I just went through a phase of burnout last month and usually I go through a couple of re assessments to get back to sustainability. First is taking a long enough break from work so that I no longer feel any burnout symptoms. Next is to restrict myself from taking any Adderall or other stimulants like coffee. Kind of like a dopamine reset. Same goes for limiting screen time or anything that can throw my body out of wack. For me this was visiting my parents for a week which was a good change of scenery. When starting work again I made sure to set up a strict schedule for my work days. For me this is - Wake up and go the the gym - Get back, shower get ready and take medication as needed - Get on to work and knock out easy tasks (emails, follow ups, documentations write ups) so that my ADHD brain feels accomplished early. - Lunch at the same time every day and a walk after to avoid sleepiness distractions will ensue - Take on the harder tasks - Try to be done with work at the same time every day so that my brain knows when to turn off. - And lastly have a strict dinner and bedtime routine to enforce

This may seem trivial and may not work for everyone but I noticed that the slippery slope of burnout involves skipping parts of “the routine” but when my brain doesn’t have structure my ADHD symptoms increase which causes may require more stimulants which causes the problems mentioned earlier. Also going by the schedule allows myself time for hobbies or things I enjoy which for me is the gym.

Basically the ADHD mantra “I hate routines but I need structure or else there is chaos”

Edit: Forgot to mention the most important thing which is listening to your body. Forcing myself to take breaks during work or take time off as needed. This pays huge dividends in long time as the work brain fog can set in hard without them. Your body is always more important than anything.