Coping With ADHD Struggles During the Busy Holiday Season
For many people, the holiday season brings excitement, connection, and celebration. For individuals with ADHD, however, this time of year can also amplify stress, overwhelm, and emotional exhaustion. Packed schedules, increased expectations, sensory overload, and disruptions to routine can make already-challenging ADHD symptoms feel even harder to manage. The good news is that with intentional strategies and self-compassion, the holidays can become more manageable and enjoyable.
struggles of adhd and how to cope
One of the biggest challenges during the holidays is overstimulation. Crowded stores, loud gatherings, bright decorations, and nonstop social demands can quickly drain mental energy. ADHD brains are often more sensitive to sensory input, making it harder to filter out distractions. Planning in advance can help. Choose quieter shopping times, take breaks during social events, and give yourself permission to step away when you feel overloaded. Wearing noise-canceling headphones or stepping outside for fresh air can also help make a significant difference.
Another common struggle is executive dysfunction or difficulty with planning, organization, time management, and task initiation. Holiday to-do lists can feel endless: buying gifts, wrapping presents, attending events, cooking meals, and keeping up with work or school responsibilities. Instead of trying to tackle everything at once, break tasks into small, concrete steps. For example, “wrap gifts” can become “gather supplies,” “wrap three gifts,” or “wrap gifts for one person.” Using reminders, timers, or visual checklists can help reduce mental clutter and increase follow-through.
Perfectionism and emotional overwhelm often show up during the holidays as well. Many people with ADHD experience intense emotions and heightened sensitivity to perceived failure or disappointment. You might feel guilty for forgetting a gift, running late, or not meeting your own expectations. It’s important to remember that “good enough” is more than enough. The holidays do not need to be perfect to be meaningful. Practicing self-compassion, like talking to yourself the way you would a close friend, can ease shame and reduce burnout.
Maintaining some sense of routine can also help regulate ADHD symptoms. While flexibility is important, keeping consistent sleep times, meals, medication schedules, and daily anchors (like morning coffee or evening wind-down rituals) can support focus and emotional regulation. Even one or two predictable habits can provide grounding during an otherwise chaotic season.
Finally, don’t hesitate to ask for support. Whether it’s delegating tasks, setting boundaries around commitments, or talking openly with loved ones about your needs, support can ease the load. If ADHD symptoms feel unmanageable or significantly impact your well-being, connecting with a therapist can provide tools tailored to your specific challenges.
The holidays are demanding but they don’t have to be defeating. By honoring your limits, using practical strategies, and extending yourself kindness, you can navigate the season in a way that supports your mental health and allows space for moments of joy.
-Ciera Canaday, LCSW and Clinical Director