If the holiday season feels like an endless loop of “chaotic festive Olympics,” it’s easy to feel overwhelmed. For people with ADHD, the holidays often amplify everything—the excitement, the to-do lists, the noise, the stress. It’s like trying to assemble a gingerbread house while your brain insists on snacking on the pieces instead.
The good news? You can survive (and even enjoy) the holidays with a little strategy and a lot of grace. Let’s explore some ADHD-friendly ways to manage holiday stress so you can keep calm amidst the chaos.
Why the Holidays Are Extra Stressful for ADHD Brains
Ah, the holidays—a time of cheer, but also a perfect storm of ADHD triggers. Executive dysfunction loves to show up uninvited when there are gifts to buy, meals to plan, and deadlines to meet. Emotional dysregulation makes small family squabbles feel like world wars. And don’t get me started on sensory overload from twinkling lights and blaring carols.
It’s not just you. The ADHD brain thrives on dopamine, and while the holidays bring plenty of it, they also drain your energy faster than a toddler unwrapping presents. This isn’t a failing—it’s brain wiring. Now, let’s find ways to work with it.
Strategy 1: Simplify Your Holiday Tasks
You don’t have to do everything. Really. Adopt the “done is better than perfect” mantra for decorations, meals, and even gift wrapping. Store-bought cookies? Totally festive. Last year’s mismatched ornaments? A quirky tradition.
Pro tip: Delegate tasks where you can. If wrapping gifts isn’t your thing, consider hosting a gift-wrapping get-together with friends or swapping tasks with someone who enjoys it. Ask your partner or a parent to take over, and remind yourself that “good enough” is perfectly fine during the holidays. Focus on what matters—connection, not perfection.
Sometimes, unconventional solutions can save the day. When faced with holiday mishaps, a little creativity and resourcefulness can turn potential disasters into memorable moments.
Strategy 2: Plan with ADHD-Friendly Tools
Holiday planning is like herding cats, but ADHD-friendly tools can help. Visual schedules, alarms, and checklists are your new best friends. Write down everything—yes, even “buy batteries for the toy that will annoy me by December 26.”
Create a holiday survival checklist with categories like:
- Gifts to buy (and where to buy them).
- Events to attend (and which ones you can skip).
- Self-care reminders (because yes, it’s that important).
Forgot Aunt Sue’s gift again? Expedited shipping to the rescue! Pair it with a heartfelt note about your busy December for a thoughtful and efficient solution
Strategy 3: Set Boundaries to Avoid Burnout
Here’s the thing: You don’t have to say yes to every invite, potluck, or cousin’s third holiday concert. Setting boundaries is self-care. It’s okay to RSVP “no” or leave early if your social battery hits empty.
Try this: Script your boundaries ahead of time. For example, “I’d love to join, but I’ll have to leave by 8 PM to recharge.” Most people will understand, and if they don’t… well, that’s on them.
Remember, you can’t pour from an empty cup—especially if your cup has been sitting on the counter for three days and you forgot what’s in it.
Strategy 4: Create an ADHD-Friendly Self-Care Plan
Self-care isn’t selfish; it’s essential. Schedule downtime as part of your holiday to-do list. That’s right, pencil in “Netflix and hot cocoa” between “wrapping gifts” and “attending Aunt Carol’s carolling party.”
Sensory-friendly activities can also help. Try a weighted blanket nap or a quiet walk in the park. Reward yourself for small wins—like surviving the mall—with something you genuinely enjoy.
Sometimes, my holiday meditation is hiding in the bathroom for five minutes. Does it work? Absolutely.
Strategy 5: Make It Fun, ADHD Style
Who says holiday chores can’t be fun? Turn wrapping gifts into a speed contest with a timer. Blast your favourite tunes while cleaning up. Let your ADHD creativity shine by creating goofy family traditions—like wearing pyjamas to pick out the tree.
One year, we decided to improvise and ended up decorating the tree with whatever we had on hand—colourful ribbons, old keychains, and even paper clips. It wasn’t traditional, but it was uniquely ours.
Conclusion
The holidays don’t have to be perfect to be meaningful. By simplifying tasks, setting boundaries, and embracing your unique ADHD style, you can reduce stress and create memories that matter. Remember, a little chaos is practically a holiday tradition—so own it and enjoy.
Read more from ADDITUDE: “My Christmas Meltdown: A Yearly Holiday Tradition”