The ADHD Cycle || By Annabelle Denmark, MA, LPCC
The cycle of overcommitting and burnout is a common pattern that can affect individuals with or without ADHD, and it may feel a little more intense with ADHD because of increased reactivity, hyper-focusing and the dopamine chase that are typical in individuals with ADHD. The cycle is divided in phases each lasting from a few days to a few weeks. In my practice I have noticed that my clients mostly find themselves starting a new cycle in the spring, and trying to push through in the summer.
- Overcommitting. This is the start of the cycle and it feels absolutely wonderful. The person feels excited about new projects, or has a brand new idea and starts imagining what could be. For example, starting a new hobby (soap making) and deciding to create a logo (soapy monkey), start a website (www.soapymonkey.com), find sponsors, change the world (buy one bar of soap, send one to a community that doesn’t have soap?), all the WHILE learning to make basic soap and feverishly buying supplies on Amazon at 11pm on a Friday night, while driving home from a concert. I just made the names up, so feel free to steal them. Everything feels fresh, full of new beginnings and flowing with creativity. I have noticed that people with ADHD can be very creative and a force to be reckoned with when working on something they believe in. They can also be very persuasive for a short time, while the creativity and novelty moves through them.
- Increased Stress: As the project settles, reality hits and the person is now having to work with new demands (making soap), added on to the demands of daily life (job, family). The person with ADHD may start losing some of their momentum and question the sanity of their new project, especially after going to Whole Foods and noticing 500 brands of craft soap.
- Pushing Through: Despite feeling overwhelmed, individuals might try to push through and continue working on all their commitments, hoping they can handle it all. There is also history there, as the cycle happened before but the person wants to prove once and for all that this is it, the dream project that was waiting to happen.
- Decreased Energy and Motivation: Committing to a new (or several) projects, ideas and organizations takes emotional and physical energy that the person with ADHD may not be able to sustain. The rush of novelty is gone, creativity is replaced by daily grind.
- Burnout: Eventually, the cumulative stress and exhaustion can lead to burnout. Burnout is a state of emotional, physical, and mental exhaustion. The person may also feel like a failure, noticing how they can’t follow things through and succeed.
- Rest and Recovery: After experiencing burnout, individuals may need to take a step back, rest, and engage in self-care activities to recover and replenish their energy and motivation.
Breaking the cycle involves recognizing the signs of over-commitment and taking steps to manage one’s workload, set realistic boundaries, and prioritize self-care. It’s crucial to find a balance between commitments and personal well-being to prevent burnout and maintain overall mental and physical health. For individuals with ADHD, time management strategies, seeking support from friends, family, or professionals, and practicing stress-reducing techniques can be helpful in managing the cycle of overcommitting and burnout.
The content of this blog is based on my personal and clinical experience. It is not a diagnostic tool. If you suspect you might have ADHD, please seek assessment by a qualified professional.
About the Author: Annabelle Denmark (she/they), MA, LPCC is a therapist based in Lakewood, CO, They specialize in individual therapy for adults with ADHD and/or trauma. You can find them at www.renegadecounseling.com
