How to Enjoy the Holidays with ADHD
By Kathryn Feder, NCC, LMHC
Clinical Director, Hallowell Todaro Seattle
With the holidays quickly approaching, it is important for folks with ADHD to understand the executive functioning challenges and stressors that this time of year can bring. The holidays are a time of joy, magic and fun, but they can also bring a disruption in routines, family stress, impulsive eating or buying, and other challenges. But the joy of the holidays can still be felt with the right planning and support in place.
Plan Ahead
Nail down your travel plans
For some families, the holidays mean making travel plans. It is beneficial to start planning the logistics of your travel as early as possible—buying airplane tickets or, if traveling by car, making sure your car is serviced and ready to go on your road trip. Knowing where you are staying and for how long are important details to look at, too.Add key dates to the calendar
Make sure to review the dates you will be out of work/school.Organize your holiday shopping list
Coming up with a list of who you are buying gifts for and what you want to get them can help curb impulse shopping.Plan out your hosting duties and don’t be afraid to delegate!
If you are hosting for the holidays, it’s important to make sure you know what you are in charge of preparing, make the grocery list for what you need, and get to the store in time to have the meal on the table when you want. This is also a great time to delegate duties to others.
Stick to Your Routines
The holidays can also bring a change in routine. For instance, people may have shifts in their sleep schedules, or find that staying on their aunt's pullout couch has made sleep even more challenging than usual. One thing folks with ADHD can do to set themselves up for success is to try and keep the routine they have at home going even during the holidays.
This means:
Getting to bed and waking up at a consistent time
Making time for physical activities and or getting outside
Making sure you are chunking your time for work, fun and downtime
Making your list for the grocery store and making sure you have food at home
Even though routines for folks with ADHD can be boring or not very appealing, it is incredibly beneficial to keep things consistent and predictable to help mitigate some of the ADHD symptoms.
Set Boundaries and Seek Emotional Support
As much joy as the holiday season can bring, it can also bring with it more demands and stressors than usual. This is your reminder that you do not have to take everything on, and saying “no” to prevent burnout or overscheduling yourself or your family is a totally appropriate thing to do. Being able to communicate clearly, asking for help, and setting expectations upfront can help make this season enjoyable for all.
Just a reminder that the holidays do not have to be what you see in a Hallmark movie (unless that is the vibe you are going for). The holidays are a time to come together with the people you love and celebrate the things that are important to you.
Wishing you and your family a wonderful holiday season!
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