8 ADHD Coaching Strategies to Break Free from Burnout, Anxiety, and Fatigue

Feeling burned out, overwhelmed, or constantly exhausted? If you’re navigating life with ADHD, you might feel as though nobody truly understands what you’re going through.
It’s easy to get stuck in a cycle of anxiety and fatigue that leaves you feeling isolated and powerless. But you don’t have to face this alone.

As an ADHD coach, I’ve worked with many individuals who’ve felt just like you. Together, we’ve broken that cycle of burnout and replaced it with strategies
tailored to their unique needs. Let me share seven practical strategies you can start using today—and if you need deeper support, I’m here to help.

1. Recognise and Understand Your Responses

The first step to managing anxiety and burnout is understanding how your body reacts to stress. When anxiety strikes, you might notice a racing heart, shallow breathing,
or muscle tension—what’s known as “amygdala hijack.” Recognising these responses is the key to taking back control before they spiral into something bigger.

This is something we can work on together in coaching sessions. I’ll help you identify your personal triggers and teach you strategies to manage them effectively.

2. Spot the Early Signs of Burnout

Have you ever ignored the warning signs of stress, only to feel completely drained later? By paying attention to cues like irritability, overwhelm, or physical fatigue,
you can intervene before burnout takes hold.

In my coaching practice, I’ll guide you through techniques to manage these early signs so you can protect your energy and focus on what matters most.

3. Try Grounding Techniques

When anxiety feels overwhelming, grounding techniques can bring you back to the present moment. One of my favourites is the 5-4-3-2-1 method:

• Notice five things you can see around you.
• Feel four things you can touch, like the fabric of your clothes.
• Listen for three sounds, whether it’s birds outside or the hum of your fridge.
• Smell two things nearby or take a deep breath.
• Focus on one thing you can taste, even if it’s just your morning coffee.

These are tools I’ll show you how to use regularly to calm your mind and take control of anxious moments.

4. Build a Routine That Supports You

Struggling to stay organised or prioritise self-care? That’s okay—it’s a challenge for many people with ADHD. Together, we can create routines that are realistic, sustainable, and designed for your life.

From night-time yoga to better sleep habits, we’ll figure out what works for you. Self-care isn’t just a luxury; it’s a necessity when managing ADHD and anxiety.

5. Incorporate Breathing Exercises

Breathing techniques like square breathing can help you regain control during anxious moments. Inhale deeply for four counts, hold for four, exhale for four, and pause for four. Repeat until you feel calmer.

As your coach, I’ll teach you how to integrate these exercises into your daily routine to build resilience against stress.

6. Try to identify what interactions, environments or tasks leave you regularly feeling drained

From personal experience, when exposed to these kinds of energy drains on a regular basis over time you can become so depleted that it feels like feeling trapped in a never-ending cycle.  Take some time to think through what areas of your life are draining you and what can be done to make them energising or at least more bearable.

7. Boundaries

Boundaries are often unseen lines that define our personal limits. These personal boundaries encompass our physical, emotional, mental, sexual, and spiritual limits, which we establish to protect ourselves from being manipulated, used, or violated. These invisible lines create a safe space around us, ensuring our safety, self-respect, and the management of others’ demands.

Setting boundaries is essential for self-care, as they serve as guidelines for identifying acceptable, safe, and permissible behaviours from others. They also help us determine how we will respond if someone encroaches upon or oversteps those limits, allowing us to protect and defend ourselves.

Personal boundaries are crucial for healthy relationships. By choosing who to allow into our physical, emotional, and spiritual space, we are actively establishing our boundaries. While setting boundaries can be challenging, particularly for those with ADHD, the rewards are significant.

It’s important to recognise that this is a complex area, and you may find it helpful to have someone to guide you through the process of setting and maintaining boundaries. No one has the right to make you feel uncomfortable, invade your personal space, or behave in ways that cause emotional or mental harm. It is everyone’s right and responsibility to protect and defend themselves.

A good way to start might be to ask yourself what boundaries you need to put in place to protect your energy.

8. Don’t Face This Alone—Consider ADHD Coaching

You don’t have to figure this out alone. If strategies like therapy or CBT haven’t been enough, coaching offers something different—tailored support that works for your unique brain.

As your ADHD coach, I’ll help you tackle overwhelm, rebuild your energy, and regain control. Whether you’re looking for help organising your life, improving focus, or overcoming burnout, I’m here to guide you every step of the way.