Preventing Burnout—Building Sustainable Habits
You remember Vizzini—the guy who was absolutely sure he had the upper hand, until he didn’t? The one who was so obsessed with outsmarting everyone that he forgot to slow down and double-check his assumptions? Yeah… that guy.
Vizzini is a cautionary tale for what happens when we try to think our way out of burnout without actually creating sustainable systems. When we rely on cleverness, grit, and caffeine instead of structure, rest, and boundaries.
I was Vizzini for SO LONG. On my worst days, I sometimes still am. Hey, we’re all human, right?
So, let’s talk about the things that do work—the boring, unsexy, surprisingly powerful habits that can stop burnout before it starts. Or, if you’re like me, at least help keep the worst of it at bay.
Most Burnout Isn’t a Surprise. It’s a Pattern.
If you're neurodivergent, burnout probably doesn’t sneak up on you. In fact, I know it doesn’t. It brews. It builds. It starts with ignoring small signs—fatigue, irritability, zoning out—and snowballs until EVERYTHING feels impossible.
The good news? Patterns can be interrupted. And prevention(ish) is possible. Please, don’t ever believe anyone who tells you that you won’t experience some level of burnout ever again if you follow their formula or that there’s a “cure”. Again, we’re human. And while yes, the world is changing and our voices are being heard more and more, the world is still the world, and we will always struggle in ways the NT community does not. At least in our lifetime, I believe.
Mini rant over, but: You have to build your life as if you’re already prone to burnout. Because you are. (Same. Same. Same. No shame. Just data.)
Step 1: Routines That Actually Work for Your Brain
Forget perfect morning routines with green juice and journaling at sunrise. Let’s talk real routines—ones that:
Reduce decision fatigue
Match your energy patterns
Include buffer time for transitions or meltdowns
Let you stim, move, pace, or fidget without judgment
Your routine should feel like a gentle rhythm, not a rigid checklist. We can save our rigid checklists for other important things!
Step 2: Track Your Energy (Not Your Time)
Time-blocking is great—until your brain revolts. Instead, try energy tracking for a week. Ask:
When do I naturally have the most energy? Read this for helpful tips to figure out your power hour(s).
What activities drain me faster than others?
What are my early warning signs of overload?
You’ll start to notice patterns. And when you do, you can design around them, not against them.
Step 3: Build in Recovery—Before You Think You Need It
If you only rest when you crash, that’s not recovery—it’s damage control.
Burnout prevention means:
Scheduling recovery activities like appointments (not optional)
Using sensory regulation tools daily (not just during shutdowns)
Having contingency plans for when the plan falls apart
These are the things I help my clients build in coaching. Not because they’re incapable, but because the world wasn’t built with us in mind. And we need tools that fit us, not everyone else.
Step 4: Know Your Thresholds
You don’t have to wait until you’re running on empty to make a change. Pay attention to:
Sleep disruption (I’m not talking about the perimenopause kind)
“I hate everyone and everything” mode (Bud and my kids know what this means!)
Brain fog or word retrieval issues
Avoiding things you usually enjoy
These are your body’s signals, not character flaws. Catch them early, and you can reset before the spiral.
Step 5: Don’t Do It Alone
I say this every week for a reason: prevention isn’t just a solo job. It helps to have someone, a therapist, a coach, a partner, a friend, who can:
Help you spot patterns
Hold space for your process
Call out the moments when you’re white-knuckling it again
You don’t have to wait until you’re “bad enough” to get support. In fact, that’s exactly what Vizzini would do. And look how he turned out.
Want Help Building a Burnout-Resistant Life?
I work with neurodivergent adults to build real, sustainable systems for a life that doesn’t constantly need to be recovered from. If you’re ready for support that actually gets it, book a free intro call.
Let’s design a life that fits you—before the goblet hits the table.
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About the Author
Gal is an autistic artist, late-diagnosed at 49, and the creator of AuRTistic Expressions—a space where neurodivergent truth meets creative survival. Through blog posts, printables, courses, and the “This Might Get Messy” podcast, Gal explores what it means to unmask safely, communicate authentically, and make art that doesn’t ask for permission. Stick around—there’s plenty more where this came from.
