How to Recover: Neurodivergent Burnout Recovery Strategies

Recovering from burnout as a neurodivergent person often means recharging your energy reserves and making sustainable changes to reduce stress going forward. Here are some strategies and considerations for an effective ADHD or autistic burnout recovery plan:

• Extended Rest and Sensory “Detox”: Your brain and body likely need more rest than you think. This could mean taking a leave from work, pausing non-essential commitments, and creating a low-stimulation environment for a while. Engage in restful activities without high sensory input – for example, resting in a dark, quiet room or spending time in nature. As Dr. Megan Neff (neurodivergent psychologist) suggests, attending to the sensory environment is key: reduce sensory load and move in ways that feel natural and soothing[19]. Give yourself permission to do less for a period of time.

• Unmask and Practice Authenticity: If masking contributed to your burnout, recovery will involve finding spaces where you can drop the mask. Spend time with people who accept your neurodivergent traits or in solitude where you don’t have to perform. Engage in your “special interests” or hobbies that you love, even if they seem quirky – they can be incredibly rejuvenating. Essentially, let your brain be itself. This can replenish the energy that was sapped by constant pretending [20].

• Routine, Routines, Routines: This might sound counterintuitive (because routines can be stressful when you’re exhausted), but gentle structure can actually ease cognitive load. Simple daily routines for sleep, meals, and breaks ensure your basic needs are met even when motivation is low. For ADHD folks, externalise some structure – use planners, alarms, or an accountability partner to help guide your day. Small routines (like a short walk every afternoon or a wind-down ritual at night) can reset your nervous system over time.

• Set Boundaries and Say No: Now is the time to ruthlessly prioritise. Identify stressors you can reduce. This might involve difficult conversations at work (telling your boss you need to scale back projects or work from home) or at home (asking family members to take on tasks, saying no to extra responsibilities). It’s not easy, but setting boundaries is crucial to stop further burnout. As the Black Dog Institute advises, “trying to be all things to all people” will only leave you overwhelmed – instead, communicate your limits to others and ask for help[21][22].

• Seek Inclusive Support: Look for mental health support that understands neurodiversity. Traditional stress management advice (like generic time management tips) might not resonate with an ADHD brain or autistic processing. Consider doing this Quiz before finding a therapist or coach experienced in neurodivergent clients, or support groups where you can share experiences with other ADHD/autistic adults. Importantly, involve your GP if needed – they can rule out other health issues, and in Australia GPs can help with burnout referrals (e.g. referring you to a psychologist or recommending programs). In fact, GP burnout referrals Australia-wide are on the rise as awareness grows. Your GP might even suggest evidence-based resources like structured burnout programs[13]. Don’t hesitate to let your doctor or counsellor know about your neurodivergence and how it affects your stress; this helps them tailor their support to you.

• Micro-steps to Rebuild: When you’re ready, take small steps to regain a sense of control and accomplishment. This could be as simple as setting one tiny goal per day. Celebrate incremental progress – each small win (even doing a load of laundry or finishing a short online module) can rebuild confidence. Over time, these micro-steps add up to you feeling functional again. For ADHD brains, turning recovery into a bit of a game (e.g., checking off a self-care habit tracker) can provide the dopamine boost needed to stay motivated. For autistic individuals, gradually reintroducing structure and maybe a beloved routine can restore a sense of normalcy.

• Consider Professional or Course-Based Help: You don’t have to figure this out alone. Structured programs can guide you through recovery. For instance, The Mothermind Doctor, offers an online burnout recovery course designed to be practical and inclusive for diverse needs. This kind of mental health training online can teach you evidence-based strategies (from mindfulness to time management to lifestyle tweaks) at your own pace, in the comfort of home. Such courses are often broken into manageable modules, which is perfect when your concentration is low. (Our Burnout Recovery Course is self-paced and split into bite-sized videos and workbooks – an approach that works well for ADHD learning styles and busy schedules[23][24].) If you’re a parent or carer, there’s even a dedicated Burnout Recovery course for parents and carers that addresses caregiver fatigue and identity stressors – because parents deserve the same care they give to others. Internal resources like our Parents & Carers Burnout page offer targeted tips for those juggling family responsibilities with burnout.

• Build a Support Network (Inclusive of Neurodiversity): Isolation fuels burnout. Connecting with understanding people can lighten the load. This might mean explaining to close friends or family what you’re going through and what accommodations would help (“I’m in a burnout; I’d love if you could text instead of calling, as I don’t have social energy”). At work, talk to HR about any flexibility or support options – many companies are starting to implement inclusive mental health support initiatives for employees, which could include adjustments for neurodivergent staff. And remember, support can also mean peers: consider joining online communities or local groups for ADHD adults, autistic adults, or neurodivergent women – sharing stories and hacks can be incredibly validating and helpful.