If you have Attention Deficit Hyperactivity Disorder (ADHD) or another type of neurodiversity, you may be familiar with the feeling of constant fatigue. Chronic stress can lead to emotional and physical exhaustion, particularly for individuals with ADHD, exacerbating symptoms and contributing to ongoing fatigue. It can be difficult to stay focused and productive when your energy levels are low, making it hard to get things done.
Fortunately, there are plenty of ways to combat fatigue and maximize productivity when living with ADHD.
Let’s take a closer look.
Introduction to ADHD Fatigue
ADHD fatigue combines mental and physical exhaustion caused by the continuous effort required to manage symptoms. Sleep problems, chronic stress, and the sheer work of staying focused all drain energy.
Key culprits include sleep disorders (sleep apnea, restless‑leg syndrome), anxiety, sensory overload, and even medication that’s dosed or timed poorly. Recognising these factors is the first step toward a personalised plan that protects energy and eases daily life.
By exploring the connection between ADHD and fatigue, individuals can develop strategies to combat this exhaustion, such as implementing good sleep hygiene, engaging in stress management techniques, and seeking professional guidance for therapeutic interventions. Ultimately, understanding and addressing ADHD fatigue can lead to improved energy levels and overall well-being for those affected.
Can ADHD Make You Feel Tired All the Time?
If you identify as neurodivergent, you may notice that you feel tired much of the time. This can be due to constant distractions, difficulty concentrating, and overall difficulty staying organized and on task.
ADHD affects how the brain regulates attention and motivation, which can leave you mentally and physically drained. Because self‑regulation is harder, energy often spikes and crashes instead of lasting all day.
There has yet to be an exact explanation for the connection.
It has been hypothesized that fatigue from ADHD can be attributed to its effect on dopamine levels in particular, famously known for its role in motivation, pleasure, reward and emotional regulation.
As such, investigating this correlation could help individuals better understand their condition and develop possible methods to tackle it.
Types of ADHD Fatigue
There are a few types of fatigue you might experience if you have ADHD. Let’s take a closer look at them all.
Chronic Fatigue
This type of fatigue is physical in nature and it can hit out of nowhere. People with this type of fatigue can feel exhausted even after getting a full night’s sleep or resting for long periods during the day.
Interestingly, the symptoms of ADHD can overlap with those of Chronic Fatigue Syndrome (CFS), such as persistent fatigue and concentration challenges, leading to potential confusion between the two conditions.
This type of exhaustion makes it difficult to concentrate and stay focused on tasks for extended periods of time. The good news is that this type of fatigue can sometimes be alleviated with lifestyle changes such as exercise and better sleep hygiene practices.
Burnout
If you have ADHD, chances are you are familiar with burning the candle at both ends. While it’s great to be ambitious and to want to get things done quickly, this type of “hyperfocus” can lead to burnout if not managed properly.
ADHD burnout is a significant issue impacting both children and adults, leading to emotional and physical exhaustion due to the constant struggle with ADHD symptoms.
Burnout-related fatigue is usually accompanied by feelings of being overwhelmed or lacking motivation due to too much stress or too many responsibilities at once. The best way to overcome this type of fatigue is through relaxation techniques like meditation or yoga as well as prioritizing tasks so you don’t become overburdened by your workloads.
Brain Fog
Brain fog is perhaps one of the most common symptoms experienced by those with ADHD – but it is still misunderstood by those who don’t have it! Brain fog feels like being in a mental haze; it makes it hard to concentrate on tasks and retain information easily due to lack of focus or clarity.
Individuals with inattentive ADHD often experience cognitive fatigue due to the significant mental effort required to maintain focus on tasks and manage daily responsibilities. This fatigue manifests as a sense of exhaustion that impairs their ability to think clearly and stay engaged, illustrating the continuous struggle to concentrate that further drains their mental resources.
Those who experience brain fog may also have difficulty forming coherent thoughts or expressing themselves verbally when speaking with others. To combat brain fog, try taking breaks throughout your day as well as engaging in activities that help stimulate your mind such as reading a book or playing an instrument.
Causes of ADHD Tiredness
There are a few causes that are believed to be at play when it comes to extreme fatigue and ADHD. Let’s take a closer look.
Hyperactivity and Hyperfocus
Hyperactivity isn’t just restless behaviour—it also tires the brain and body. The nonstop effort to manage extra movement and outgoing thoughts can sap energy in ways that feel different from, say, depression‑related fatigue.
