Boom Bust Cycles, Burnout and Why Using Pacing Systems is Helpful for ADHDers

In this episode, Psychologist Johanna discusses burnout and the boom-bust cycle, particularly in individuals with ADHD.

Johanna emphasizes the importance of recognizing the early signs of burnout and implementing strategies to prevent or recover from it.

She introduces the concept of a pacing system, which involves monitoring activity levels, setting achievable goals based on energy levels, taking regular breaks, and practicing flexible scheduling.

Other strategies include mindfulness and meditation, physical activity, sleep hygiene, engaging in a supportive community, and monitoring diet and nutrition.

Keywords: burnout, boom-bust cycle, ADHD, pacing system, energy levels, productivity, early signs, strategies, mindfulness, meditation, physical activity, sleep hygiene, supportive community, diet, nutrition

Takeaways

• Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.
• The boom-bust cycle in individuals with ADHD is characterised by intense bursts of energy and productivity followed by a sharp decline in energy and productivity, leading to exhaustion.
• Recognising the early signs of burnout is crucial for prevention and recovery.
• Implementing a pacing system can help balance activity levels and manage energy more sustainably.
• Strategies for preventing burnout include mindfulness and meditation, physical activity, sleep hygiene, engaging in a supportive community, and monitoring diet and nutrition.

• "Burnout is a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress."
• "The boom-bust cycle is characterized by intense bursts of energy, focus or creativity known as hyper fixation or hyper focus."
• "The main components of a pacing system involve monitoring current activity levels, setting achievable goals based on energy levels, and taking regular breaks."

Chapters

00:00 Understanding Burnout and the Boom-Bust Cycle

03:09 Implementing a Pacing System for Energy Management

06:13 Planning Your Day Around Energy Levels

08:14 The Importance of Sleep, Diet, and Support

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