Top 10 Strategies for Protecting Your Wellbeing During the Holidays
– By Elaine Collins, Registered Psychologist
Why Christmas Can Feel Especially Overwhelming for Adults with ADHD
For many people, Christmas is a welcome break from routine. But for adults with Attention-Deficit/Hyperactivity Disorder (ADHD), the season can disrupt the very structures that support everyday functioning. Changes to routines, sleep patterns, sensory environments, and social expectations can intensify ADHD symptoms such as emotional dysregulation, forgetfulness, inattention, and impulsive decision-making (American Psychiatric Association, 2022).
Additionally, masking behaviours, fear of criticism, and rejection sensitivity often increase during high-pressure social periods (Dodson, 2021). Holiday gatherings can also heighten awareness of loneliness, grief, or family tensions. Understanding these challenges helps validate why festive periods can feel mentally and emotionally demanding (Barkley, 2021).
The good news: with intentional self-care and realistic planning, it is possible to create a holiday experience that protects your wellbeing. So here are my top 10 self-care strategies for adults with ADHD at Christmas.
1. Use Structure and Visual Planning to Support Predictability
ADHD brains often function best with consistent routines and clear expectations, which can significantly reduce cognitive overload (Knouse & Safren, 2010). Creating a simple December schedule provides visual clarity and reduces demands on working memory, which is often impaired in ADHD (Barkley, 2021). Here are some supportive ideas:
• Map out social events, responsibilities, and downtime on a weekly calendar
• Break Christmas tasks (shopping, gift wrapping, travel) into small, timed steps
• Use reminders, checklists, or alarms to reduce decision fatigue
Predictability is not a burden, it is a cognitive accommodation.
2. Support Your Brain With Regular Eating and Hydration
Busy days may lead to skipped meals or high-sugar snacks. Stable nutrition helps regulate energy and focus (Volkow et al., 2009).
Helpful practices:
• Eat every 3–4 hours
• Include proteins such as eggs, meat, yoghurt, nuts, or legumes
• Drink water regularly throughout the day
The goal is to nourish your brain, not to create food rules.
3. Create Clear Social Boundaries
It is common for adults with ADHD to overcommit to avoid disappointing others. Establishing limits early can protect emotional capacity (Dodson, 2021).
You may choose to:
• Attend fewer events
• Leave early if you feel tired
• Prioritise people who feel supportive
Boundaries are a way of respecting yourself and others.
4. Reduce Sensory Overload Where Possible
Christmas environments can include strong smells, bright lights, loud music, and crowded spaces. These can contribute to stress for individuals with sensory sensitivities (American Psychiatric Association, 2022).
Consider:
• Choosing quieter spaces when you can
• Wearing comfortable fabrics and layers
• Taking short breaks outside
Pausing for calm helps your system reset.
5. Keep Spending Within Personal Limits
Impulsivity is a natural part of ADHD. Holiday marketing can intensify urges to spend quickly (American Psychiatric Association, 2022).
Supportive approaches:
• Set a gift budget
• Use a shopping list
• Explore low-cost options such as shared experiences or homemade gifts
Financial self-care supports future wellbeing.
6. Prioritise Sleep Quality
Sleep plays a major role in concentration, emotional balance, and energy regulation. People with ADHD often experience disrupted sleep, especially when routines shift (Becker et al., 2019).
Tips to support rest:
• Keep similar sleep and wake times
• Create a calming wind-down routine
• Reduce screens late in the evening
Sleep is a stabilising foundation for ADHD management.
7. Use Movement as Emotional Regulation
Gentle exercise helps reduce tension and support attention (Cerrillo-Urbina et al., 2015).
You may choose:
• Walks before or after meals
• Stretching after long periods of sitting
• Light physical play with children or pets
Movement is a regulation tool, not a performance requirement.
8. Stay Connected in Ways That Feel Supportive
Connection can be one-on-one or within a small group. Meaningful time with people you trust can strengthen mental wellbeing (Dodson, 2021).
Consider:
• Quality conversations with close friends or family
• Participating in a community activity
• Sharing time with a neighbour or colleague
Connection should feel genuine, not forced.
9. Let Go of Perfection and Focus on What Matters
Adults with ADHD may feel pressure to perform holiday traditions flawlessly. Perfectionism can increase stress and reduce enjoyment (Barkley, 2021).
Try:
• Sharing responsibilities
• Choosing simple hosting options
• Allowing decorations and wrapping to be “good enough”
Presence is more valuable than perfection.
10. Reflect on Strengths and Progress
The end of the year can trigger self-criticism. A more supportive approach is to notice growth and hard-won achievements (Knouse & Safren, 2010).
Reflection prompts:
• What brought me a sense of meaning this year
• How did I adapt to challenging moments
• What strengths did I use, even when struggling
• What small habits could support me next year
Your progress may be quieter than others see, but it deserves recognition.
Final Thoughts
Christmas does not have to look the same for everyone. You are allowed to:
• Rest when needed
• Celebrate in ways that suit you
• Say no without guilt
• Simplify plans
• Protect your mental energy
Self-care is an essential part of navigating this time of year, especially with ADHD. When you structure your holidays around what supports you best, you create space for more comfort, connection, and moments of joy.
Next Steps:
If you found these strategies helpful and would like to build these skills in a structured and supportive way, you are welcome to explore our online program CBT for Adult ADHD Emotional Regulation. This self paced course helps you understand your ADHD brain and learn practical tools to manage stress, strengthen emotional balance, reduce overwhelm and support better daily functioning.
Christmas and the New Year period can be particularly challenging for emotional regulation, which is why Part 1: CBT for Adult ADHD Emotional Regulation is a highly suitable starting point. It will help you protect your energy, respond more calmly to seasonal demands and move into the new year with greater confidence and well-being.
You can take the course anytime and work through the content at your own pace.
Start by clicking here.
References
American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). APA Publishing.
Barkley, R. A. (2021). ADHD and the nature of self-control. Guilford Press.
Becker, S. P., Jarrett, M. A., Luebbe, A. M., Garner, A. A., Burns, G. L., & Kofler, M. J. (2019). Sleep problems and daytime behaviour in ADHD. Journal of Abnormal Child Psychology, 47(3), 483–496.
Cerrillo-Urbina, A. J., García-Hermoso, A., Sánchez-López, M., Pardo-Guijarro, M. J., Santos Gómez, J. L., & Martínez-Vizcaíno, V. (2015). Physical exercise and ADHD. Journal of Attention Disorders, 20(7), 1–13.
Dodson, W. W. (2021). ADHD in adults. In Attention-Deficit Hyperactivity Disorder in Adults (pp. 87–104). Springer.
Knouse, L. E., & Safren, S. A. (2010). Cognitive behavioural therapy for adult ADHD. Psychiatric Clinics of North America, 33(3), 497–509.
Volkow, N. D., Wang, G. J., Newcorn, J., Telang, F., Solanto, M. V., Logan, J., & Swanson, J. M. (2009). ADHD and dopamine motivation pathways. Molecular Psychiatry, 16(11), 1147–1154.
Access our CBT for Adult ADHD course modules now:
(available for individual purchase until 31st December 2025 only)
