What To do About High Achiever Burnout

This is something that hits close to home for HIGH ACHIEVING ADHD Entrepreneurs: managing our attention, energy, self-talk, and avoiding burnout. Dr. Mary Anderson, a clinical psychologist and author of The Happy High Achiever: 8 Essentials to Overcome Anxiety, Reduce Stress, and Energize Yourself for Success shared her practical advice for keeping our heads in the game without losing our minds.

Don’t feel like reading? Listen to the episode.

Focus: The Flashlight of Your Mind

Dr. Mary Anderson introduced a metaphor that might change the way you think about your thoughts. She likens attention to shining a flashlight. Every time you focus on something, it's like shining that beam of light on it, affecting your feelings and behaviors. This is the core of Cognitive Behavioural Therapy (CBT), and hyperfocus for us ADHD Entrepreneurs.

When you catch yourself spiraling into negative self-talk or feeling overwhelmed, take a step back and ask, “Where am I shining my flashlight?” Shifting your focus can shift your feelings and behaviors. Yeah, it sounds simple but give it a try. You’ll be surprised by how efficient it is.

The Thought-Feeling-Behavior Loop

Dr. Mary dove into the connection between thoughts, feelings, and behaviours. Your thoughts create a feeling which in turn determines your behaviour. Negative self-talk or cognitive distortions can leave you feeling like you’re drowning. But once you become aware of this loop, you can start to challenge those unhelpful thoughts. Catch them before they become feelings!

Let’s say you catch yourself in the “I’m not good enough” cycle. Pause and reframe that thought. Instead of “I should be further ahead,” try “I’m making progress at my own pace.” This small shift can help break the loop and set you on a more productive path.

Social Comparison and Perfectionism

Social media—it’s a double-edged sword, right? Dr. Mary pointed out that it can fuel perfectionism and social comparison, making us feel like we’re never enough. High achievers often fall into the trap of “should” statements, like “I should have more clients by now” or “I should be able to handle this without stress.”

News flash: These "should" statements (thoughts) are eroding your self-confidence. Break the cycle by recognizing these thoughts and replacing them with more supportive ones. Spare yourself the misery of comparisons. Your journey is unique, and that’s what makes you, you. Remember, nothing compares to you, so you stop comparing yourself to others!

Burnout and Self-Induced Anxiety

If you are anything like me, you’ve probably dealt with burnout and anxiety. Our drive is a wonderful thing, but chronic stress and unhelpful self-talk can lead to burnout. Dr. Mary explained that self-care is non-negotiable. It’s about integrating small, regular practices that support your well-being. YOU FIRST.

She shared the acronym SELF which stands for Sleep, Exercise, Look Forward to Pleasant Activities, and Fuel. This framework can help us keep our stress levels in check and our energy high.

SELF: A Framework for Self-Care

Sleep

Dr. Mary can’t stress enough the importance of sleep. Aim for seven hours a night. It sounds like a lot, but trust her, your productivity, problem-solving skills, and decision-making will improve.

Exercise

Physical activity is magic for reducing stress and managing emotions. Even a 30-minute walk can make a world of difference. Pick something you enjoy—whether it’s a quick jog, yoga, or even dancing around your living room. The key is consistency. Remember exercise also improves ADHD focus!

Look Forward to Pleasant Activities

Plan one enjoyable activity each week. It could be meeting a friend, having a quiet night in, or treating yourself to something special. Anticipating these activities boosts your mood and helps you see your worth beyond just your work.

Fuel

Your diet matters more than you think. Lean proteins, green veggies, and staying hydrated can keep your brain firing on all cylinders. Don’t forget mental wellness habits like deep breathing or gratitude journaling.

Redefining Productivity

It’s time to rethink what productivity means. Dr. Mary suggests setting small, manageable goals and integrating self-care as part of your productivity strategy. Working long hours isn’t the only way to achieve success and trust me   it is NOT sustainable.

Perfectionism vs. Excellence

Time to pay attention and read this carefully!

Perfectionism is all about external outcomes, but excellence is internally driven. Perfectionism is you measuring against external outcomes! Are they your outcomes?  Excellence is your personal drive, and they are measured differently.  This was huge for me.

Aim for 80%, not 100%, and you’ll find that what you achieve feels more satisfying and sustainable. Guess, what your 80% is most likely 200% of your clients’ expectations. Allow yourself to make mistakes and learn from them. Trust me, learning from mistakes is a first step to continual authentic growth.

Emotional and Mental Health

High achievers often need to redefine success to avoid burnout and maintain health. Practices like gratitude journaling can help keep a positive focus, even when times get tough. Celebrate your wins, no matter how small. Take a moment to pause and appreciate what you’ve achieved before rushing to the next goal. Trap all your wins in one place and review them regularly.  As Dr. Mary said, high-achievers only measure success by what has not been achieved yet.  We need these reminders we are achieving.

Final Thoughts

High achievers, particularly those of us with ADHD, often become our worst enemies when our strengths are unmanaged. Recognizing where our attention is focused, challenging negative self-talk, practicing S.E.L.F.-care, and redefining productivity are all part of maintaining sustainable high achievement. As Dr. Mary Anderson says, self-care doesn't have to be lengthy, but it needs to be consistent.

So, how are you taking care of yourself? Where are you shining your flashlight?  Are you ready to shine your flashlight on the positive parts of your journey? Let’s continue this conversation. Reach out to me at andre@theimpulsivethinker.com with your thoughts and experiences.

Further Exploration 

The ADHD Simplified™ course has launched. Clients have shared how it’s changing their lives. Curious to learn more? Visit our website for more details. Remember, ADHD is only a part of you, not all of you. 

Overcome time blindness by downloading The Sh!t List™, my free weekly planning tool to help focus your time.

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