Recovery Plan
ADHD burnout recovery plan
Recovery works better when it is planned before the crash, not negotiated after every signal has gone loud.
Burnout recovery is not only about rest. It is also about reducing demand, naming early warning signs, protecting transitions, and creating small loops that make recovery easier to repeat.
A simple recovery map
Find the early signal
Choose one sign that appears before the crash: noise sensitivity, task dread, slower replies, emotional spikes, or shutdown.
Reduce one demand
Move one task, ask for one support, simplify one expectation, or remove one unnecessary decision.
Close the day on purpose
Use a shutdown ritual: park open loops, pick tomorrow's return cue, and mark the workday as closed.
Make recovery visible
A recovery plan should include what restores capacity and what keeps spending it. Track rest, sensory load, social load, sleep debt, decision fatigue, and the commitments that keep reopening the same crash loop.
Where to start in the series
If energy, shutdown, recovery debt, or burnout warning signs are loudest today, start with Book 7: Burnout Without the Breakdown.