Ever crushed a big goal, felt like a superhero for five minutes, and then suddenly you’re faceplanted on the couch wondering why you can’t move? Yeah. That brutal cycle — sky-high productivity followed by a mind-melting crash — is a real ADHD thing. If you’ve ever asked, “why do I feel so tired after a big win?” or “how to stop crashing after I get stuff done?” — keep reading. This isn’t burnout. It’s the crash. It’s common. And it can absolutely be managed.
Why do I feel so tired after a big win?
You’d think finishing something awesome would energize us, right? But for ADHD brains, hitting that “done” moment can feel like slamming into a wall.
Here’s why: Our nervous systems run like rollercoasters. When we’re locked into hyperfocus, our brain is flooded with dopamine — the good-feels, get-stuff-done juice. But after the rush? Dopamine levels nosedive. That, plus the sheer exhaustion of sprinting through life at 120% battery, leads to a crash.
Emotionally, it’s heavy. Physically, it’s like your body powered everything down without warning. Mentally, it’s fog city.
This is also where the guilt sneaks in — that voice that says you SHOULD be fine, you SHOULD be celebrating. Not lying in the dark wondering if cereal counts as dinner. Spoiler: it totally does.
How to stop crashing after I get stuff done
First: accept that the crash isn’t about weakness. It’s about how your brain is wired. And you can work with that.
- Slow the descent: Build in low-energy buffer time after big pushes. Literally put it on your calendar: “Recovery Mode.” Doesn’t have to be fancy. Stretch. Take a walk. Pet the cat. Be horizontal intentionally instead of accidentally.
- Prep for the fall: Before you finish that big thing, have a plan for what comes after. Pre-make a snack. Queue up a comfort show. Leave yourself a sticky note reminder: “You’re okay. This is normal.”
- Name it, claim it: When you *know* the crash is coming, it’s less scary. You can tell your brain, “Oh hey, it’s Post-Project Slump O’Clock. I expected you.” That reduces the spiral.
- Bodies need fuel: I know, food is annoying when you’re tired. But a crash is ten times worse on an empty tank. Try a go-to snack box — something you don’t have to think about when your executive function is offline.
All of this helps you Maintain Focus without burning out every single time things go right.
Why do I get super energized then crash?
If your days feel like emotional whiplash — superhuman productivity followed by full-on glitch mode — welcome to the club.
It’s that ADHD launch-then-collapse rhythm. High motivation kicks in (usually late, usually with pressure), and you ride that fire right up the mountain. But it’s unsustainable. There’s no pacing. And when the adrenaline stops, you drop.
That shift can feel like you’ve failed — but you didn’t. You’re just biologically coming down from a neurochemical high. Recognizing that can take a lot of the shame out of it.
How to break the cycle of feeling overwhelmed and exhausted
Here’s the loop: Get overwhelmed → hyperfocus to survive it → get exhausted → avoid everything → repeat.
Breaking it doesn’t mean never getting tired. It means creating softer landings.
What actually helps?
- Chunk your energy: Not just your tasks — your energy. Instead of burning through two days of motivation in three hours, plan in breaks even when you don’t feel like you need them. Future You will thank you.
- Check your inputs: Sleep. Nutrition. Stress. Stimulation. If you’re running on fumes before you even start, the crash will hit harder — and faster.
- Track the patterns: When do you usually crash? What triggers it? What softens it? Doesn’t have to be fancy. Use the Notes app. Or lipstick on a mirror. Whatever sticks.
- Why You “Crash Out” is another good place to dig if your highs-and-lows come with mood swings too.
What helps with energy crashes after a busy day?
If you consistently ask “what helps with energy crashes after a busy day,” here’s the truth: it starts before the crash.
Instead of winding down reactively, try ending your day with a rhythm. Not a rigid routine. Just a soft, repeatable pattern.
Example: Shut your laptop. Change into cozy clothes. Silence notifications. Wrap yourself in a blanket burrito while watching a brainless half-hour of YouTube. Boom. That’s a routine. Your nervous system learns to exhale.
Frequently Asked Questions
Q: Is it normal to feel worse after completing something big?
A: Unfortunately, yes — especially with ADHD. That post-win slump is a mix of brain chemicals crashing and emotional depletion. It’s not weakness. It’s your nervous system asking for a break.
Q: Does everyone with ADHD crash after productivity bursts?
A: Not everyone, but it’s super common. If your workflow vacillates between hyperdrive and dead stop, it might be a sign your routine needs more balance — more built-in breaks, less all-or-nothing.
Q: How long does an ADHD crash last?
A: It varies. Some crashes are a couple of hours, others can stretch into days if you keep pushing through without recovery. How fast you bounce back depends on things like rest, nutrition, and self-compassion. Really.
Bottom line? You’re not broken for needing a breather after doing big things. Your brain just burns gas differently. And with a little strategy, you can still climb those mountains — without crashing headfirst down the other side. Next time you wrap a sprint, try this: block off 30 minutes for a wind-down ritual. No pressure, no “shoulds.” Just you, being kind to future-you. That’s a win worth celebrating.