The same goes for hyperfocus – when individuals become so wrapped up in one task that they forget to eat or sleep properly.
Trouble Sleeping
If you have difficulty sleeping, it could be another source of your fatigue. Various sleep problems, such as insomnia and restless leg syndrome, are common in those with ADHD and can significantly contribute to overall tiredness. Trouble sleeping is very common in those with ADHD due to their racing thoughts, which can make it hard to fall asleep or stay asleep throughout the night.
Anxiety
Anxiety is another symptom associated with ADHD that can lead to exhaustion. Anxiety can sap energy from individuals as they worry about things like their future or potential mistakes – leaving them feeling drained afterwards.
Anxiety disorders often coexist with ADHD, and this combination can exacerbate symptoms, leading to increased fatigue due to constant worry and racing thoughts. Additionally, depression often accompanies ADHD and is known for causing significant fatigue, further compounding the challenges faced by individuals managing these conditions.
Sensory Overload
Living with ADHD means that you’re constantly bombarded with sensory information 24/7, even when it’s not necessary or relevant. This constant stimulation can cause exhaustion because your brain is working overtime trying to process all the input it’s receiving.
This relentless sensory input can lead to emotional exhaustion, a debilitating state that arises from the continuous challenges of managing ADHD symptoms and the stress from daily life.
Dopamine Issues
ADHD is caused by an imbalance of dopamine in the brain, which can lead to fatigue and low energy levels. This is because dopamine helps regulate alertness and motivation, so an imbalance can make it difficult to stay awake and focused throughout the day.
Persistent fatigue is a significant and overwhelming exhaustion that persists despite adequate rest. The mental and physical toll of managing ADHD symptoms can lead to a deep, unrelenting tiredness that severely affects daily functioning and quality of life.
Improper Medication Dosages
Sometimes, ADHD medication can cause fatigue if taken in too high of a dose or at the wrong time of day. Stimulant medications, commonly used to manage ADHD symptoms such as inattention, hyperactivity, and impulsivity, can also have side effects like sleep disturbances, which may exacerbate tiredness. It’s important to speak with your doctor about any side effects you may be experiencing from taking medication for ADHD so they can adjust the dosage accordingly.
Stress
Stress is a major factor in why people feel tired all the time – especially those with ADHD! Excessive stress puts tremendous strain on both your physical and mental health, leaving you feeling drained and exhausted at the end of the day.
Chronic stress can lead to emotional and physical exhaustion, particularly for individuals with ADHD. This ongoing stress not only exacerbates ADHD symptoms but also contributes to feelings of fatigue and mental depletion, creating a cycle that can be difficult to break.
Cognitive Challenges
Cognitive challenges are a hallmark symptom of ADHD, and they can significantly contribute to mental fatigue. Individuals with ADHD often experience difficulty sustaining focus, following instructions, and completing tasks. This can lead to cognitive overload, which can cause mental exhaustion and decreased motivation. Additionally, ADHD can affect working memory, processing speed, and executive function, making it challenging to manage daily tasks and responsibilities. Cognitive Behavioral Therapy (CBT) and mindfulness meditation are effective treatments for ADHD, and they can help individuals develop coping strategies to manage cognitive challenges and reduce mental fatigue. By addressing cognitive challenges and developing effective coping mechanisms, individuals with ADHD can improve their overall cognitive function and reduce their risk of burnout.
Strategies to Address Fatigue With ADHD
Fear not—there are ways you can fight fatigue even when your ADHD symptoms are at their worst. Here are some strategies to help you win the battle against exhaustion.
Develop a Solid Sleep Routine
Establishing a consistent sleep routine is one of the best things you can do to combat fatigue. That means going to bed at the same time each night and waking up at the same time each morning. Good sleep hygiene, including maintaining a consistent sleep schedule, implementing relaxing pre-sleep activities, and avoiding stimulants and blue light exposure before bedtime, is crucial for enhancing sleep quality.
You should also aim to get 7-9 hours of quality sleep per night—though this may vary depending on your individual body clock. Avoiding caffeine and other stimulants in the late afternoon or evening can help to ensure your body is ready for restful sleep when it’s time for bed.
Try Adding Relaxing Activities to Your Morning or Evening Routine
Starting off your day with an easy and calming activity like yoga or meditation can be hugely beneficial for those with ADHD who are trying to manage their fatigue levels. Similarly, winding down before bedtime with something like coloring or reading can help prime your brain for restful slumber.
