The Post-Achievement Crash: Navigating ADHD, Over-Exertion, and the Quiet After the Storm

Last week, we accomplished something incredible: the ETHCapeTown hackathon. It was the culmination of months of hard work, coordination, and a relentless stream of outreach. We poured our hearts into this event for the community, juggling our passion project alongside full-time jobs. And then, when the event finally came to a close, the room grew quiet. I went from fielding an avalanche of 2,000+ direct messages a day back to my usual—an eerie calm after weeks of chaotic intensity.

What came next was something many of us are familiar with but few talk about: the crash.

The Post-Achievement Depression Cycle

There’s something uniquely jarring about the quiet that follows an intense period of over-exertion. We often think that after a major achievement, there will be a euphoric sense of relief, but in reality, many of us experience a deep, inexplicable low. Psychologists refer to this phenomenon as "post-achievement depression," a state of emotional depletion that occurs after reaching a significant milestone. For those of us with ADHD, this cycle can be even more intense, as our brains have been running on overdrive for weeks, fueled by the dopamine bursts that come from deadlines and high-intensity work.

After the noise of the hackathon died down, I felt immobilized—mentally and physically drained. Tasks that were routine before suddenly felt insurmountable. I had gone from sprinting to sitting still, and the contrast was disorienting. This pattern—extreme exertion followed by a complete standstill—is common among people with ADHD, who are often driven by bursts of hyperfocus, only to crash hard when the external stimuli or deadlines are removed.

The Science Behind the Crash

Research shows that for individuals with ADHD, the brain’s reward system functions differently. Dopamine—the neurotransmitter responsible for motivation, pleasure, and reward—isn’t regulated as effectively. This often results in the brain seeking out "dopamine hits" through high-stimulus activities, which is why ADHD individuals can hyperfocus on tasks that feel urgent or exciting. But once those stimuli are removed, like after a major event or project, the brain struggles to find the motivation to engage in mundane, everyday tasks.

A study published in The Journal of Attention Disorders highlights how individuals with ADHD often experience cycles of high energy followed by a “dopamine drought,” where low dopamine levels can cause fatigue, lack of motivation, and even depression . This is why after a period of intense activity—like running ETHCapeTown—our bodies and minds enter a kind of withdrawal phase.

The Emotional Rollercoaster of Over-Exertion

For me, the lead-up to the hackathon was an adrenaline-fueled blur of deadlines, messages, and meetings. There was a palpable sense of urgency, and I thrived in that environment. I felt alive in the chaos, and there’s something intoxicating about being needed—knowing that your contribution is making a tangible difference. But once the noise stopped, I was left alone with the quiet, and the crash felt inevitable.

Psychologists have coined this phenomenon as post-project blues, which isn’t just common in those with ADHD, but in anyone who has poured their energy into a singular focus for an extended period of time. It’s like running a marathon and suddenly hitting the wall—except the wall comes after the finish line. It’s the emotional comedown after the high of the achievement, and it can feel overwhelming.

For those of us with ADHD, this crash feels magnified. Our brains have been living off the highs of constant stimulation and when that stimulation disappears, we feel like we’re running on empty.

Understanding ADHD and Over-Exertion

ADHD doesn’t just make these cycles of high-energy and exhaustion more extreme; it also makes them harder to predict or manage. ADHD brains are naturally wired for inconsistency—hyperactivity one day, mental paralysis the next. This inconsistency can be maddening, especially when you need to re-enter a normal routine after a huge push.

One of the core challenges with ADHD is emotional regulation, which is why we can feel like we’re on an emotional rollercoaster. We ride the waves of excitement, followed by the crashing lows of depletion. And often, we push ourselves to the limit because we’re so deeply invested in what we’re doing (I know I was with ETHCapeTown), but then struggle to recover once the work is done.

Dr. Russell Barkley, a leading ADHD researcher, notes that the ADHD brain is often driven by the need for novelty and high-stimulus environments. This explains why, during the planning and execution of ETHCapeTown, I felt hyper-focused and engaged. But it also explains the sudden sense of burnout and emotional exhaustion when the event was over. The dopamine that had been propelling me through the chaos had dried up.

Managing the Crash: Steps to Recovery

So, how do we manage the post-event crash, particularly if you live with ADHD? Here’s what I’ve learned:

1. Embrace the Quiet: One of the hardest things to do is to embrace the stillness after the storm. We are conditioned to feel guilty for resting, but downtime is essential for recovery. Give yourself permission to do nothing for a while.
2. Create Gentle Structure: Once the crash hits, routines feel impossible. But having a low-pressure structure can help. Set small, manageable goals—something as simple as organizing your space or going for a short walk. These activities help the brain shift out of complete inertia without overwhelming it.
3. Dopamine-Friendly Activities: Incorporate activities that naturally boost dopamine, like exercise, music, or meditation. These small, pleasure-inducing tasks help regulate mood without the need for high-stakes environments.
4. Stay Connected: The post-achievement blues can feel isolating. Lean on your support network, even if you don’t feel like it. Sometimes, just talking about the emotional dip can help you process it.
5. Reflect on the Win: After an intense project, it’s easy to focus on the exhaustion instead of the accomplishment. Take time to reflect on what you’ve achieved and celebrate it. You’ve earned it.

The high of achieving something as massive as ETHCapeTown is exhilarating—but for many of us, it’s followed by the inevitable low. Recognizing this cycle is the first step toward managing it. For those of us with ADHD, understanding how our brains work can offer insights into why the highs feel so high and the lows feel so low.

It’s a journey of learning how to recover with grace—finding balance between the chaos and the calm, and giving ourselves the space to rest and recharge before the next big challenge.