The Professional’s Guide to Managing ADHD Symptoms Without Burning Out

Many of the professionals I know that have ADHD symptoms tell me that they are exhausted. They say that they are procrastinators, that they have trouble finishing things. They fall behind and blame their procrastination for their exhaustion.

On the surface, that’s true. But underneath it all, perfectionism is usually running the show. Perfectionism often starts out as a smart strategy. If you get easily distracted or lose focus and make mistakes, the natural response is to tighten things up and do everything “the right way.” Yet, when that same strategy gets applied to every task, big or small, work becomes harder, slower, and far more draining than it needs to be. And when the work is late or unfinished, that inner critic pipes up, reminding you that you’ve failed again.

Therapy helps break that cycle by unpacking how perfectionism, procrastination, and self-criticism work together, and by building more flexible ways to get things done. You can read more about how I approach this in ADHD Therapy.

Why Work Feels So Exhausting

Perfectionism and procrastination are like two sides of the same coin. If you believe everything has to be flawless, starting can feel impossible. Even routine tasks start to look like minefields. Fear of missing something, fear of screwing up, fear of criticism; these fears slow you down. When you delay starting, the work piles up, deadlines loom, and suddenly you’re stuck in the pattern you were trying to avoid. Then comes the self-criticism: “I’m always behind. I can’t get it right.” The joy gets squeezed out of work, and energy drains away. ...and as I've noted, ADHD is seldom simply a time management problem.

Recognizing the Bigger Pattern

The bigger issue is seeing how perfectionism has become the default way of operating. It isn’t about caring too much, it’s about being locked into an exhausting system that guarantees frustration. Therapy helps people recognize that this cycle isn’t about laziness or lack of talent; it’s about an approach that no longer works. Part of the process is experimenting with new ways of working. That might mean deciding in advance that a piece of work will be “just okay” and finished on time, rather than being perfect and late. It also means noticing that inner critic, the one that is afraid and tells you “You’ll mess this up,” and learning how to dial down the volume.

Building in Positives Along the Way

Most people wait until the end of a big project to reward themselves, but by then they’re too depleted to enjoy it. If they get the project done, but not on time, they usually don’t think they deserve a reward (which is a mistake). A better strategy is to build rewards into the process itself. One of my favorite examples comes from Prusa 3D printer kits. They include gummy bears after every step of assembly, not just at the very end. Imagine applying that to your own work: give yourself small positives along the way, not just one big reward when it’s all done. Step-by-step reinforcement keeps you moving and helps balance out the negativity of that inner critic. I've noticed that many of the people I've helped with the ADHD FAA Fast Track Process use strategies like this, too.

Recognizing and Preventing Burnout

Burnout is more than feeling tired. It shows up as exhaustion that doesn’t go away with rest, irritability, self-doubt, and losing interest in work you used to care about. For many people, it also comes from beating themselves up over not getting things done on time or exactly right. Therapy helps by focusing on pacing, flexibility, and self-compassion. Humor helps, too. Sometimes the best antidote to perfectionism is laughing at the absurdities, the way your brain insists you can’t send an email until you’ve rewritten the salutation four times.

For more about managing worry and pressure, visit my page on Anxiety Therapy.

Moving Forward

Burnout often comes from overusing a strategy, perfectionism, that once helped manage ADHD symptoms. Therapy helps professionals see the cycle, quiet the negative voice, and build habits that make performance sustainable instead of draining. If this sounds familiar, therapy can help you reset and find a healthier way forward.

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