Back From Burnout: The ADHD & AuDHD Recovery Programme

Still delivering. Quietly running on empty.

A self-paced recovery programme for adults with ADHD or AuDHD who look fine from the outside and cannot keep doing it like this. Created by an ADHD coach who has supported adults through these patterns since 2000.

Understand what is draining you, reduce the pressure now, and build a life that stops ending in collapse.

Start Back From Burnout – £97

There is also a coaching-supported version: the same programme plus three coaching sessions with me on Zoom. See both options further down the page.

Everything is written: short lessons you read, not videos to sit through. Nothing to remember from an hour of talking, and no pace to keep.

The lessons are delivered in-house, in my own online learning portal: one simple login, nothing to install, and everything works just as well on your phone.

Created by Linda Fox, ICF-ACC credentialled ADHD coach, working with adults with ADHD since 2000, with lived experience of her own.

 

Or read on, and I will show you exactly what is inside.

It is especially suited to professionals, business owners and people carrying a level of responsibility that others rarely see.

Do any of these sound familiar?

• You are still performing at work, and it costs more every month
• It is not just work: the family logistics, the health appointments and the life admin all land on you too
• Only deadline panic produces work now, and even that is getting unreliable
• The weekend stopped refilling you a long time ago
• You are avoiding messages, email or the post
• Starting anything takes several run-ups
• You keep being told to rest, and rest does not seem to work on you
• Underneath all of it, you are wondering if you are becoming lazy or incapable

You are not lazy, and you are not incapable. There is a much better explanation.

Not sure whether this is overwhelm or burnout? Overwhelm usually passes when the week calms down. Burnout stays. Here is how to tell the difference.

It is not a character problem

Burnout in ADHD and AuDHD adults is not a character problem. It is a capacity problem, and it has a shape: high expectations, overcommitment, private extra effort, urgency as fuel, no real recovery, falling behind, shame, an even bigger push, collapse. I call it the Overdrive Loop, and this programme maps yours, station by station, then walks you out of it.

Trying harder is not the answer, because trying harder is the engine of the problem. What works is seeing the whole load clearly, putting real pressure down, rebuilding capacity at a survivable pace, and changing the way work and life land on you. That is what this programme does, in that order.

Recognise your own loop? Start Back From Burnout – £97

What Back From Burnout is

Back From Burnout is a self-paced online programme: nine modules in four phases, delivered as short lessons you move through at your own speed. There are no day numbers, nothing is drip-fed, and nothing inside is locked to dates, because a recovery programme should never hand you a new deadline.

It opens with a rescue section, If Today Is Too Much, for the days when reading a programme is beyond you. The teaching waits until you have something in the tank.

And it is built to be used, not read. You finish with completed tools, not highlighted paragraphs: your own Burnout Load Audit with a decision against every heavy thing, your Minimum Viable Day for the bad days, your early warning signs on a card, and your personal Recovery Roadmap, which comes back to you as your own designed PDF, in your words, to keep and print. It is automatic and immediate: finish it, and the PDF arrives moments later, included in both versions.

And it is not only about work: the Load Audit weighs your whole life alongside the job, family and caring, home, social life, emotional load, financial pressure, health and sleep.

If you took my burnout check

If you arrived here from my free burnout self-test, the quiz showed you where the pressure is building. This programme helps you decide what to do next, and it speaks the same language your results did.

What becomes possible

Not a personality transplant. Something better: your actual life, costing less to run. It can look like:

• Knowing exactly what to do on a bad day, because the plan already exists
• A workload that has been audited, negotiated and resized, not just endured
• The exact words for your manager, your clients or your family, ready to adapt
• Rest that actually restores you, rebuilt as a skill rather than a hope
• Warning signs you catch a season early, instead of a collapse you explain afterwards

What is inside

• Phase 1, See It Clearly: recognising ADHD and AuDHD burnout, mapping your own Overdrive Loop, and the full twenty-area Burnout Load Audit
• Phase 2, Steady: real pressure off now, the 72-Hour Steady Plan, and your Minimum Viable Day
• Phase 3, Rebuild: capacity-based planning, honest rest (including what to do about scrolling), work and business changes, boundaries and masking, with ten ready-to-adapt scripts for the difficult conversations
• Phase 4, Redesign: ceilings, routines that survive bad weeks, your Warning-Sign Dashboard, and your complete Recovery Roadmap

Plus: three interactive tools that save your answers to your account, twenty-two printable sheets including the full Tools Pack, and the complete programme as a designed print edition to keep.

Take a look inside

Everything below is from the actual programme, not a mock-up. Click any picture to see it full size.

What it sounds like

From Module 1, so you can hear the tone before you buy:

“Read that list again, slowly, and notice what it means. None of this is your character. It is capacity. These are the ordinary mechanics of an expensive-to-run brain meeting a long-running overload, and every one of them eases as capacity returns.”

