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If you’re anything like me, you’ve probably experienced the frustrating cycle of ADHD overwhelm and burnout. You start a project with excitement and enthusiasm, only to lose interest and move on to the next shiny thing when it becomes challenging or repetitive. This cycle continues, leaving you with a string of unfinished projects and a sense of chaos and overwhelm. But fear not, because in this blog post, I’m going to share my personal experience and strategies for breaking the cycle of ADHD overwhelm and burnout. So let’s dive in and find ways to regain control and create a more sustainable approach to managing our projects and goals.
Understanding the Cycle
The first step in breaking the cycle of ADHD overwhelm and burnout is to understand the pattern that keeps us trapped in this chaotic loop. It starts with a spark of interest or a thirst for dopamine. We dive headfirst into a new project, pouring all our energy into it and experiencing a hyperfocus state. However, as the initial excitement wears off, our interest and motivation start to decline. This is when we start looking for the next shiny thing, believing it will be the answer to all our problems. And so the cycle repeats, leaving us with a trail of unfinished endeavors and a sense of frustration.
The Problem with Hyperfocus
Hyperfocus, while initially productive and exhilarating, is not sustainable in the long run. Our batteries start to drain, our interest wanes, and we find ourselves searching for the next source of dopamine. This constant pursuit of new projects and experiences only leads to burnout, leaving us frozen and unable to make progress.
How to Break The Overwhelm to Burnout Cycle
To break the cycle of ADHD overwhelm and burnout, we need to adopt both long-term lifestyle strategies and in-the-moment techniques. Let’s start with the big picture view.
Curating an environment that supports our goals and limits distractions is essential. Consider eliminating sources of new ideas and inspiration temporarily, such as following social media accounts or consuming content that triggers the urge to start new projects. By creating boundaries and blockers, we can focus on what truly matters and avoid getting overwhelmed by the constant influx of new stimuli.
Clarifying Priorities
In addition to curating our environment, we must clarify our priorities and align them with our long-term vision. Take a step back and reflect on what you truly want for yourself and your life in the next six months and the next five years. Write down your values, needs, and strengths. These insights will help you identify what is most essential to you at this moment. By focusing on what truly matters, you can avoid spreading yourself too thin and prioritize projects that align with your vision.
Avoiding the Urge to Jump Ship
When the urge to abandon a project arises, pause and ask yourself what is driving this urge. Is it about the project itself, or is it a sign that you need rest, nourishment, or time outdoors?
Remember, dopamine can be obtained from various sources, and it doesn’t always have to come from starting something new. Consider radical actions, such as temporarily disconnecting from people or content that triggers the urge to jump to something new. Having an accountability buddy who can talk you down when you feel the urge to abandon a project can also be immensely helpful.
Managing Existing Commitments
Managing existing commitments can be overwhelming, especially when you have a long list of tasks and projects. Take a moment to visualize all your commitments as objects in a room. Assess the clutter and determine what truly needs your attention right now. Break down the list of commitments into smaller, manageable tasks. By focusing on a few essential projects, you can make progress without feeling overwhelmed by the sheer volume of unfinished tasks.
Embracing Realistic Expectations
One major contributor to ADHD overwhelm and burnout is having unrealistic expectations of what can be accomplished in a given time frame. Executive function challenges, such as planning, organization, and time blindness, can make it difficult to accurately estimate how long tasks will take. Embrace the fact that you have limited time and energy, and be realistic about what can be achieved. Prioritize quality over quantity and celebrate small victories along the way.
Creating Boundaries and Self-Care Practices
To prevent burnout and maintain a sustainable approach, set clear boundaries and practice self-care. Establish designated work hours and non-negotiable self-care routines, such as getting enough sleep, exercise, and relaxation. Respect these boundaries and make them a priority. Remember, taking care of yourself is not selfish; it’s essential for maintaining your well-being and preventing burnout.
Ditch the Burnout by Curbing the Overwhelm
Breaking the cycle of ADHD burnout starts with tackling the behaviors that drive you there in the first place. It also requires a combination of long-term strategies and in-the-moment techniques. By curating an environment that supports your goals, clarifying your priorities, managing existing commitments, and embracing realistic expectations, you can regain control and create a more sustainable approach to managing your projects and goals.
In the moment strategies looks like prioritizing self-care, setting boundaries, and celebrating your progress along the way. By implementing these strategies, you can break free from the cycle of ADHD overwhelm and burnout and create a more fulfilling and balanced life (<- and who doesn’t want that?).
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