The AUDHD Crash & Burn Cycle: How to Stop Screwing Up and Start Going
Tired of the 'prepared but failed' paradox? This guide tackles the crash & burn cycle with 'object permanence' systems that connect your intentions to your physical world.
This guide provides tools to break the AUDHD Crash & Burn Cycle. Use object permanence systems to bridge the intention-action gap, combat demand avoidance with the 'Experiment Method', and use communication frameworks to prevent burnout.
Understanding the Crash & Burn Cycle
The Pattern
A loop of high intention, stalled execution, self-criticism, and exhaustion.
The Root Cause
A neurological mismatch between your brain and a neurotypical world, not a moral failing.
The Paradox
Knowing exactly what to do but being physically or mentally unable to start the action.
Key Strategies to Break the Cycle
Use Object Permanence Systems
Create unavoidable triggers with external tools like contextual alarms and visual cues. Link your intentions to your immediate environment.
Try the 'Experiment Method'
Reframe dreaded chores as low-stakes, optional 'experiments' to reduce pressure and bypass resistance. Focus on tiny, non-threatening first steps.
Use Communication Frameworks
Use scripts like 'I Feel, I Need, I Suggest' to explain internal states (like sensory overload or PDA) and set clear boundaries.
Important to Remember
You are not broken; you are wired differently. Regularly check-in and adjust your systems. Self-compassion is key—every small step is a victory. Prioritize rest, and celebrate small wins to reinforce progress.