It’s the Most ADHD Time of The Year!
The holidays have to be the best of times and the worst of times for folks with ADHD; there are so many new and exciting activities that absolutely satisfy the dopamine seeking brain. There is a very fine line, however, between seeking the stimulation needed to function well and not functioning at all due to over-stimulation.
You may have experienced this cycle:
Engage in a dopamine producing experience [like Rockin’ Around the Christmas Tree]
Feel good from the experience, so you agree to take on more [adding some Jingle Bell Rock]
Take on even more, so you don’t let anyone down [so you Run, Run, Rudolph]
Fail to follow through on one task (or all) of what you agreed to [creating The 12 Pains of Christmas]
Beat yourself up for falling into this cycle once again [because Christmas Makes Me Cry]
Stop engaging altogether [leading to a Silent Night]
To avoid repeating this cycle during the holidays, here are some tips:
Plan Ahead! -
o Decide NOW how much time and energy you would like to spend in the coming month. Be sure to consider the time
and effort needed for: Travel, Kid’s concerts/school performances, shopping, cooking/baking/cleaning
o Make use of tools such as calendars, reminders, alarms, and lists
Practice saying “No”
o You don’t need to accept every invitation, volunteer for each event, or even stay the entire time. You will be able to
determine what you can and can’t do based on how much time and energy you’ve already decided to spend.
o Sometimes it’s hard to say “no” in the moment, so it may be helpful to practice a few polite statements so you’re ready
to decline the invitation, or at least postpone making an impulsive decision. Here are some examples:
“I’m not sure right now, let me get back to you on that.”
“Thank you for thinking of me, I already have other plans.”
“I would love to attend, but I won’t be able to bring anything.”
“I can only come for about an hour.”
Consider a gift exchange rather than buying something for everyone on your list.
o This can include immediate family, extended family, friends or co-workers
o Shop on-line rather than in stores to avoid crowds and noise
o Choose gift cards to avoid decision paralysis
Establish a holiday routine.
o Daily and weekly routines tend to change during the last few weeks of the year, so establishing a new routine for
that short time will be helpful. Don’t forget to include:
1) Maintaining regular sleep and wake times
2) Maintaining regular meal times and grocery shopping
3) Getting outside and getting exercise
4) Blocking off time for regular chores
5) Lastly, don’t forget to make time for yourself.
o Take time daily to relax and center yourself. Escape from the hustle and bustle of the holiday season.
o Take a break during social gatherings to avoid over-stimulation and recharge.
Remember, the holidays are supposed to be a time of joy, hopefulness, and peace. Symptoms of ADHD can make it hard to experience any of these feelings. Using the tips above will help you have a Happy Holiday!
Resources:
Coping with ADHD during the holidays. Relational Psych. (n.d.). https://www.relationalpsych.group/articles/coping-with-adhd-during-the-holidays#strategies-for-managing-adhd-during-the-holidays
Team, T. U. (n.d.). 11 ADHD holiday tips. Understood. https://www.understood.org/en/articles/11-tips-to-help-kids-with-adhd-manage-the-holidays
Wachsman, M. W. (2024, October 14). Using a dopamine menu to stimulate your ADHD brain. ADDitude. https://www.additudemag.com/dopamenu-dopamine-menu-adhd-brain/
Written by Jenn Henefeld, IMFT-S December 2024