What clients say about the approach

This programme is my coaching approach in written form. These words are from one-to-one coaching clients, describing some of the same methods the Back From Burnout programme teaches.

The realisation that regulation comes first has been revelatory – I always put things like ‘go for a walk’ and ‘go to bed earlier’ in the ‘nice to do if I have time’ category, along with other self care needs. But they come first, everything else second. […] I’m much better at managing my energy, and doing things at a time that suits my energy, not necessarily the most ‘logical’ time.

Isobel, one-to-one coaching client

I have tools for managing overwhelm at work and in life. I’m now able to manage the multiple projects and streams of work I am balancing at work much more effectively and I am overall less overwhelmed.

“Jade”, one-to-one coaching client

I am a family man, athlete and a partner at a major law firm. […] It is entirely possible to be high performing with ADHD, but it is not easy. As life becomes busier and more complex, the ADHD brain can quickly become overwhelmed. […] Working with Linda is different. She understands how the ADHD brain operates. […] For me, that has meant clearer thinking, better boundaries, and far less reactivity.

“Mark”, one-to-one coaching client

Names in quotation marks have been changed at the client’s request. Full versions on my testimonials page.

Being honest with you

This is education and coaching in written form. It is not therapy or medical treatment, it cannot diagnose anything, and persistent exhaustion has other possible causes that deserve a GP’s attention, which the programme itself will tell you about in its first pages. It does not promise you will feel better by a date. If you are in crisis right now, a programme is not the right first step: Samaritans are on 116 123, free, any hour, and NHS 111 has a mental health option for urgent help.

You do not need a formal diagnosis to be here. Diagnosed, waiting for assessment, or self-identifying: if the pattern fits, you are welcome.

This is likely for you when: you are still functioning, but functioning costs more every month; rest brings relief that does not last; and you want a private, self-paced way through, with nobody watching over your shoulder.

It is not the right first step when: you are in crisis right now, the support lines above come first; your exhaustion might have an untreated medical cause, which belongs with your GP; or you would rather have someone personally guiding your recovery week by week, which is coaching rather than a programme.

And if you are AuDHD: the programme pays real attention to masking, sensory load, and the deeper recovery an AuDHD brain often needs, throughout, not as a footnote.

Choose your version

Frequently asked questions

Click on a question to reveal the answer.

How long do I have access?

A full year from the day you buy, and everything is downloadable to keep, so your tools, your roadmap and the print edition stay yours. There are no deadlines inside the programme, and nothing is drip-fed.

Do I need an ADHD diagnosis?

No. Diagnosed, waiting for an assessment, or self-identifying, you are equally welcome, and the programme is written for AuDHD readers as much as ADHD ones.

Is this therapy?

No. It is a coaching-style educational programme. It is private, it creates no clinical record, nobody is contacted about you, and what you do with it is entirely your own business. It is not a substitute for medical or mental-health care, and its first pages help you decide whether a GP visit belongs in your plan.

How much time does it take?

It is designed for short sittings over several weeks, and there is no correct completion time. It is deliberately built for a tired brain: short lessons, clear stopping points, and a rescue section for the days when everything is too much.

I have bought courses before and never finished them. Why would this be different?

Because it is built for exactly that history, and not finishing is not a character flaw. There is no schedule to fall behind and no progress bar nagging at you. The rescue section helps on day one, before you have finished anything. Every lesson has a clear stopping point, and each tool is useful on its own, so the value does not wait at the end. Work through it in order, dip in and out, or begin with the three tools you need most. All of those count as it working.

Do I need to print everything?

No. Print only the sheets that are useful to you. The lessons are online, and the interactive tools save your answers to your account automatically. Some people like paper for a few tools; others do the whole programme on their phone or laptop.

What is different in the with-coaching version?

Three private sessions with me, placed around the parts of the programme where an outside eye helps most. You book them at your own pace within six months. Places are released in limited numbers. If the coaching-supported version is unavailable, you can contact me to join the waiting list.

Can my employer or HR pay for this?

Yes, and it happens often. They can pay by card at checkout, entering your own name and email so the programme is yours from day one. Or, if your company needs an invoice and bank transfer, ask them to email me at linda@theadultadhdcoach.com and I will arrange it.

What if it’s not right for me?

If you’ve made a start and it’s genuinely not right for you, let me know within 7 days of buying and I will refund you in full. Just email me at linda@theadultadhdcoach.com.

What if I am really not coping?

Then please put the programme second. Samaritans are on 116 123, free, any hour, whatever you are going through. NHS 111 has a mental health option for urgent help, and your GP is the right person for exhaustion that will not lift. The programme will still be here when steadier days come.

From me to you

I have coached adults with ADHD since 2000, and I have been the person this programme is written for. You were never the problem. The load was, and it can change.

Start Back From Burnout – £97

Back From Burnout is an educational programme and is not medical advice, diagnosis or treatment.