By Tim Aiello, MA, LPC, NCC, ADHD-CCSP
Clinical Director of Myndset Therapeutics
The holiday season can be a time of joy and connection, but for individuals with ADHD, it often brings an overwhelming mix of sensory stimulation, time management challenges, and heightened expectations. As a licensed clinical therapist and Clinical Director of Myndset Therapeutics, I’ve worked with countless clients to navigate these stressors. Here are five evidence-based strategies to create a more ADHD-friendly holiday experience.
1. Simplify Decorating with Year-Round Solutions
For those who find decorating overwhelming or who struggle with follow-through (like taking down holiday lights), consider outdoor lights designed to stay up all year. These weatherproof, multi-functional lights can be set to various colors for each holiday, reducing the need to climb ladders or find storage space. Simplifying this task not only saves time but also minimizes decision fatigue and stress.
Pro Tip: Use a timer or app-controlled lights to automate turning them on and off, eliminating one more thing to remember during busy days.
2. Create a Holiday Routine to Reduce Overwhelm
Predictable routines can help regulate ADHD brains, especially during hectic times. Outline specific times for activities like gift wrapping, decorating, or attending events. A visual schedule or calendar can also help individuals stay organized and anticipate what’s next.
Why It Works: Research shows that routine and structure provide a sense of control, reducing impulsivity and increasing emotional regulation (Turgay, 2014). By keeping the holidays predictable, you create a calmer environment.
3. Prioritize Sensory-Friendly Environments
Holidays often come with bright lights, loud music, and crowded gatherings, which can be overstimulating. Create sensory-friendly zones by designating quiet spaces at home or at holiday events. This could be a dimly lit room with soft furnishings or a small, cozy corner with noise-canceling headphones.
Evidence Base: According to Polyvagal Theory (Porges, 2011), reducing sensory input allows the nervous system to downshift from a fight-or-flight response to a state of calm, fostering better engagement and emotional resilience.
4. Streamline Gift-Giving
Gift-giving can be a logistical nightmare for individuals with ADHD, often leading to last-minute purchases or forgotten details. Simplify this process by:
• Creating a list of recipients and assigning each person a theme (e.g., books, food items).
• Using subscription services or curated gift boxes that don’t require in-person shopping.
• Setting reminders for shopping deadlines to avoid procrastination.
Bonus: Wrap gifts as soon as they arrive to avoid the last-minute rush, or use gift bags for an ADHD-friendly shortcut.
5. Pace Social Commitments and Build in Recovery Time
It’s easy to overcommit during the holidays, which can lead to burnout. Before saying “yes” to an event, pause and consider:
• Do I have the energy for this?
• Do I need recovery time after?
Practice setting boundaries by politely declining invitations that feel too overwhelming. Use “buffer days” to recover from busy periods with restorative activities like taking a walk, practicing mindfulness, or simply resting.
Why It’s Important: Research highlights that ADHD brains need more downtime to reset and recover from overstimulation (Brown, 2021). Giving yourself permission to prioritize rest can make the entire season more enjoyable.
Final Thoughts
The holidays don’t have to be a source of stress for those with ADHD. By planning ahead, creating structure, and prioritizing sensory-friendly environments, you can enjoy the season without feeling overwhelmed. At Myndset Therapeutics, we focus on providing practical, evidence-based strategies to empower neurodivergent individuals. Wishing you a joyful and ADHD-friendly holiday season!
If you’re looking for more personalized strategies, feel free to reach out to Myndset Therapeutics. We’re here to help you thrive through every season of life.
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