The holiday season can be a whirlwind of excitement and chaos, especially for individuals with ADHD (ooh shiny!). But fear not! In this guide, we'll walk you through practical tips and tricks to help you navigate the holidays with ease and avoid decorating your beloved furry friend instead of the tree, maybe…

Preparing Your Environment

• Simplify and declutter: Clear out the unnecessary clutter in your space, allowing for a calmer and more focused environment. Even it takes 7 audiobooks to stave off the boredom…
• Create a designated holiday decorating area: Designate a specific space where you can let your creative holiday spirit run wild, saving your pet from becoming a twinkly mess. This also helps contain the chaos and hopefully keeps it from migrating to the next room where the scissors, tape or pen inevitably gets lost.
• Use visual reminders and lists: Stay organized by using visual cues like sticky notes or checklists to keep track of tasks and deadlines. Yep-sticky notes- with bold markers help those tasks stick out. It it looks like Rudolph’s nose, you’re on the right track.

Planning and Prioritizing

• Make a holiday to-do list: Create a master list of all the tasks and activities you want to accomplish during the holiday season. Ok, ok…yes another list and possibly some overwhelm. I suggest thinking about the things you REALLY want to do. What does the crow brain say? 
• Break tasks into smaller achievable goals: Divide overwhelming tasks into smaller, more manageable steps to avoid feeling overwhelmed. You might already be there. Take a deep breath and grab that to-do list. Number each one of those tasks according to priority then brainstorm to include the smaller steps. If this is too difficult, Goblin Tools or other AI technology may be helpful. 
• Set reminders and deadlines: Utilize technology to set reminders and deadlines, ensuring you stay on track and avoid any last-minute mishaps. Alexa! Set a reminder to pick up treats at my grocery store. Alexa? I don’t think she heard me….
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Managing Distractions

• Create a dedicated workspace: Carve out a specific area where you can concentrate on holiday tasks. Now this may be the same space as the decorating area but I suggest finding a place you can try to focus a bit more-maybe the couch, the desk, your bed, or maybe a coffee shop (this helps some). 
• Use noise-canceling headphones or calming music: Block out external stimuli that may trigger your ADHD symptoms, allowing you to focus on the task at hand. Depending on what works for you, less noise may be better or possibly some white noise. Bring on the rain sounds!
• Take frequent breaks and practice mindfulness: Incorporate short breaks into your routine to recharge and practice mindfulness techniques, helping you stay centered and rejuvenated. Sometimes a deep breath is all you need and sometimes it looks like packing up and wandering off into the wilderness….

Handling Social and Emotional Overload

• Communicate your needs: Openly communicate your needs to friends and family, explaining your struggles with ADHD and how they can support you during social events. That’s right-OPENLY COMMUNICATE! Masking maybe your go to but try letting others know when something isn’t working for you and how they can help. Remember, even Santa needs help.
• Practice self-care and take alone time: Prioritize self-care and take time for yourself when you need to recharge and prevent sensory overload. Put yourself first. The umpteenth trip to Walmart or Target for the one thing you forgot can wait (just remember to write it down).
• Set realistic expectations: Avoid overwhelming yourself with social obligations by setting realistic expectations for your attendance and level of participation. Over commitment. It sounds good at the moment but by the time the event comes around, you’d rather be in your pj’s snuggling your furry friend or watching LOTR on repeat. Practice saying, “Let me check my calendar or Let me get back to you on that.”

Coping with Sensory Overload

• Identify triggers: Recognize sensory triggers that can cause distress and find strategies to minimize their impact on your well-being. Harsh lights-check. Too many people-check. Loud annoying music-check. Fifty Shades of what perfume was that?-check. All things found in your local department store. Do your best to reduce or cope with these spaces by using noise canceling or reducing headphones, going to the store at off peak hours, and wearing sunglasses or tinted shades.
• Create a quiet retreat space: Establish a peaceful sanctuary where you can retreat to when sensory overload becomes too much. It is totally ok to grab that Snuggy, hide under a blankey, turn off all the lights, or even hide in a bathroom stall when it’s too much.
• Use sensory tools: Consider incorporating sensory tools like fidget toys or weighted blankets to provide comfort and promote relaxation. I’m all in for the shark blanket I keep seeing on social media. Just saying…. 

Enjoying the Holiday Season

• Embrace creativity: Find alternative ways to decorate that align with your unique style and preferences, avoiding any potential mishaps involving the family pet. Fluffy does not want to be the topper on the tree, the actual Yule Log, the flame of a Hanukkah candle or any main holiday piece for the matter. However, they might be open to a cute little sweater-maybe. It might be best to focus on your strengths here…
• Try one activity at a time: Try to avoid multitasking and hyperfocusing by dedicating your attention to one holiday activity at a time. With all great intention, set out all the items you need for your activity and go to it. Use a timer to help with hyperfocus. Alexa? 
• Celebrate your achievements: Acknowledge and celebrate your accomplishments, no matter how small; remember to be kind to yourself throughout the holiday season. Kick inner Grinch thoughts to the curb. 

As an ND therapist, I hope with this guide you’ve found some valuable tips to help with the holiday chaos and possibly chuckled a bit too. Happy Holidays!