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Preventing ADHD Burnout: Strategies for Balanced Living

Jun 15, 2023

Imagine feeling perpetually overwhelmed, struggling to complete tasks, and questioning your abilities. This is the reality for many adults with ADHD who experience burnout.

ADHD burnout can manifest in various ways, making it difficult to pinpoint the root cause of this debilitating state. In this blog post, we will explore the complexities of ADHD burnout and its impact on adults with ADHD.

We'll delve into signs that may indicate looming burnout and discuss how societal expectations around gender roles can contribute to these struggles. Furthermore, we will provide strategies for managing and preventing burnout while emphasizing the importance of recognizing limitations and embracing self-care.

In addition to these insights, you'll learn about Focus Bear's role in combating ADHD-related exhaustion by encouraging healthy habits like taking breaks throughout the day or establishing bedtime routines. Finally, we will highlight seeking professional assistance when needed from neurodiversity-affirming providers who employ appropriate treatment strategies tailored specifically for individuals with ADHD.

This comprehensive guide aims to empower those experiencing ADHD burnout with knowledge and tools necessary not only for coping but also thriving amidst life's challenges.

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Table of Contents

Understanding ADHD Burnout

Let's dive right in.

ADHD burnout is a state of physical and emotional exhaustion that many adults with ADHD experience. This condition occurs when people with ADHD work harder to accomplish tasks due to difficulties focusing, leading to significant impacts on their home, work, and social life.

Causes of Burnout Among Adults with ADHD

Some common causes include the constant need for motivation, inability to actively ignore distractions, mentally draining obsessive states, lacking work ethic perceptions, imposter syndrome feelings, or even rejection sensitive dysphoria experiences.

Effects of Burnout on Daily Functioning

Burnouts can make a normal workload feel overwhelming and lead to occupational issues such as cutting back hours or quitting jobs altogether. In addition, it can create tension between neurotypical people who may not understand the unique challenges faced by those living with adult ADHD symptoms.

  • Create a list of your personal triggers that contribute towards feeling burnt out; this will help you recognize patterns and find ways to avoid them in the future.
  • Consider seeking support from an ADHD coach; they specialize in helping individuals manage their symptoms more effectively.
  • Maintain open communication channels within your workplace; discussing potential accommodations could alleviate some stressors contributing towards looming burnouts.

Now that we've covered what exactly constitutes "ADHD Burnout," let's explore how we can identify its early signs.

Recognizing Symptoms of Burnout

As someone with adult ADHD, it's important to be aware of the looming burnout that can come with the territory. Catching it early is key, so let's dive into the telltale signs.

Physical and emotional indicators can serve as your personal alarm system for experiencing burnout. Symptoms may include:

  • Mentally draining workdays, even with a normal workload
  • Feeling overwhelmed and lacking motivation or work ethic
  • Being in an obsessive state, unable to actively ignore distractions
  • Occupational issues, such as difficulty meeting deadlines or completing tasks
  • Imposter syndrome or feeling like you're not good enough
  • Rejection sensitive dysphoria, or feeling deeply hurt by criticism or rejection

Taking action before things worsen is essential to manage the signs of burnout, so it's important to be aware and proactive in addressing them. Cutting back on your workload or seeking professional help from an ADHD coach or therapist can be helpful strategies to avoid burnout.

The key takeaway here is to stay vigilant and proactive in recognizing the signs of burnout, so you can tackle it head-on before it takes over your life.

Bear in mind, you're not the only one who has gone through ADHD burnout. By taking care of yourself and seeking support when needed, you can overcome these challenges and thrive alongside neurotypical people.

Need more guidance? Consider seeking professional help from an ADHD coach or therapist.

Setting Boundaries and Prioritizing Balance

To effectively manage and prevent ADHD burnout, it's essential to strike a balance between your personal and professional life.

How do you achieve that?

Step #1: Set boundaries by establishing limits for commitments. It's crucial to recognize that you can't do everything - even superheroes with ADHD need some downtime.

Step #2: Create structured routines. Having a daily plan helps bring order amidst the chaos of everyday challenges faced by adults with ADHD.

Note: Don't forget to include self-care activities like exercise or meditation within these routines - they're just as important as work tasks. Focus Bear can help you incorporate routines into your day.

Establishing Limits for Commitments

We all have our limits, but sometimes we push ourselves too far due to our motivation inability or fear of rejection sensitive dysphoria.

The key is learning when enough is enough - cutting back on excessive workload feels much better than experiencing burnout later on.

Creating Structured Routines

  1. Morning Routine: Start your day off right with Focus Bear's help in completing your morning routine without fail.
  2. Balanced Workday: Schedule regular breaks throughout the day using Focus Bear reminders so you don't get caught up in an obsessive state while working on projects.

    3. Nighttime Wind-down: Let Focus Bear guide you through winding down at night, ensuring a proper balance between work and relaxation.

Do not be too harsh on yourself - even those without ADHD find it difficult to achieve balance in their lives.

