At the end of every year, I like to take the time to sit back and reflect.
Not just on the year I’ve had personally, but on what I’ve learned along the way.
This year, some very clear themes showed up again and again — particularly through my work with ADHD and AuDHD adults, leaders, and professionals.
Here are the main things I’ve learned this year. They’re not insights you’ll find in typical ADHD hacks or productivity tips.
1. people don’t need more hacks — they need less friction
People rarely struggle because they “don’t know what to do” or are unmotivated.
More often, people feel stuck because:
- their energy is treated as unlimited.
- their environment doesn’t match how their brain actually works
- recovery time is invisible (or not acknowledged at all)
- expectations are unclear, unspoken, confusing or constantly shifting.
This is usually a systems, process, and communication issue — not a motivation problem.
When friction is reduced, people don’t need to be pushed. They naturally move forward.
2. Capability is often mistaken for capacity
One of the biggest contributors to burnout I see is this mismatch.
People are capable, intelligent, experienced, and skilled — and they work bloody hard. Many are high performers, so more gets added to their plate.
More work.
Additional responsibility.
More emotional labour.
Unspoken expectations.
But capacity isn’t considered.
The friction shows up when:
- expectations don’t match nervous system capacity
- energy and focus are treated as infinite
- recovery time isn’t factored in
- transitions are underestimated
Capacity fluctuates based on stress, health, sensory load, hormones, life circumstances, energy patterns, time of day, and nervous system state.
Burnout happens when capacity is ignored simply because someone can.
3. The Hidden Cost of Communication Fatigue
People are drained, not by the work itself, but by the constant effort of translating their experience.
Explaining.
Re-explaining.
Choosing the right words.
Managing tone.
Masking reactions.
Anticipating misunderstandings.
Reading between the lines.
Interpreting intentions and unspoken rules.
Even well-intentioned workplaces can be cognitively expensive.
This relational load is one of the most underestimated contributors to ADHD and AuDHD burnout.
4. Transitions are real work
Another quiet but consistent theme is transitions.
Meeting to meeting.
Work to home.
Task to task.
Masking to unmasking.
One environment to another.
Transitions require processing time, emotional regulation, and nervous system adjustment. When rushed or ignored, stress accumulates — even if the workload itself looks reasonable on paper.
Designing for transitions is one of the most powerful (and overlooked) supports.
5. Burnout isn’t dramatic — it’s quiet
Burnout doesn’t always look like collapse.
More often, it looks like:
- withdrawal
- numbness
- over-functioning
- “I’m fine” with no joy underneath
- doing everything… without feeling connected to it
- pushing through.
This kind of burnout is easy to miss, especially in high-functioning, capable people.
ADHD and AuDHD Awareness Is About Fit, Not Fixing
What this year has reinforced for me is this:
ADHD and AuDHD awareness isn’t about productivity tips.
It’s about designing lives, workplaces, and expectations that fit the nervous system.
Less forcing.
More empathy — for yourself and others.
More permission to do things differently.
And time for rest, recovery and restoration.
As I close out the year, I’m holding these reminders for myself too.
Growth doesn’t have to hurt.
Support and reasonable adjustment shouldn’t have to be a fight.
And intentionally doing less can sometimes be the most simple and effective change of all.
— Janine
P.S.
In my coaching work with ADHD and AuDHD adults across Australia, these patterns show up regardless of role, industry, or level of success.
If these reflections resonate, it may be because you’re navigating similar patterns — burnout that doesn’t look dramatic, expectations that don’t quite fit, or a sense that “doing more” isn’t the answer.
Coaching isn’t about fixing you. It’s about understanding how you work — and building support, systems, and boundaries that honour that.
If you’re curious about working together, you can learn more or book a free discovery call with me here.
We start where you are.
