Podcast Summary: Hacking Your ADHD

Episode: "Nervous System Regulation and the Stages of Burnout with Garrett Wood"

Host: William Curb
Guest: Garrett Wood (Certified Clinical Hypnotherapist, Founder of Gnosis Therapy)
Date: January 26, 2026

Overview

This episode explores the nuanced and often misunderstood topic of burnout, particularly as it affects neurodivergent people, such as those with ADHD. William Curb sits down with Garrett Wood, who specializes in helping high-achieving, high-masking professionals regulate their nervous systems and prevent burnout. Together, they demystify the stages of burnout, discuss the role of sensory needs, unpack the deep-seated questions of self-worth, and provide practical, compassionate strategies for healing and prevention.

Key Discussion Points & Insights

Defining Burnout in the Neurodivergent Experience

• Burnout vs. Tiredness
  • Garrett Wood: If you’re getting a full 8 hours of sleep but still wake up exhausted, you’re likely beyond normal tiredness and into the early stages of burnout.
    (04:00) “If you're even getting full eight hours of sleep and you're still waking up exhausted, that is a sign that you're probably out of the one through five stages. You're probably closer to that two or three...” — Garrett Wood
  • Increased irritability and an inability to calm down after mild frustrations are key signs of early burnout.

The Five Stages of Burnout

• Breakdown of Stages (04:45–05:30)
  1. Stage 1: Heightened intolerance for frustration; more reactive than usual.
  2. Stage 2: Cynicism and emotional detachment.
  3. Stage 3: Continually doing all the things, but it feels terrible; disconnection from joy or fulfillment in activities.
  4. Stage 4: Classic burnout — a sense that nothing makes a difference, and a pervasive lack of energy and hope.
  5. Stage 5: Learned helplessness; difficulty recalling a time as an adult without these feelings, mimicking depression. (04:45) “The fifth stage is you’ve been hanging out there for so long…it has more in common with depression at that point.” — Garrett Wood

The Role of Self-Worth, Shame, and Societal Pressure

• Internalization and Avoidance Patterns

  • Many high-achievers and neurodivergent people push harder to compensate for perceived inadequacies, which deepens the burnout cycle. (06:11) “That piece right there, the blame, shame, guilt of stepping down to care for what your unique needs are and not feeling like you have permission...is exactly where that fantasy [of escape] comes from.” — Garrett Wood
  • The myth that “success requires sacrifice” leads to unsustainable expectations.

• Societal Standards & the Bell Curve

  • Mainstream definitions of effectiveness and productivity exclude many people, pushing them further from feeling “enough.” (08:16) “If you're…designing for that middle of the bell curve, you are literally intentionally ostracizing every single person, which ends up being a majority…” — Garrett Wood

Practical Steps for Healing and Regulation

• Immediate Strategies

  • Start with small, familiar comforts: “What was the thing that made yesterday easier for me? Can I do more of that safely?” (08:41)
  • Expand on what already works before trying to implement major changes.

• Assess–Accommodate–Align Framework (09:15)

  • Assess: Identify unique nervous system and sensory needs.
  • Accommodate: Make practical environmental or behavioral adjustments.
  • Align: Structure routines and work around these needs for optimal functioning.

• Sensory Needs are Foundational

  • The mismatch between sensory environment and personal thresholds tanks executive functioning. (09:50) “A lot of people think that executive function and grit…is innate…but if our sensory needs aren’t met…[that] tunes that way the heck down.” — Garrett Wood

• Resource Recommendation

  • Book: Sensory Intelligence by Annemarie Lombard — helps individuals discern their own sensory profiles. (11:09) “If anybody's listening…there's a book called Sensory Intelligence...there's a quick little like, quick and dirty assessment you can do…” — Garrett Wood

Understanding the Mind-Body Connection

• Self-regulation is often about recognizing body cues—hunger, fatigue, frustration—instead of strictly “mental” solutions. (15:05) “If we aren’t paying attention to that stuff, it shows up in our inability to handle frustration and distress...” — Garrett Wood
• Self-compassion and curiosity are critical for working with deep-seated beliefs about self-worth. (28:43) “To your point, it has to start with compassion...” — Garrett Wood

Practical Tips for Avoiding “Doing Nothing” Anxiety

• If resting or empty time feels unsafe, find low-stakes, soothing activities (e.g., puzzles, organizing books). (32:53) “Every time I want to do something that I know is going to feel good…I will…organize my books…it's not like taxing. But also, if I was just sitting there, I have nothing I need to do. That would feel distressing too.” — Garrett Wood

The Consequences of Hyperfocus and Passion

• Enjoyment in work doesn’t protect against burnout; in fact, it often leads to overextension. (35:17) “If they're passionate about [work], they're going to always be at work…that's actually dangerous…” — Garrett Wood

Notable Quotes & Memorable Moments

• On the “Car Accident Fantasy” (Self-Imposed Permission to Rest): (06:11) “That piece right there, the blame, shame, guilt of stepping down to care for what your unique needs are...where it's like, oh, I could get what I need…and I wouldn’t have to think about anybody.” — Garrett Wood

• On the Mind-Body Connection: (17:48) “There is no connection. It is the mind body, right?” — Garrett Wood

• On Why Compassion Must Come First: (28:43) “It has to start with compassion. Like, we have to be understanding and caring, otherwise we end up blaming and shaming ourselves and ramping those beliefs up even more.” — Garrett Wood

• On Sustainable Success: (35:56) “Success requires sacrifice. And if we choose to continue to believe that…or if we imagine no sustainable success is actually built through your well-being, not at its expense, what does next week, next month, next year, 10 years, 20 years feel like to you to be you working through those things?” — Garrett Wood

Timestamps for Key Segments

• 03:52 — How to identify if you’re in burnout, not just tired
• 04:45–05:30 — Walkthrough of the five stages of burnout
• 06:07–07:08 — “Car accident fantasy” and the shame/guilt cycle of self-care
• 08:16 — Societal standards marginalizing those outside the bell curve
• 09:15–10:19 — Strategies for beginning healing; Assess–Accommodate–Align
• 11:09–12:57 — Sensory Intelligence resource and sensory profiles
• 15:05–16:27 — Importance of attending to bio-budgets and self-care signals
• 28:43 — The necessity of self-compassion for real change
• 32:53–34:38 — Adaptive, non-pressured activities for managing anxiety and self-regulation
• 35:56 — Rethinking the “success requires sacrifice” myth

Actionable Takeaways

• Recognize Burnout Early: Pay attention to chronic exhaustion and changes in frustration tolerance.
• Honor Unique Sensory and Psychological Needs: There’s no one-size-fits-all; what works for one person might not work for another.
• Check In With Your Body: Use biofeedback (sleep, hunger, comfort) as a gauge to intervene before burnout worsens.
• Start Small: Build in more of what reliably helps, then reassess and scale up.
• Create Low-Stakes Successes: Soothe your system with activities that feel good, even if they seem trivial.
• Cultivate Compassion: Both for your past and present self—change begins with kindness, not criticism.
• Challenge Sacrifice Myths: Sustainable success is built on well-being, not on running yourself into the ground.

Guest Info

• Garrett Wood: Find him via LinkedIn, Instagram, or at Gnosis Therapy.

This episode is an essential listen for neurodivergent individuals, professionals at risk of burnout, or anyone interested in deepening their understanding of self-care, resilience, and the intersection of nervous system regulation and mental health. The conversation is candid, evidence-based, and infused with compassionate realism.