"Some days I hyperfocus, and some days I burn out..."
Other people work at a steady pace - why can't I?
"I have ADHD and constantly struggle with the tension between wanting to be productive and needing to be gentle with myself. Some days I can hyperfocus and get tons done, which feels amazing. But then I crash hard and can barely do basic tasks. This creates a cycle where I'm either disappointed in myself for not doing enough, or I'm exhausted from pushing too hard. When I try to be kind to myself, I worry I'm just making excuses. When I push myself to be productive, I often end up overwhelmed and burnt out. Other people seem to maintain a steady pace of work - how do you find that balance when your brain doesn't work that way? What's realistic productivity when you have ADHD, and how do you silence the voice that says you should be doing more?" -THE HYPERFOCUS HANGOVER
Dear Hyperfocus Hangover,
I get it! I completely get it.
I dealt with this exact challenge for many years. The tension between hyperfocus and burnout is familiar—and while I still experience both patterns on a regular basis, I’ve also learned a few tricks for managing it.
That back-and-forth between intense productivity and recovery isn't a flaw—it's actually how many neurodivergent brains are wired to work. But like you, I spent years beating myself up for not maintaining the steady, consistent pace that seemed to come naturally to others.
One framework I've found helpful is thinking about these energy states like a traffic light.
Green Light Periods (Hyperfocus):
These are your high-energy, high-focus times
Instead of fighting them, plan to leverage these periods for complex or challenging tasks
However, set boundaries to prevent burnout (e.g., scheduled breaks, time limits)
Don’t be afraid of hyperfocus times. They’re exciting, fun, and can help you get farther along than by working at a “normal” pace.
Red Light Periods (Recovery):
These are your low-energy times after intense work
Essential for preventing burnout
Focus on rest and self-care
Remember: Rest is productive work
When you need to rest … you need to rest. Honoring these seasons will help you return to the more productive times quicker, and without feeling as drained as you do when you keep trying to “push through.”
Yellow Light Periods (Transition):
These are your moderate energy times
Good for routine tasks and maintenance work
Use these periods to catch up on basic responsibilities
Yellow light periods can be the trickiest to manage, because you don’t need to rest completely, but you also can’t go all-out (at least not without consequences). Perhaps the best approach is: KEEP GOING, BUT CAREFULLY.
Think of it like a sprint versus a marathon. A sprinter doesn't try to maintain marathon pace—they excel at bursts of speed followed by much longer periods of recovery. Your ADHD brain may work similarly, and fighting against that natural rhythm often leads to that exhausting cycle you described.
One big realization for me was learning to look at productivity over longer time periods rather than day-by-day. Some weeks you might accomplish an enormous amount during hyperfocus periods, while other weeks might be quieter recovery times. Both are valuable and necessary.
As for that voice telling you you're "making excuses" when you're gentle with yourself? I’m familiar with that, too. But it sounds like we both need to remind ourselves that recognizing and working with your brain's natural patterns isn't making excuses—it's being strategic.
Sometimes the most productive choice you can make is to rest and recharge, especially after an intense period of work.
One tip: For those lower-energy times, I learned to keep a "bare minimum" list—the few essential things that need to happen, while letting go of everything else without guilt. This helps me manage the basics without the overwhelming pressure to perform at peak levels all the time.
Readers: how do you experience hyperfocus and burnout? What’s been helpful for you?
My struggle is I don’t always know when the light changes. So I plan a green light day and boom the light changes to red. Suggestions?
A life coach friend once told me that when you are tired and feeling low, this is NOT the time for creative work. It's the time to do laundry, repetitive low stakes tasks, fold it on the couch while watching a movie. There is something to be said about a "creative dip" and having to refill the well. We can't be "ON" at all times.