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If your ADHD brain is already doing its usual pinball routine, the holiday season can feel like someone just turned up the flippers to hyperspeed. While everyone experiences some holiday stress, ADHD brains process these disruptions differently. That last-minute party invitation isn't just another event to attend - it's a complex equation of remembering the hostess gift, timing your medication, and managing sensory overload from the crowd.
Routines are especially difficult for ADHDers to set and maintain. Unfortunately, the holidays can derail the most well-established routines even for neurotypical folks. But you don't need to choose between enjoying the season and maintaining the hard work it took to build those routines. Let's explore some practical strategies that can help keep you on track.
The minimal versions approach
Sometimes even thinking about how to adjust your day-to-day can feel overwhelming. For those moments, I present: the "Bare Bones But Still Counts" approach to holiday routines. Think of it as the holiday equivalent of having cereal for dinner. Is it gourmet? No. Does it get the job done? Absolutely.
Let’s look at an example:
Your Regular Routine → Your Minimal Routine
☀️ Morning Prep:
- Full Version: Shower, skincare routine, styled hair, coordinated outfit, packed lunch, checked calendar
- Minimal Version: Teeth brushed, clean-ish shirt, phone in pocket (Pro tip: Keep a "good enough" outfit ready for those mornings when executive function has left the building)
🎉 Holiday Party Mode:
- Full Version: Arrive on time with homemade dish, perfectly wrapped host gift, prepared small talk topics
- Minimal Version: Show up (even if late), bring store-bought cookies, stay for 30 minutes (Reminder for my fellow perfectionists: Showing up for a short time beats not going because you can't do the "full" version)
- Full Version: Thoughtfully chosen gifts, beautiful wrapping, organized by recipient
- Minimal Version: Amazon gift cards sent electronically, gift bags for physical presents (Fun fact: No one has ever been mad about receiving a gift card)
The trick is having these minimal versions pre-planned. Don't wait until you're already overwhelmed to figure out what "minimal" looks like. Write down your bare-minimum versions now, while your brain is still online.
Oh and, important side note: Your minimal version isn't your "failure mode" - it's your success backup. It's like having a frozen pizza in the back of your freezer. Sure, you might prefer to cook a gourmet meal, but when things go sideways, that pizza is the difference between dinner and no dinner.
Use your interests for holiday routine success
While adult ADHD makes routines hard to keep up with, leveraging what naturally engages our brains can boost motivation and keep us on track during the holidays. Turn your current interests into holiday anchors!
👾 For the Video Game Enthusiasts:
- Frame your holiday tasks as side quests
- Create a "skill tree" for holiday preparation
- Track "experience points" for completed routines
- Set up achievement rewards for maintaining habits
🔍 For the True Crime Podcast Fans:
- Create a "case file" for holiday planning
- Use investigation techniques to track holiday routines
- Save your favorite podcasts ONLY for routine tasks
- Set up an evidence board (but for holiday planning)
🎨 For the Arts and Crafts Lovers:
- Design a bullet journal spread for holiday routines
- Create a visual tracker that's fun to fill in (as if I really needed ANOTHER excuse to by more stickers…)
- Make routine-tracking aesthetically pleasing
- Combine craft time with routine tasks
Make Your Regular Routines Holiday-Special
Even if your current “thing” doesn’t lend itself easily to holiday adaptation, you can always infuse the holidays directly into your routines. That adds some novelty, which is another crucial ingredient for ADHD motivation.
🌄 Morning Routine Enhancement:
- Your special holiday mug ONLY during morning routine time
- Favorite holiday playlist exclusively during morning tasks
- Holiday-themed workout videos if exercise is part of your routine(I only allow myself to watch The Grinch while doing my morning stretches and exercise routine - surprisingly effective motivation!)
🛏️ Evening Routine Upgrade:
- Holiday-scented products for nighttime routine
- Special winter pajamas just for completing full evening routine
- Favorite holiday audiobook only during evening tasks
When it comes down to it, the best routine is one that your brain actually wants to do. If spreadsheets make you die inside but you're currently obsessed with baking shows, create a star baker challenge around your routine maintenance. Your brain doesn't need to conform to traditional planning methods - it needs engagement and excitement.
Pro tip: When your interests inevitably shift, give yourself permission to completely redesign your system. Flexibility is part of the process!
Making holiday routines work with ADHD
Remember: Your ADHD brain isn't a liability during the holidays - it's just working with different software. And besides, the goal isn't perfection - it's finding ways to enjoy the season without getting lost in the chaos.
If you're finding it challenging to implement these strategies on your own, an ADHD coach can help you develop personalized techniques and provide accountability as you navigate the holiday season. Many adults with ADHD find that having professional support makes a significant difference in managing complex time periods like the holidays.
Bonus: ADHD coaching at Shimmer is HSA/FSA eligible, so it’s a great opportunity to spend those last funds on something useful before they disappear!
And hey, if all else fails, remember this: The holiday season has a built-in end date. January will come, the decorations will come down, and you'll have survived another festive season - probably with some pretty entertaining stories to tell.
