From Burnout to Balance: ADHD and Energy Levels at Work
When I worked as a professor in the States, I often felt like I was barely keeping my head above water. I loved teaching. I was interested in my field of German Studies. I enjoyed doing research, working on collaborative projects and was eager to support my students. But at the end of the day, I was constantly exhausted.
My colleagues seemed to effortlessly juggle it all: lectures, meetings, papers, conferences, administrative work. They could teach three classes in a row, then sit down to write a research article or attend a departmental meeting. And later on, they’d still have the energy to go to a dinner or meet friends for drinks.
I was a little different.
After a long teaching day, I’d come home completely drained. I’d collapse on the couch, unable to hold a conversation, and often fall asleep embarrassingly early. “Work hard, play hard” was never my motto but “work hard, collapse harder” felt pretty accurate.
At first, I just thought I had to try harder and organize my days more efficiently. I blamed myself for not having enough stamina or willpower. But the truth was that what looked like a normal workday for some, was incredibly taxing for me. The sensory input, the constant focus on my students, the intense attention my work demanded - it all took a toll.
Recognizing my limits
When we have ADHD, or in my case, neurodivergent tendencies, pushing harder simply doesn’t work. We can will ourselves all we want but eventually, we have to admit that powering through just doesn’t lead to lasting success. We need to find a different way to manage our energy levels and come to terms with the fact that comparing ourselves to our co-workers is not helpful.
In my case, one of the most beneficial changes I made was learning to take regular breaks. I used to feel like I had to go, go, go all the time just to keep up. But when I began scheduling short breaks into my day, even just five minutes between meetings or classes, I felt a pronounced difference.
I’d stretch, breathe, walk around the building, or drink a glass of water. I’d sit quietly in my office and check my emails. I’d eat a snack or simply close my eyes and relax. When I was home, I’d lie on the sofa and read a good book for 15 minutes. I’d take the time to cook a proper meal, watch TV or call a friend. It doesn’t sound like much but giving my brain and body a moment to reset helped me recharge enough to stay present and focused.
In addition, I tried to make time for myself on a regular basis, even when it felt like I couldn’t afford it. I used to skip workouts or social events because I was “too tired” or “too busy.” But ironically, avoiding those things made my exhaustion worse. I started carving out time to go for a short run in the morning, take a yoga class, read that novel my sister gave me five months ago, or make low-pressure plans with friends. But in order to make time for myself I needed to find ways to reduce my workload in my job which took me quite a while to get used to.
Learning to pause and say no
A big trap for me and many people with ADHD is saying “yes” too quickly. Back then, someone would ask if I could take on a new committee, guest lecture, or mentor yet another student, and before thinking it through, I’d say yes. I wanted to be helpful. I didn’t want to disappoint anyone.
But those quick yeses often turned into weeks of stress.
So I made myself a new rule: pause before agreeing. I practiced saying, “Let me check my schedule and get back to you” in front of the bathroom mirror many times until I felt ready to use the phrase in real life. This simple sentence bought me time to think. I’d look at my calendar, consider my bandwidth, and ask myself: Do I really have the energy for this right now?
If the answer was no, I practiced the hardest skill of all: saying “no” graciously but firmly. I’d thank the person for thinking of me, say I was honored, and then explain that I had to decline to avoid overcommitting. At times it was quite uncomfortable for a people pleaser like me and it took many weeks until I managed to do it well. But over time, it felt far better than missing deadlines or burning out entirely.
Accepting my energy and planning around it
Perhaps the biggest shift was accepting that my energy levels are simply different. And that’s okay. ADHD brains work hard behind the scenes to manage focus, emotions, and distractions. That mental labor takes energy, even if it’s invisible.
Instead of comparing myself to colleagues who could do it all, I began planning around my limits. For example, when attending conferences, I’d choose fewer panels. I’d prioritize the ones that truly mattered and skip the rest to avoid overstimulation. I’d go for a run or do some sightseeing instead of squeezing in one more session. I often passed on networking events and instead met a friend for dinner.
Important Take-Aways
What I’ve learned is this: we don’t have to apologize for having a different kind of brain. We don’t need to measure ourselves against people who don’t face the same challenges.
Managing ADHD at work means listening to our limits, working with, not against, our energy, and building habits that support long-term well-being. For me, that’s what made it possible to keep doing work I loved without burning out.
So if you’re struggling with exhaustion, know this: you’re not lazy, broken, or weak. Your brain just needs a different kind of care and it’s completely okay to give it what it needs.
