FREE GUIDE

Break Free from the ADHD Burnout Cycle

Tired of the overwork-and-crash loop? This guide helps you notice burnout warning signs before you hit the wall, pick a few energy-replenishing habits that actually fit your life, and sketch a prevention plan — without the guilt spiral.

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A free guide from Mande John, ADHD coach and host of the Learn to Thrive with ADHD podcast.

The ADHD Burnout Recovery & Prevention Guide — a free printable workbook for adults stuck in overwork → crash cycles.

Step 1 — Assess Your Risk — physical, mental, and behavioral warning signs (15-item checklist) so you catch the slide earlier
Step 2 — Energy Replenishment — five categories (Rest & Recovery, Body Care, Mental Reset, Joy & Connection, Boundaries) with small steps; try 2–3 and rate what works
Step 3 — Create Your Plan — early-warning system, emergency protocol, and weekly check-in so rest becomes a habit, not a collapse

You don't have to earn rest by collapsing first. Start by noticing the signs — then giving yourself one small refill.