The ADHD Burnout Morning Routine 😇

Summary

In this video, the speaker, dealing with burnout and ADHD, shares a morning routine designed to help manage both. Focusing on dopamine, the routine incorporates sensory rest, minimal phone use, and self-care practices like brushing teeth and light exercise. The speaker emphasizes the importance of eating even simple meals for energy and offers advice on managing comfort vs. motivation. The video highlights seeking support from others, and for extroverts, social interaction outside the home is crucial. Ultimately, this routine is tailored to restore balance and energy, helping to combat burnout and ADHD symptoms.

Takeaways

• 😀 Burnout requires change: If nothing changes in your routine or lifestyle, burnout will persist. Making adjustments is key to recovery.
• 😀 Dopamine building in the morning is essential for ADHD: Start the day by building dopamine, which can be challenging when burnt out.
• 😀 The importance of a restful morning: For those with ADHD or burnout, it’s crucial to have a calm, sensory-friendly morning to restore energy and manage stress.
• 😀 Avoid scrolling first thing: Instead of reaching for your phone, engage in activities like listening to music or creative tasks to kickstart dopamine levels.
• 😀 Embrace both comfort and productivity: While comfort is necessary during burnout, wearing intentional outfits that help you feel good can also boost motivation.
• 😀 Prioritize sleep and manage your nighttime routine: Establish a bedtime rule (e.g., no phones after 11:00 p.m.) to ensure you wake up at a consistent time.
• 😀 Food and hydration are vital for recovery: Even when burnt out, make sure to eat something—simple and easy meals can help fuel your brain and restore energy.
• 😀 Seek support when needed: Don't hesitate to ask for help, whether through an assistant or support from friends and family, to manage burnout.
• 😀 If you're extroverted, socializing helps: For some, being around people, even in small doses like at a coffee shop, can be fulfilling and help alleviate burnout.
• 😀 Create distinct spaces for work and rest: To maximize recovery, work in a designated area (e.g., a desk) and keep the bed for rest, helping both spaces maintain their intended purposes.

Q & A

What is the main focus of the speaker's video?

The speaker focuses on creating a morning routine tailored to managing burnout, particularly for individuals with ADHD. They share personal strategies that help with building dopamine and restoring energy during burnout.

Why is a morning routine especially important for individuals with ADHD?

Individuals with ADHD often start their day in a dopamine deficit, meaning they lack motivation and excitement. A structured morning routine that builds dopamine is crucial to help them get started with their day and maintain focus.

What is the significance of managing bedtime in relation to burnout?

The speaker emphasizes that managing bedtime is critical to overcoming burnout. Setting a strict time to put away the phone, such as 11:00 p.m., helps ensure a consistent sleep schedule, which supports better mornings and energy levels.

How does the speaker balance comfort and productivity in their routine during burnout?

While comfort is important during burnout, the speaker finds that being too comfortable, such as wearing oversized clothing, can hinder productivity. They suggest striking a balance by wearing clothes that make them feel good but are not overly cozy to avoid laziness.

What role does sensory support play in the morning routine?

Sensory support, such as soft lighting, calming music, and incense, is key to making the morning feel restful while also providing the dopamine needed for the day. The speaker suggests using low sensory stimulation to create a peaceful atmosphere during a burnout morning routine.

Why does the speaker recommend not scrolling through the phone first thing in the morning?

The dopamine received from scrolling through a phone is minimal compared to engaging in activities like moving the body or doing something creative. The speaker suggests using the morning to build dopamine through more fulfilling activities, like listening to music or getting up to perform simple tasks.

How does the speaker manage the difficulty of eating during burnout?

The speaker acknowledges that eating can be difficult when burnt out, but they emphasize the importance of eating something simple and easy, like a microwavable burrito. The main goal is to ensure some food is consumed to fuel the body and improve dopamine levels.

What is the significance of asking for help during burnout?

Getting support during burnout is essential for managing tasks that require energy and focus. The speaker highlights that, for some, hiring help or asking a friend for assistance with daily tasks can significantly alleviate the burden of burnout.

How does being around other people help with burnout?

For extroverted individuals, being around others is a key strategy for combating burnout. The speaker mentions that even spending a short time in a coffee shop, surrounded by people, helps fulfill the need for social interaction and provides emotional energy.

What advice does the speaker give to introverts who are burnt out?

For introverts, the speaker suggests creating a clear distinction between work and rest spaces. This way, the bed is used for rest, and the workspace, such as a desk, is reserved for productive tasks. This helps improve the quality of both work and rest.