young people identify and process their emotions, guiding them to recognise signs of stress or overwhelm, and providing strategies for managing those feelings.

For individuals who are naturally energetic, social, or seen as “entertainers” in groups, there can also be added pressure to maintain that persona. Supporting them to balance their natural tendencies with rest and self-care is crucial in preventing burnout.

Creating calm and connection

Building supportive routines and opportunities for calm is central to managing ADHD burnout. This may look different for everyone; some might benefit from physical activity, while others find relaxation through quiet, structured time. Walking alongside a young person, observing their behaviour, and responding to signs of overwhelm ensures they feel understood and supported.

Finding what works personally, whether that’s exercise, creative outlets, or mindfulness practices, enables young people to regulate their energy, reduce anxiety, and engage with life more sustainably. Encouraging experimentation and flexibility in these strategies helps individuals maintain balance while honouring their unique needs.

Encouragement and early intervention

Recognising the early signs of burnout and acting proactively is essential. Open communication, observation, and a supportive environment can make a meaningful difference in preventing exhaustion. With guidance, young people with ADHD can learn tools to manage their energy, engage with their surroundings, and thrive without reaching the point of burnout.

By understanding the link between ADHD and burnout, and implementing strategies to support focus, emotional regulation, and self-care, families and educators can help young people navigate challenges more effectively, fostering resilience, confidence, and well-being.

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Here, Anne-Marie Harrison, Education Director at Ideas Afresh, explores what burnout is, how it can affect children with ADHD, and shares practical tips to help them cope and find what works best.