7 weeks & 7 days: 4 things I learned about ADHD, BURNOUT and Happiness from the Rewire so far
I've officially logged seven full days of my "99-Day Rewire," though, truth be told, the real experiment quietly began seven weeks ago when I stepped away from the conventional hustle. Here are four surprisingly contentious and scientifically-backed insights uncovered so far:
#1: The Burnout Paradox – ‘Healthy’ Routines Don't Guarantee Recovery
I entered this experiment with meditation, daily exercise, and impeccable nutrition already dialed in, confident these would ensure smooth sailing into recovery. Yet initially, stepping away from structured work negatively impacted my sleep and overall sense of wellness. Surprisingly, unstructured rest wasn't restful—it was destabilising.
Sudden removal of routine activates the Default Mode Network (DMN), increasing self-referential thought loops and disrupting sleep (Andrews-Hanna et al., 2014).
What Worked:
Introducing magnesium bisglycinate supplementation.
Waking up at the same time.
Daily structured movement (intentional walks).
What Didn't:
Passive, unstructured rest leading to heightened restlessness.
#2: The DMN Trap – Why Free Time Isn’t Always Freeing (Especially for ADHD)
I assumed having unlimited free time would liberate my creativity. Ironically, it created conditions for my ADHD and DMN to wreak havoc—endless loops of past memories and hypothetical futures led to a sense of detachment and stagnation.
Individuals with ADHD exhibit difficulty suppressing DMN activity, causing challenges shifting between introspection and task-oriented attention (Castellanos & Tannock, 2002; Liu et al., 2024).
What Worked:
Scheduled "pattern interrupts" (altering walking routes, intentional social interactions).
Externalising daily priorities for clear focus.
What Didn't:
Open-ended, passive walks that allowed DMN-driven rumination.
#3: Controversial Productivity – Why I Abandoned Popular Short-Burst Methods
Popular productivity methods often tout short work intervals with frequent breaks as universally beneficial. However, my ADHD brain strongly disagreed, thriving instead in deeper, prolonged "productivity waves." Short cycles repeatedly disrupted my focus, intensifying procrastination rather than alleviating it.
ADHD brains require sustained dopamine release to achieve deep focus effectively, something short intervals interrupt frequently (Castellanos & Proal, 2012).
What Worked:
Immersive productivity blocks (90 minutes to 2 hours) followed by meaningful rest periods.
What Didn't:
Short, frequent breaks that undermined momentum.
# 4: Grief for the High Achiever – Why Letting Go Isn’t Simple
Stepping away from my burnout lifestyle meant confronting the uncomfortable truth that I missed parts of my high-achieving self—even the parts that hurt me. Letting go, wasn't merely relief—it was genuine grief, a mourning of identity intertwined with productivity and external validation.
Identity shifts trigger genuine cognitive dissonance and emotional grieving, even if the past identity was inherently stressful or damaging (Festinger, 1957; Diener et al., 2006).
What Worked:
Journaling & Meditating explicitly about grief and separating my intrinsic worth from external productivity.
What Didn't:
Attempting to bypass emotional grieving with intellectual strategies alone.
Reader's Action Plan – Your Practical Rewire Guide:
Here are immediate steps to integrate these insights into your personal rewire:
Redefine Your Rest:
Monitor how structured versus unstructured downtime impacts your sleep and mental clarity.
Implement intentional activities such as mindful walks, structured journaling, or supplementation (as advised by a medical professional)
Hack Your Default Mode Network:
Keep a brief daily log of recurring thought loops.
Experiment with deliberate "pattern interrupts" like new routes, external accountability, or scheduled micro-social interactions.
Challenge Popular Productivity Advice:
Test productivity styles (longer immersive waves vs. short-task cycles) and journal your observations on attention and effectiveness.
Trust personal experience over generic productivity advice; customisation is key.
Process Your Identity Grief:
Reflect in writing: "What aspects of my former/current productivity-linked identity am I still holding onto?"
Identify and clearly articulate what you're genuinely grateful to leave behind and new identity elements you're excited to embrace.
Quick Reflection:
How does your brain respond to free, unstructured time?
Do popular productivity techniques truly align with your cognitive style?
I'd love to hear your thoughts and experiences—drop your reflections below.
Let's keep rewiring, experimenting, and breaking boundaries together.
References:
Andrews-Hanna, J. R., Smallwood, J., & Spreng, R. N. (2014). The default network and self-generated thought: component processes, dynamic control, and clinical relevance. Annals of the New York Academy of Sciences, 1316(1), 29–52.
Castellanos, F. X., & Tannock, R. (2002). Neuroscience of attention-deficit/hyperactivity disorder: The search for endophenotypes. Nature Reviews Neuroscience, 3(8), 617–628.
Castellanos, F. X., & Proal, E. (2012). Large-scale brain systems in ADHD: Beyond the prefrontal–striatal model. Trends in Cognitive Sciences, 16(1), 17–26.
Diener, E., Lucas, R. E., & Scollon, C. N. (2006). Beyond the hedonic treadmill: Revising the adaptation theory of well-being. American Psychologist, 61(4), 305–314.
Festinger, L. (1957). A theory of cognitive dissonance. Stanford University Press.
Liu, Y., Yin, X., & Song, M. (2024). Default Mode Network Dysregulation in Adults with ADHD. NeuroImage: Clinical.
