Overcoming Distractions – Thriving with ADHD, ADD

Episode: Adult ADHD and Burnout – When We Can’t Just Walk Away
Host: Dave Greenwood
Date: October 23, 2025

Episode Overview

In this insightful solo episode, Dave Greenwood discusses the complex and multifaceted experience of burnout for adults with ADHD—particularly those who can’t simply “walk away” from draining situations, whether due to family, financial, or caregiving obligations. Dave focuses on actionable strategies and tactical shifts needed when you must keep going, and emphasizes the importance of problem-solving, self-care, and energy management rather than seeking a simple escape.

Key Discussion Points & Insights

The Complexity of Burnout for Adults with ADHD

• Dave opens with the acknowledgment that burnout isn't as simplistic as “just leave your job.” Many adults face burnout in situations they cannot easily escape—such as running a business or caregiving for family.

  • Quote: “Burnout is complex. It’s not as cut and dry as these social media gurus … would make you believe.” (04:12)

• He challenges the common trope:

  • Quote: “Some of these gurus, they have this phrase: ‘people don’t leave jobs, they leave people.’ No, that’s wrong. People do leave jobs!” (05:12)

The Inescapable Situations

• Many listeners are in positions—business ownership, sole breadwinner status, or caring for aging relatives—where exiting simply isn’t possible.
• Burnout is often more intense when there's no prospect of change, leading to feelings of being “stuck.”
  • Quote: “Now one massive factor in feeling burned out is feeling that you are in a situation that is not going to change …” (07:24)

Core Strategies for Navigating Burnout When You Can't Walk Away

1. Acknowledge What You Can and Cannot Control (09:35)

• Clearly delineate aspects of your environment, workload, and schedule you have the power to change or influence versus what's truly outside your reach.
• Dave suggests literally sitting in a quiet room to reflect:
  • Quote: “What can I control? What can I not control? … this type of clarity … is going to help you maybe conserve or preserve a little bit of energy …” (10:04)

2. Shift from “Escape” Thinking to Energy Management (11:20)

• When real change is not immediately possible, focus on recovering and managing your energy in small increments.
• Small routines (car rides with music, micro-breaks, brief walks) can provide consistent resets.
  • Quote: “Maybe just find those micro breaks … use those small, consistent resets rather than waiting for a major break.” (12:21)
• Dave describes his own routine:
  • Quote: “I would go to meetings and sit in the parking garage down at the lower level … It was dead silent. That’s me. I know, I’m strange.” (13:50)

3. Schedule Protected Time / Create Breathing Space (14:15)

• Adopting “protected time” tactics not only for work blocks but for rest, even if just five minutes of quiet before a meeting.
• Emphasis on the restorative power of even very short breaks.

4. Build a (Small) Support Network (15:50)

• Quality trumps quantity: One or two reliable, nonjudgmental people can make a difference.
• Dave highlights choosing confidants who allow venting and problem-solving without judgment.
  • Quote: “Sometimes you just need to vent, right? Just let me vent, all right?” (16:22)
• Mentorship/coaching is also recommended for those reluctant to disclose ADHD at work.
  • Quote: “There are a lot of people that don’t get us … When you are that busy professional … it’s the age-old myth of like, ‘Oh, you can’t have ADHD, right?’ … We have ADHD and we struggle like others.” (17:52)

5. Redefine Productivity and “Success” (18:32)

• Temporary shifts in baseline are okay; sometimes “good enough” is genuinely good enough.
• Recognize survival mode is not failure—it's sometimes necessary.
• • Quote: “Our goal is to thrive … But in some seasons of our life, we need to survive, and that’s just a reality check.” (19:45)

6. Small Adjustments Empower Change (20:15)

• Minor modifications to routines, asking for workplace accommodations (without disclosing diagnosis), or tweaking personal boundaries can boost a sense of agency.

7. Learn to Say No & Address Your Nervous System (21:11)

• The value of saying no is emphasized—while difficult, it’s often freeing.
• Bodily stress needs physical interventions as well (deep breathing, stretching, exercise, cold water, nature).
  • Quote: “There’s more than enough research to indicate that when you’re burned out, when you’re chronically stressed, a lot of that is actually stored in the body. It’s not just in your head.” (22:21)
• • Quote: “I’ve talked about throwing cold water in my face sometimes just to get me through a couple of meetings, right?” (22:58)

8. Seek Additional and Structural Support (24:00)

• Look for external resources such as respite care and local organizational support.
• Sometimes workplace conversations with HR or supervisors are needed, or tapping into outside mentors.

9. Reconnect with Purpose and Motivation (25:40)

• Burnout can distance you from your reasons for doing meaningful work or caring for loved ones.
• Dave advocates reminding yourself “who or what benefits from your effort and skills today.”

10. Don’t Neglect Sleep, Even if It’s Not a Magic Bullet (27:04)

• Sleep remains non-negotiable, but recognize it alone isn’t enough to cure burnout.

11. Make a Plan for (Eventual) Change (27:55)

• Having a plan—even years away—provides direction and hope, and can break “permanent stuckness.”

  • Quote: “That can be a plan on how you operate your business … an exit strategy … could be years down the road … but at least have a plan.” (28:10)

Memorable Quotes & Moments

• On Energy Management:
  “Where can I get 10 or 20% of my energy back? How can I do that? Is that quiet time … in an office … a short walk at lunchtime or after dinner … blaring rock music?” (12:13)

• On Coaching and Confidentiality:
  “That is a great case for a coach or a mentor where you can actually be open and honest and problem solve with that person … a lot of people don’t get us.” (17:59)

• On the Value of Small Wins:
  “These little changes … can just kind of help you rebuild a little bit of energy and maybe just give you a little bit of not feeling so stuck.” (20:44)

Key Timestamps

• 00:07 — Dave’s introduction and focus of the podcast
• 04:12 — The complexity of burnout & challenging common clichés
• 07:24 — Feeling stuck in non-changeable situations (e.g., caregiving, financial duty)
• 09:35 — Step 1: Assess control—what can and can’t be changed
• 11:20 — Step 2: Energy management and small resets
• 13:50 — Step 3: Protected time and the restorative value of breaks
• 15:50 — Step 4: Building a (small) support network; coaching & confidentiality
• 18:32 — Step 5: Redefining productivity and success
• 20:15 — Step 6: Tiny adjustments and micro-boundaries
• 21:11 — Step 7: The importance of “no” and nervous system management
• 24:00 — Step 8: Additional/structural support—resources and HR discussions
• 25:40 — Step 9: Reconnecting with purpose and motivation
• 27:04 — Step 10: Sleep isn’t an easy fix, but it's essential
• 27:55 — Step 11: Make a plan for future change; hope and forward motion

Episode in a Nutshell

Dave delivers a nuanced, street-smart discussion about the realities of burnout for professionals with ADHD who cannot simply opt out or make radical life changes. He advocates small, consistent, and realistic tactics to conserve energy, protect mental health, and stay afloat until change is possible—and emphasizes that resourcefulness, problem-solving, and self-compassion are paramount.

If you’re feeling burned out and trapped by your circumstances, Dave’s message is clear: you’re not alone, and you have more agency—and more options for small wins—than you may realize.

For more resources and coaching, visit overcomingdistractions.com