Recovering from Neurodivergent Burnout: A Guide to Getting Your Energy Back

In my last blog, I talked about the difference between ADHD burnout and occupational burnout—how burnout for neurodivergent people isn’t just about work, but about the mental load, masking, and constant effort of managing life in a neurotypical world. If that resonated with you, you might be wondering…

"Okay, so I’m definitely burnt out—now what?"

Unlike regular exhaustion, burnout isn’t just about being tired. It’s a deep depletion of energy that affects your ability to function, and for many ADHDers, it can feel impossible to climb out of.

The good news? Burnout recovery is possible—but it doesn’t follow the same rules as traditional mental health recovery. Many strategies that work for neurotypical burnout (like pushing through or "just taking a break") don’t work for ADHDers or Autistic people. Instead, we need to approach recovery in a way that is gentle, neuroaffirming, and actually sustainable.

Let’s start by recognising the signs of burnout—then explore a recovery approach that actually works.

Recognising the Signs of Neurodivergent Burnout

Burnout can sneak up on you, especially if you’re used to pushing through exhaustion. Here are some key signs:

✔ Physical exhaustion that isn’t relieved by rest

✔ Brain fog and forgetfulness – struggling with words, zoning out, losing track of time

✔ Emotional dysregulation – feeling more sensitive, irritable, or overwhelmed

✔ Increased procrastination and avoidance – finding even small tasks too hard

✔ Executive dysfunction at its worst – struggling to plan, prioritise, or make decisions

✔ Shutdowns or emotional numbness – feeling disconnected from emotions or motivation

✔ Increased sensory sensitivity – loud noises, bright lights, or certain textures feel unbearable

✔ Lowered tolerance for socialising – needing more alone time, even with close friends

✔ Negative self-talk – feeling like you’re "lazy" or "failing" (spoiler: you’re not!)

If you’re nodding along to these, you’re not alone. Burnout happens when your brain and body have been running on empty for too long—and without proper recovery, it can take months or even years to bounce back.

Understanding Spoon Theory: Managing Your Energy Wisely

One of the most helpful ways to think about burnout recovery is through Spoon Theory. This concept, created by Christine Miserandino, explains how people with chronic illnesses (including neurodivergence) have limited energy each day—represented as “spoons.”

Imagine you wake up with 12 spoons to get through the day. Every task you do—getting out of bed, making breakfast, answering emails, or going to work—costs you spoons. Some activities take just one spoon, while others (like socialising, sensory overload, or decision-making) might take three or four spoons at a time.

When you run out of spoons? You crash. This is why neurodivergent burnout isn’t just about being tired—it’s about consistently spending more energy than you have, without enough recovery time in between.

How Spoon Theory Helps in Burnout Recovery

💡 Prioritise low-spoon tasks – When you’re in burnout, conserve energy by focusing on what’s essential. Forget the pressure to “do it all.”

💡 Budget your spoons carefully – If you know a high-energy task is coming up, balance it with extra rest before and after.

💡 Externalise tasks to save mental energy – Use apps, reminders, and visual schedules instead of relying on memory.

💡 Give yourself permission to rest – Rest isn’t "wasting time"—it’s refuelling your spoons for the next day.

Why Traditional Behavioural Activation Might Make Burnout Worse

In traditional mental health treatment, one common approach for depression is Behavioural Activation (BA)—which encourages people to engage in activities to improve their mood. The idea is that doing more = feeling better.

But here’s the problem:

👉 Neurodivergent burnout isn’t depression. It’s not just a lack of motivation—it’s a total depletion of energy.

👉 Forcing yourself to "just do more" when you're already burnt out can backfire—leading to more exhaustion, more overwhelm, and a longer recovery time.

What To Do Instead of Behavioural Activation

🚫 Don’t push through burnout. Instead, scale back demands and focus on restorative activities that actually give you energy.

✅ Allow guilt-free rest. You are not lazy. Your body and brain need recovery time.

✅ Engage in low-demand, high-comfort activities. Instead of forcing productivity, focus on comforting, low-energy activities like listening to music, watching a favourite show, or engaging in a special interest that brings joy without pressure.

✅ Listen to your body. If something feels too hard, it probably is. Recovery isn’t about "pushing through"—it’s about respecting your limits and slowly rebuilding capacity.

Steps to Recover from ADHD Burnout

🌿 Step 1: Reduce Demands Where Possible. If you’re in deep burnout, start by removing non-essential tasks. Say no to extra responsibilities, put off unnecessary commitments, and allow yourself to focus only on basic needs.

🛌 Step 2: Prioritise Rest in a Way That Works for You. ADHDers often struggle with "doing nothing." Instead of forcing traditional rest, try active rest—gentle movement, listening to a podcast, or doing a low-effort hobby that feels good.

📅 Step 3: Adjust Your Schedule for Energy Fluctuations. Not every day will be the same. On low-energy days, do only what’s necessary. On higher-energy days, ease back into tasks without overcommitting.

📣 Step 4: Communicate Your Needs. If possible, talk to your workplace, family, or support network about what’s going on. You don’t have to go through burnout alone.

📲 Step 5: Seek ADHD-Specific Support. If burnout is severely impacting your life, working with a neuroaffirming psychologist can help. ADHD therapy isn’t about "fixing" you—it’s about learning strategies that work for your unique brain.

Burnout Recovery Takes Time—Be Kind to Yourself

Burnout isn’t something you can “fix” overnight, and rushing recovery often leads to relapse. The key is to take small, sustainable steps toward rest and energy regulation, instead of pushing yourself back into exhaustion.

If you’re struggling with ADHD burnout, executive dysfunction, or emotional overwhelm, you don’t have to navigate it alone. At The Inner Collective, a Melbourne psychology clinic, we offer ADHD therapy and neuroaffirming support to help you recover in a way that works for you.

📞 Ready to start your recovery journey? Contact us today to book an appointment and learn how we can support you.