Avoiding burnout 101

How to Manage Your Commitments and Energy When You’re Neurodivergent

Being autistic, ADHD, or otherwise neurodivergent can make life feel like you’re carrying extra weight. School, work, friends, family, and chores can pile up fast. Add sensory overload or social stress on top, and it’s easy to burn out. Here are some ideas that might help:

1. Treat your energy like phone battery.

You only get so much charge each day. Notice what drains you (like crowds or loud noise) and what recharges you (like gaming, naps, or music). Plan around that.

2. Sort tasks into “must,” “should,” and “maybe.”

Do the musts first. If you have energy left, try the shoulds. If you don’t, that’s okay—save the maybes for another day.

3. Schedule chill time.

After school or a busy day, give yourself time to rest. Watch YouTube, go for a walk, lie on your bed—whatever helps you reset.

4. Use reminders.

Alarms, sticky notes, calendar apps, or even a friend reminding you can make a big difference. Don’t rely on memory alone.

5. Say no when you need to.

It’s not rude—it’s looking after yourself. You can say, “Not today, maybe later” or “I don’t have the energy right now.”

6. Stick to simple routines.

Eat at regular times, have a bedtime wind-down, or keep your school stuff in the same spot. Little routines save brain power.

7. Ask for flexibility.

Teachers, bosses, or family might be open to adjustments if you explain what helps. Things like extra time, quieter spaces, or breaking jobs into steps can reduce stress.

8. Celebrate the small stuff.

Got out of bed? Showered? Finished one assignment? That’s a win. Give yourself credit—it matters.