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🌪️ Burnout Survival Guide

Your Practical Toolkit for Navigating Neurodivergent Burnout

If you’re here, you’re probably teetering on the edge of burnout—or deep in the thick of it. I see you. I’ve been there more times than I can count. As a neurodivergent mum (autistic + ADHD), burnout isn’t just about being tired—it’s a full-body shutdown that can derail your life.

This page is here to give you real, practical help. No fluff. No “have you tried yoga?” nonsense. Just the stuff that actually works when you’re neurodivergent and hanging on by a thread.

🔄 My Burnout Cycle: The Brutal Loop

Understanding your own burnout cycle is key to escaping it. Here’s mine in a nutshell:

  1. Hyperfocus Hustle – I over-commit, overthink, and run on dopamine.
  2. Sensory and Emotional Overload – Everything is too much, but I keep pushing. I struggle to stop or slow down.
  3. Crash and Shutdown – I spiral into emotional overwhelm, exhaustion, and withdrawal.
  4. Guilt and Recovery (ish) – I beat myself up for “failing” and try to recover without actually changing anything.
  5. Repeat – Because no one taught me how to stop the cycle. Until now.

Sound familiar? You’re not alone.

🛠️ What Helps Me Recover from Burnout

These aren’t miracle cures—but they are manageable, realistic strategies that support my neurodivergent brain when everything feels impossible:

  • Time Alone (Yes, Even From Your Kids)
    10 minutes locked in the bathroom with a podcast? It counts.
  • A “Minimum Effort” Routine
    I keep one set of clothes on rotation and repeat the same 3 meals until I stabilise.
  • Quiet Tasks Only
    No people. No multitasking. Just puzzles, low-energy admin, or staring into space.
  • Talk Less, Mask Less
    My loved ones know that when I go quiet, it’s not personal. It’s preservation.
  • One Win Per Day
    Brush your teeth? Survived soft play without crying? Celebrate it. That’s your win.

đź“– Posts You Might Find Helpful

🧾 Download Your Free Burnout Survival Checklist

I’ve created a free printable checklist that includes:

  • Early warning signs to spot your burnout triggers
  • A “bare minimum” daily routine
  • Emergency self-regulation tools
  • A list of pre-written boundary-setting phrases (for saying no, even when your brain won’t cooperate)

đź“Ą [Get the Free Checklist]
Sign up below and I’ll send you a link to the document

đź’¬ Final Thoughts

Burnout doesn’t mean you’re broken. It means you’re trying to survive a world that wasn’t built for you. This toolkit is one step toward building a better one—for you, your kids, and your beautiful, differently-wired brain.

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