By setting boundaries and prioritizing self-care activities within your daily routine, you'll be well-equipped to avoid ADHD burnout and thrive as an adult with ADHD.

Preventing ADHD Burnout with Focus Bear

As an adult with ADHD, you may experience burnout due to the mental strain of constantly battling symptoms like distraction, lack of motivation, and occupational issues. However, with the help of Focus Bear, you can avoid burnout and stay on top of your game.

Focus Bear is a productivity app that can be your ultimate sidekick in the battle against ADHD burnout. It is designed to help you conquer mornings, excel at work, and wind down effectively every night.

But that's not all.

Promoting Better Sleep Hygiene through Reduced Evening Screen Time

We all recognise the need for sufficient slumber in order to maintain good health, especially when attempting to manage ADHD signs. Focus Bear helps you stay off tech during evenings by reminding you to put away screens and protect your precious Zzzs. It recommends establishing a relaxing bedtime routine for optimal rest.

Encouraging Mindfulness Exercises and Physical Activities

Burnout prevention goes beyond just getting enough sleep; it also involves taking care of our mental health through wellness practices like meditation and exercise.

  • Meditation has been proven to reduce stress levels, making it an excellent tool for managing ADHD symptoms and avoiding burnout.
  • A regular exercise routine can boost mood, increase focus, and improve executive functioning - essential factors in preventing exhaustion caused by ADHD challenges.

Reminding You to Take Breaks during the Day

Ever heard of the Pomodoro Technique? This time management method encourages working in short bursts with regular breaks, which can be especially helpful for adults with ADHD.

Focus Bear reminds you to take these much-needed breaks throughout your day, helping prevent burnout and keeping your motivation levels high.

Incorporating Focus Bear into your daily routine is a game-changer when it comes to managing ADHD symptoms and preventing burnout. If you're experiencing looming burnout, an ADHD coach can help you actively ignore distractions and get back on track. Don't let imposter syndrome or rejection sensitive dysphoria hold you back from seeking the help you need.

Key Takeaway: Focus Bear is a productivity app that can help prevent ADHD burnout by promoting better sleep hygiene, encouraging mindfulness exercises and physical activities, reminding you to take breaks during the day, and incorporating it into your daily routine. It's important to actively seek help from an ADHD coach if experiencing looming burnout and not let imposter syndrome or rejection sensitive dysphoria hold you back.

Seeking Professional Support When Needed

Alright, let's get real for a moment. If feeling overwhelmed by ADHD-related burnout, seeking out a professional may be beneficial. Finding a neurodiversity-affirming provider who understands your unique challenges can make all the difference in managing burnout effectively.

So, what does specialized mental health care look like?

The Importance of Specialized Mental Health Care for ADHD

As an adult with ADHD, you deserve support tailored to your needs and experiences. A specialist will have extensive knowledge about how ADHD symptoms manifest differently in adults compared to children and adolescents.

The Benefits of Tailored Therapeutic Approaches

  • Cognitive Behavioral Therapy (CBT): This type of therapy can help you identify negative thought patterns and behaviors that contribute to burnout. By actively working to change these patterns, you can avoid burnout and improve your overall quality of life.
  • Mindfulness-Based Stress Reduction (MBSR): This approach can help you learn to actively ignore distractions and stay focused on the present moment. By reducing stress and anxiety, you can avoid the mentally draining effects of burnout.

Don't be afraid to seek help if you're experiencing burnout. With the right support, you can overcome occupational issues and regain your motivation and work ethic.

Remind yourself, there are others who have been through similar struggles.

Let's dive into the nitty-gritty of preventing ADHD burnout at work.

We'll explore how reevaluating your approach to tasks and ditching multitasking can make a world of difference.

Ready? Let's go.

Avoiding the Pitfalls of Multitasking

First, let's address that sneaky productivity killer: multitasking.

Studies show it doesn't work well for anyone, especially adults with ADHD.

Rather than juggling multiple tasks simultaneously, try focusing on one thing at a time (a revolutionary idea, right?).

Implementing Short Work Sessions for Better Focus

Moving on to our next strategy: working in shorter bursts instead of marathon sessions.

This technique is known as the Pomodoro Technique, and it works wonders for maintaining focus and energy levels throughout the day.

  • Step #1: Set a timer for 25 minutes and commit to focused work during this period. Actively ignore distractions - you got this.
  • Step #2: Take a 5-minute break once the timer goes off. Stretch those legs or grab some water; just step away from your workstation briefly.
  • Step #3: Repeat steps 1 and 2, taking a longer break (15-30 minutes) after completing four cycles.

By following these strategies, you'll be well on your way to managing ADHD burnout at work more effectively.

Need some extra support? Focus Bear has a pomodoro mode feature.

Now go forth and conquer that looming burnout with newfound motivation and focus.

Prioritizing Sleep and Relaxation Techniques

Let's face it, sleep is crucial for everyone, but even more so for adults with ADHD. Creating a regular nighttime routine can be key to avoiding exhaustion and fostering greater overall wellbeing. So how do we ensure quality snooze time?

