1. What specific changes can I make in my life to better align my priorities and reduce feelings of burnout?



2. How can I effectively communicate my workload limitations to my employer without jeopardizing my job security?



3. In what ways can I cultivate interests and relationships outside of work to enhance my overall well-being and reduce my identity being tied to my job?

# **How to Deal With Burnout: ADHD-Friendly Cheatsheet**

Burnout can feel overwhelming, but you're not alone, and there are ways to cope! Here’s a breakdown of how to manage and recover from burnout in a clear and supportive way.

---

## **Understanding Burnout**

- **What is Burnout?**
- A state of emotional, physical, and mental exhaustion.
- Often caused by prolonged stress and overworking.

- **Signs of Burnout:**
- Feeling tired or drained most of the time.
- Lack of motivation and interest in activities.
- Increased irritability and frustration.
- Difficulty concentrating and making decisions.

---

## **Recognizing Your Limits**

- **Know Your Capacity:**
- Pay attention to how much you can handle.
- Set realistic goals and deadlines.

- **Listen to Your Body:**
- Notice when you’re feeling overwhelmed.
- Take breaks when needed.

---

## **Take Action to Recover**

### **1. Prioritize Self-Care**
- **Get Enough Rest:**
- Aim for 7-9 hours of sleep each night.

- **Eat Well:**
- Include fruits, vegetables, and proteins.

- **Stay Active:**
- Aim for 30 minutes of physical activity most days.

### **2. Set Boundaries**
- **Learn to Say No:**
- Protect your time and energy by declining extra tasks.

- **Limit Screen Time:**
- Reduce time on social media and emails.

### **3. Connect with Others**
- **Reach Out:**
- Talk to friends or family about how you’re feeling.

- **Seek Support:**
- Consider joining support groups or talking to a counselor.

### **4. Engage in Enjoyable Activities**
- **Make Time for Fun:**
- Schedule hobbies or activities that bring you joy.

- **Practice Mindfulness:**
- Try meditation, deep breathing, or yoga to reduce stress.

---

## **Checklist of Action Items**

- [ ] **Assess your current energy levels.**
- [ ] **Set realistic goals for the week.**
- [ ] **Plan at least one self-care activity each day.**
- [ ] **Schedule regular breaks throughout your day.**
- [ ] **Reach out to someone to talk about your feelings.**
- [ ] **Try a new hobby or activity this week.**

---

## **Motivational Tip:**

Remember, it’s

Sure! To create a comprehensive ADHD-friendly cheatsheet based on the content you have, please provide the article, document, or summary you want to use. Once I have that information, I can break it down into clear sections with actionable tips and motivational support as outlined in your request.

# 📦 - How to Deal With Burnout

[Link to Document](https://www.jw.org/en/library/magazines/g201805/how-to-deal-with-burnout/)


**📖 Introduction:**

- This document aims to provide guidance on recognizing and managing burnout effectively.

- Key topics covered include the signs of burnout, its causes, and practical strategies to cope with and prevent it.


**🔑 Key Points:**

- **Understanding Burnout**
- Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress.

- **Signs of Burnout**
- Common signs include fatigue, irritability, and a lack of motivation.

- **Causes of Burnout**
- Factors such as workload, lack of control, and insufficient support can contribute to burnout.

- **Coping Strategies**
- Engage in self-care activities, set boundaries, and seek support from others.

- **Preventive Measures**
- Prioritize tasks, take regular breaks, and maintain a healthy work-life balance.


**📝 Conclusion:**

- Burnout is a serious issue that requires attention and proactive management.

- Actionable insights include recognizing early signs, implementing coping strategies, and fostering a supportive environment to prevent burnout.