The holiday season can be beautiful… and completely overwhelming — especially when you’re managing ADHD.

Routines disappear, expectations climb, social demands increase, and suddenly the “break” doesn’t feel like a break at all.

If this time of year feels heavier rather than joyful, you’re not alone.

Here are a few gentle ways to care for your brain, your energy, and your wellbeing over Christmas and into the summer holidays.

Lower the Bar — Seriously
ADHD brains struggle with pressure, and Christmas brings plenty of it.
Perfect gifts? Perfect plans? Perfect mood? Not necessary.
Give yourself permission to aim for “good enough”:
• A simple meal instead of a full spread
• One gift done early instead of an entire list
• Saying no to events that drain you
• Leaving tasks half-done rather than not done at all
Good enough counts.

Protect Your Energy Like a Resource
Your time may look free, but your energy isn’t unlimited.
Try:
• Scheduling downtime between events
• Leaving early without guilt
• Planning one “slow day” per week
• Decluttering your calendar instead of your house
Rest isn’t a reward — it’s what keeps you functioning

Create Tiny Anchors to Keep You Grounded
With routine out the window, your brain benefits from

a few predictable touchpoints:
• Morning ritual (coffee outside, journaling, stretching, a walk)
• A set bedtime window
• A simple daily “one thing” list
• A clean space you reset each night (just one!)
These small anchors help your nervous system feel safe.

Prepare for Social Fatigue
People, noise, last-minute plans — it’s a lot.
Give yourself:
• A pre-planned “tap out” phrase
• A quiet spot to retreat to
• Shorter visits instead of full-day commitments
• Boundaries that keep you sane
You don’t have to be “on” for everyone.

Keep Your Dopamine Alive
The holidays can make ADHD symptoms flare because structure disappears and dopamine dips.
Try small dopamine boosts:
• Sunlight first thing in the morning
• Music while you clean
• A fun hobby or micro-task
• Movement that feels good (walks, swimming, dancing)
• Switching tasks when your brain is stuck
Little sparks make a big difference.

Let Go of Comparison
Everyone else’s Christmas isn’t your Christmas.
Everyone else’s holiday pace isn’t your pace.
Your brain works differently — so your life will too. And that’s okay.
Focus on what supports you, not what looks polished on the outside.

Celebrate the Wins That Don’t Look Big
• You wrapped one present
• You bought something simple and it was fine
• You handled a tricky moment with grace
• You took a break before you burned out
• You let yourself rest
These are wins worth celebrating.

You are not failing at Christmas.
You are not supposed to operate like everyone else.
You are doing beautifully in a season that demands a lot of your brain.

Take it one moment at a time.
Choose ease where you can.
And let this be a holiday that feels good for you, too.