Developing Bedtime Rituals for Improved Sleep Quality

Establishing a consistent bedtime routine sends signals to your brain that it's time to wind down and prepare for slumber. This could include activities like reading, taking a warm bath, or practicing deep breathing exercises before hitting the sack.

Incorporating Mindfulness Practices into Daily Routine

Mindfulness techniques such as meditation or yoga not only help you relax but also improve focus and attention - perfect for managing ADHD symptoms.

  • Create designated tech-free zones in your home where you can practice relaxation without distractions from screens or devices.
  • Schedule regular breaks throughout the day to engage in brief mindfulness sessions - even just 5 minutes can make a difference.
  • Consider using apps like Focus Bear to help you establish and maintain these habits, as well as remind you to take breaks during the day.
  • Lastly, don't forget the importance of physical activity in promoting relaxation - regular exercise can improve sleep quality and reduce stress levels.

Incorporating these practices into your daily routine will not only guard against ADHD burnout but also contribute to a happier, healthier life overall. For those already suffering from burnout, seeking assistance from an ADHD coach or healthcare professional is essential. Symptoms of ADHD burnout can include a motivation inability, mentally draining, obsessive state, lacking work ethic, imposter syndrome, rejection sensitive dysphoria, and occupational issues. By actively ignoring distractions and cutting back on your workload, you can avoid looming burnout and manage your normal workload more effectively.

Sweet dreams.

Key Takeaway: Adults with ADHD can prevent burnout and improve overall well-being by prioritizing sleep, developing bedtime rituals for improved sleep quality, incorporating mindfulness practices into their daily routine, creating tech-free zones in their home to practice relaxation without distractions from screens or devices, scheduling regular breaks throughout the day to engage in brief mindfulness sessions and considering using apps like Focus Bear. It's also important to seek help from an ADHD coach or healthcare professional if experiencing burnout symptoms such as a lack of motivation or work ethic.

FAQs in Relation to ADHD Burnout

What is ADHD Burnout and How to Avoid It?

ADHD burnout is a state of mental, emotional, and physical exhaustion that can occur due to the constant demands and challenges faced by individuals with ADHD. It can manifest as increased irritability, difficulty concentrating, lack of motivation, feelings of overwhelm or hopelessness, and even depression. Burnout may also exacerbate existing ADHD symptoms.

Are People with ADHD More Prone to Burnout?

Yes, people with ADHD are more prone to burnout due to their unique cognitive profile, which includes difficulties in time management, organization skills, prioritization tasks, and maintaining focus on long-term goals. These challenges often lead them to expend more energy than neurotypical individuals when trying to meet daily expectations at work or home.

How Does ADHD Affect Burnout?

ADHD affects burnout by making it harder for individuals with the condition to manage stress effectively. The executive functioning deficits associated with ADHD make it difficult for these individuals to plan ahead and prioritize tasks efficiently. This leads them into situations where they constantly feel overwhelmed by responsibilities while struggling against their own limitations.

What is ADHD Masking Burnout?

ADHD masking refers to the act of hiding one's true emotions or struggles related specifically to having an attention deficit disorder in order not to be judged negatively by others. This practice can contribute significantly towards experiencing severe levels such as chronic fatigue syndrome (CFS). When someone masks their symptoms over extended periods without addressing underlying issues - whether through self-care strategies or professional help-seeking behaviors - they eventually reach a breaking point resulting in what is known as "burnouts".

How to Avoid ADHD Burnout?

There are several strategies that individuals with ADHD can use to avoid burnout:

  • Work with an ADHD coach: An ADHD coach can help individuals with ADHD develop strategies to manage their symptoms and avoid burnout.
  • Actively ignore distractions: Individuals with ADHD can actively ignore distractions by using noise-cancelling headphones, turning off notifications, and setting specific times to check emails or social media.
  • Cut back on workload: Individuals with ADHD can cut back on their workload by delegating tasks, saying no to additional responsibilities, and setting realistic goals.
  • Practice self-care: Individuals with ADHD can practice self-care by getting enough sleep, exercising regularly, and engaging in activities that they enjoy.
  • Address occupational issues: Individuals with ADHD can address occupational issues by seeking accommodations at work, communicating with their employer about their needs, and finding a job that is a good fit for their strengths and weaknesses.

By implementing these strategies, individuals with ADHD can reduce their risk of experiencing burnout and improve their overall quality of life.


In conclusion, ADHD burnout is a real and common experience for adults with ADHD. Burnout in adults with ADHD can be triggered by different elements, including gender roles and demands, insufficient self-care practices, and inadequate sleep habits. However, there are strategies that can help manage and prevent burnout such as setting appropriate limits, engaging in relaxation techniques, seeking professional assistance when needed, recognizing limitations, and embracing self-care.

At Focus Bear, we understand the challenges faced by individuals with ADHD. Our app encourages taking breaks throughout the day to avoid burnouts while supporting healthy bedtime routines to improve sleep hygiene. Try Focus Bear today to combat ADHD burnout!

Try Focus Bear today.

Jun 15, 2023

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