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Surviving the Holidays with ADHD: Week 2 – Managing Festive Overwhelm and Social Commitments


Last week, we tackled the tricky task of holiday budgeting with ADHD, sharing practical tips for creating an ADHD-friendly budget, tracking spending in real time, and curbing impulsive purchases. Click here to read again. This week, we’re diving into another seasonal challenge: managing the overwhelming social and emotional demands of the festive period.

From packed schedules to sensory overload, the holidays can quickly become a minefield of stress for ADHD brains. But with the right strategies, you can enjoy the season without feeling burned out.


Why Festive Overwhelm Hits Hard for ADHD Brains

ADHD makes it difficult to manage time, prioritise tasks, and regulate emotions. The holidays amplify this, with their endless to-do lists, unpredictable events, and heightened expectations. Add in sensory challenges (think crowds, noise, and flashing lights), and it’s no wonder the festive season can feel exhausting.


Step 1: Set Boundaries and Prioritise Your Energy

Learning to say “no” and protecting your energy is crucial to avoid burnout.

  1. Identify Your “Must-Dos”Write down everything you feel you have to do this season—attending events, shopping, cooking, etc. Then ask yourself: What’s truly necessary, and what can you skip? Focus on activities that bring you joy or align with your values.

  2. Communicate EarlyLet friends and family know your limits ahead of time. For example, if back-to-back gatherings drain you, explain that you’ll only be attending one or two events.

  3. Schedule DowntimeBlock out non-negotiable rest periods in your calendar, just as you would for any event. Use this time to recharge, whether it’s watching a festive film, reading, or simply enjoying some quiet.

  4. Use Scripts for Saying NoStruggling to turn down invites? Prepare polite but firm responses in advance, like:

    • “I’d love to join, but I’ve got too much on my plate right now.”

    • “Thanks for inviting me! I’ll have to pass this time, but I hope you have a great time.”

Step 2: Make Your Social Commitments ADHD-Friendly

Social gatherings can be overstimulating, especially with ADHD. Here’s how to make them more manageable:

  1. Arrive Late, Leave EarlyGive yourself permission to skip the small talk at the beginning or leave once you’ve had enough. A simple “pop in and pop out” approach can make events feel less daunting.

  2. Bring a Friend or AllyHaving someone you trust at a social event can help ground you, especially in large or chaotic settings. Let them know if you might need breaks or help navigating social dynamics.

  3. Find Low-Stimulation SpacesIf the noise or activity becomes overwhelming, step outside or find a quieter area. Bathrooms, balconies, or even a quick walk around the block can provide a much-needed reset.

  4. Have an Escape PlanArrange your own transport so you can leave when you’re ready, or let your host know in advance that you might need to duck out early.

Step 3: Manage Time Blindness and Overcommitting

ADHD often comes with time blindness, making it easy to overfill your schedule or forget important commitments.

  1. Use a Visual CalendarDisplay a physical or digital calendar where you can easily see your plans at a glance. Include all events, deadlines, and prep tasks.

  2. Set Reminders for EverythingUse your phone to set multiple reminders for events and tasks, such as “Leave for the party in 30 minutes” or “Buy Secret Santa gift by Thursday.”

  3. Limit Yourself to One Major Event Per DaySpreading out commitments allows you to give each one your full attention without overwhelming yourself.

  4. Build in Buffer TimeADHD brains often underestimate how long things take. Add 15-30 minutes of buffer time between events or tasks to avoid feeling rushed.

Step 4: Handle Emotional Overload

The holidays can stir up emotions—nostalgia, stress, or even guilt about not meeting others’ expectations. Here’s how to keep emotions in check:

  1. Practice Self-CompassionRemind yourself that you don’t have to do it all. It’s okay to prioritise your well-being over traditions or expectations.

  2. Use Grounding TechniquesWhen emotions run high, try grounding exercises like the 5-4-3-2-1 technique (identify 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste) to bring yourself back to the present.

  3. Lower Perfectionist ExpectationsNot everything has to be “perfect.” Focus on connection and intention rather than getting every detail right.

  4. Talk to a Trusted Friend or TherapistIf you’re feeling overwhelmed, don’t hesitate to reach out for support. Sharing your feelings can make a big difference.

ADHD-Friendly Tools for Managing Overwhelm and Commitments

Here are some tools and strategies tailored for ADHD brains:

  • Google Calendar or Notion: Great for visualising schedules and setting reminders.

  • Time Timer: A visual countdown clock that helps with time management.

  • Earplugs or Noise-Cancelling Headphones: A lifesaver for overstimulating events.

  • Meditation Apps (e.g., Calm, Headspace): Short, guided meditations to reset during high-stress moments.

  • Portable “Recharge Kit”: Pack a small bag with items like earplugs, a snack, and a calming essential oil to help you cope with sensory overload on the go.

Give Yourself Grace

Managing the holidays with ADHD isn’t about getting everything perfect—it’s about creating a season that works for you. Some days will feel easier than others, and that’s okay. The goal is to reduce stress and create space for the moments that truly matter.



Next week, we’ll explore navigating holiday tasks and to-do lists—from shopping to cooking and everything in between—with ADHD-friendly hacks to make your life easier.

For now, take a deep breath, set your boundaries, and remember: you’ve got this! 🎄✨

 
 
 

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