The holiday season can feel like a magical time filled with love, family, and celebration, but for individuals with ADHD, it can also be a season of heightened challenges. The hustle and bustle, sensory overload, shifting routines, and unspoken expectations can make this time of year overwhelming. Whether you’re navigating this with your family or managing it as an adult with ADHD, it’s important to remember that you don’t have to strive for perfection to create meaningful moments.

The ADHD brain thrives on structure, predictability, and clarity, three things the holiday season often lacks. But with thoughtful planning and a willingness to simplify, you can turn this season into a time that works for your unique needs. This guide provides practical strategies to help you manage the chaos and find joy during the holidays.

Why the Holidays Are Tough for ADHD Brains
ADHD impacts executive functioning, emotional regulation, and sensory processing, all of which are tested during the holidays. For children, the excitement and unpredictability of the season can lead to meltdowns, big emotions, and struggles with transitions. For adults, balancing a long to-do list, navigating family dynamics, and resisting the pull of perfectionism can feel overwhelming.
But here’s the good news: the holidays don’t have to be perfect to be wonderful. Some of my favourite holiday memories aren’t about elaborate plans but about connection—like the year I decided to ditch the stress of baking gluten-free gingerbread and used graham crackers for our houses instead. Spoiler alert: everyone still had a blast, and no one ate the houses anyway!
With a little planning and a lot of compassion, you can create a holiday season that feels manageable and meaningful.
For Families: ADHD-Friendly Strategies for Kids
1. Use Visual Schedules to Create Structure
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- What to Do: Create a colourful holiday calendar with key events, downtime, and transitions. For busy days, break it into a simple daily schedule using stickers or pictures to represent activities.
- Why It Helps:Visual cues help ADHD brains anticipate what’s coming, reducing anxiety and making transitions easier.
- Example: Lay out a schedule like this: “Stockings → Pancakes → Gift Opening → Quiet Play.”
2. Create a Holiday Bucket List
- What to Do: Sit down with your family and list the activities everyone wants to do, like baking cookies, visiting holiday lights, or having a hot chocolate night. You can work these into your calendar that you created in step 1.
- Why It Helps: A bucket list creates shared excitement while managing cognitive inflexibility. It sets clear expectations and reduces disappointments.
- Tip: Keep the list simple and adaptable. Write it on a chalkboard or whiteboard so you can adjust as needed.
3. Set Bedtime and Screen Expectations in Advance
- What to Do: Talk about holiday routines like bedtimes, screen time, and downtime before the season gets busy. Write these expectations on the calendar or use a visual timer.
- Why It Helps: When kids know the plan, there’s less room for arguments later. Consistent routines also help kids regulate their emotions.
- Example: “After dinner during the holidays, we’ll have 30 minutes of screens, then it’s time for reading and bed.”
4. Balance Activity with Downtime
- What to Do: Plan for breaks between events. Designate a “calm spot” at gatherings where your child can retreat if they feel overwhelmed.
- Why It Helps: ADHD brains need space to recover from sensory and emotional overload. Downtime helps regulate emotions and prevent meltdowns.
- Example: Pack a “calm kit” with fidget toys, headphones, or a favourite book for quiet moments.
5. Spread Out the Gift-Giving
- What to Do: Instead of opening all the gifts at once, space them out over the day or week. Start with stockings, enjoy breakfast, and then move on to other presents. I also like to gift one gift the day before to really drag it out.
- Why It Helps: Too many gifts at once can feel overstimulating. A slower pace lets kids enjoy each moment.
- Tip: Use a visual countdown for gifts to help kids manage their excitement
For Adults: Strategies to Thrive This Season
1. Plan Ahead with Visuals
- What to Do: Create a detailed holiday planner with events, meal prep, gift lists, and downtime. Break tasks into small, actionable steps.
- Why It Helps: A clear plan reduces overwhelm and keeps you focused. ADHD brains work best when tasks are visualized and broken into manageable pieces.
- Example: Use a digital app or a paper planner with sections for “to-dos,” “gifts,” and “downtime.”


2. Simplify Traditions
- What to Do: Choose a few meaningful traditions to focus on, and let go of anything that feels too stressful or time-consuming. It’s okay to adapt!
- Why It Helps: Perfectionism can drain your energy. Simplifying allows you to invest in what truly matters to you and your family.
- Example: Instead of baking from scratch, try pre-made dough. Last year, we used graham crackers for our gingerbread houses, and it was still magical!
3. Master Gift Lists
- What to Do: Write down all your gift ideas, budgets, and deadlines in one place. Double-check what you already have to avoid overbuying.
- Why It Helps: ADHDers often feel overwhelmed by the details. A single, organized list keeps everything streamlined.
- Example: Add checkboxes next to each gift item and mark them off as you shop
4. Make Meal Prep Manageable
- What to Do: Start planning meals early. Write out recipes, create grocery lists, and prep what you can in advance.
- Why It Helps: Tackling meal prep in steps makes big holiday meals less daunting.
- Tip: Batch-cook or use frozen options for side dishes to save time.

5. Schedule Rest and Sensory Breaks
- What to Do: Intentionally build rest into your schedule, even if it’s just 20 minutes for a walk or quiet time. Pack items to manage sensory needs like noise-cancelling headphones or weighted blankets.
- Why It Helps: Adults with ADHD often overextend themselves during the holidays. Prioritizing self-care helps you stay grounded and present.
- Example: Schedule a “nothing time” block on your calendar and stick to it.
Final Thoughts: Give Yourself Permission to Adapt
Remember, the goal isn’t to create the “perfect” holiday but to make it one that works for you and your family. Be intentional about where you spend your energy, whether that’s on building traditions or giving yourself space to breathe. And if things don’t go as planned, that’s okay too—messy moments often make the best memories.
Wishing you a holiday season filled with connection, calm, and joy. You’ve got this!
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