I have ADHD, and I drop stuff. A lot. So here’s my personal burnout barometer:

If I drop an entire tin of Milo on the floor and I laugh? I’m doing okay.

If I cry? We’ve entered burnout territory.

The thing is, burnout doesn’t always arrive like a dramatic breakdown. Sometimes it creeps in slowly — through little overreactions, brain fog, or feeling inexplicably teary over life’s smallest inconveniences (see: Milo spill). And when you’re neurodivergent or managing chronic stress, your window for tolerating life can shrink pretty fast. Mine shrinks faster than than my bank account when I ‘just pop into Kmart.’

Step One: Notice the Signs

One of the best things I ever learnt in therapy?

Notice and name.

The faster you can say, “Hey, I’m more reactive than usual” or “Wow, I’m really overwhelmed,” the sooner you can stop the spiral. Trust me, we want to avoid the spiral.

Start paying attention to your early warning signs:

• Snapping over tiny things?

• More mistakes or forgetfulness than usual?

• Feeling wired and exhausted?

• A small task suddenly feels like climbing Everest?

  
  

You don’t need to wait until you’re sobbing on the floor of your kitchen eating milo off the floor because that’s how much you wanted the Milo… Just me? Anyway, that’s late-stage burnout.

Step Two: Daily Check-Ins (Tiny but Mighty)

You don’t need a bullet journal or a 30-minute meditation (although I am a HUGE fan of journaling and breathing exercises). Just take 30 seconds to ask:

• How am I feeling really?

• Do I need a break, a nap, a snack, or a cry?

• Am I getting irritable or weirdly emotional?

  
  

Write it in your phone notes. Voice memo it. Text your group chat with a “Just a check-in: I’m a 6/10 and climbing.” This simple habit builds awareness — and awareness lets you course-correct before you're curled in the fetal position because you were sad and ate too much Milo.

Step Three: Compassion, Not Criticism

If you’re already past the point of laughing at the Milo, that’s okay too. You're human. You're tired. And that’s valid. Try this: “What would I say to a friend if they were feeling like this?” Then say that to yourself. Out loud. (Yes, out loud. Brains are weird; they believe it more when you hear it.)

TLDR

Burnout doesn't start with the big breakdowns — it starts with the little overreactions. So:

• Notice what sets you off.

• Check in before you crash.

• Don’t wait for a meltdown to realise you’re running on empty.

  
  

Checking in with yourself regularly might just be the thing that stops your life from feeling like one big Milo explosion (Yes, I really love Milo).