Establishing a relaxing bedtime routine, which includes calming activities such as reading, warm baths, and relaxation techniques, is crucial for improving sleep quality and should be part of good sleep hygiene.
Find a Hobby
Keeping yourself actively engaged in something you enjoy can be an effective way to both reduce stress and keep fatigue at bay during periods of high activity.
Whether it’s taking up painting classes, joining a soccer team, or picking up an instrument, having an outlet where you feel comfortable expressing yourself will make it easier for you to remain energized throughout the day instead of feeling drained by mid-afternoon.
Find Your Focus
When dealing with fatigue, it is important to find a task that you can focus on for an extended period of time. This might mean setting aside some time each day for a specific project or activity that requires your full attention. This will help keep your motivation levels up, ensuring that you are able to finish tasks in a timely manner while keeping fatigue at bay.
Take Regular Breaks
When feeling fatigued, it can be tempting to power through tasks without taking any breaks. However, this often leads to burnout, which can cause further fatigue and make it even harder to get things done.
To avoid this problem, try sticking to regular breaks throughout the day so that you do not become overwhelmed by exhaustion. Taking short walks or engaging in some light stretching exercises between tasks can help restore energy levels and keep productivity high.
Incorporate Stress Management Techniques
Stress is one of the biggest contributing factors to fatigue. Taking time for yourself each day can be a great way to reduce stress. Whether it’s taking a bubble bath, engaging in an activity that reduces anxiety, or doing some yoga or meditation, finding something that works for you and committing to it on a regular basis will help manage your stress levels.
Incorporating deep breathing exercises can also be an effective stress management technique, improving overall quality of life and addressing symptoms associated with ADHD.
Cut Back on Caffeine
Caffeine might seem like an easy solution for tiredness but too much caffeine can actually add to your feelings of fatigue. Moderating caffeine intake may be beneficial for individuals with ADHD to help manage anxiety and reduce fatigue. Try reducing your intake and replacing caffeinated drinks with herbal teas or water instead. You may be surprised at how much more energized and alert you feel!
Exercise
Regular exercise increases energy levels and helps fight fatigue. Exercise has been proven to improve the symptoms associated with ADHD such as difficulty concentrating and hyperactivity. Additionally, exercise can combat physical fatigue by reducing the mental and physical exhaustion that often accompanies ADHD. So hit the gym (or just go for a walk) when you start feeling tired – it will do wonders for your body and mind!
Adjust Your Diet and Supplements
Eating healthy foods can help boost energy levels while also providing essential nutrients necessary for proper brain function.
Managing fatigue is crucial for individuals with ADHD, and diet and supplements play a significant role in this. Additionally, certain supplements such as omega-3 fatty acids have been shown to improve concentration and focus in people with ADHD which can also help reduce fatigue. Talk to your healthcare provider about what diet changes or supplements could be beneficial for you.
Ask for and Implement Accommodations at School and Work
Many people with ADHD struggle with completing tasks due to their inability to focus or stay organized.
If this is the case for you, asking for accommodations at work or school is important so that tasks are broken down into smaller steps which makes them easier to complete without feeling overwhelmed by the task at hand. This will reduce stress levels which can lead to increased energy levels overall throughout the day!
Seek Professional Help
Fatigue is a common symptom of ADHD, but if it becomes severe enough it may warrant professional help from a doctor or therapist.
It is important to consult a healthcare professional for managing ADHD fatigue, as they can provide guidance and support for effective treatment strategies.
They can assess your condition and provide advice on how best to manage your condition so that you can deal with fatigue more effectively and continue functioning as normal. In some cases, medication may be recommended to help balance out moods and energy levels over the long-term.
But in many instances, a bit of coaching is what you need to get back on track (and regain some energy). Consider executive function coaching to help with this and other skills you may want to work on.
Final Thoughts
Living as a neurodiverse person does not have to mean dealing with constant fatigue all the time; there are plenty of strategies available for managing symptoms such as this one successfully so that you can continue leading an active lifestyle without being bogged down by exhaustion every single day.
Give some of these strategies a try today!
Further Reading
- Zachary M Sheffler: Physiology, Neurotransmitters
- Rebekah Pierce: 12 Tips to Take Control of Overwhelm When You Have ADHD
- Rebekah Pierce: Hyperfixations & ADHD: What You Need to Know
- Russell Ramsay, Ph.D.: The Link Between Adult ADHD and Fatigue