ADHDers’ Christmas Survival Guide: Thriving (or Hiding) Through the Festive Season

Are you a Christmas enthusiast, or do you feel like burying your head under a pillow until it’s all over? Either way, we get it! For those of us with ADHD, Christmas can be an exciting whirlwind of dopamine hits and a season that threatens to upend all the healthy routines we’ve spent the year building. The holidays bring joy but can also leave us overwhelmed, overweight, and overdrawn. Here are some common challenges:

  1. Memory Mishaps: The Christmas chaos means nothing feels “normal,” making it even more likely to forget what needs doing. Forgotten gifts or missing name tags? Us too. 
  2. Disorganisation Central: Extra pressures and expectations can throw us into disarray. Trying to juggle it all? Impossible.
  3. The Great Gift Disappearance: Hidden presents in “safe places” often vanish until years later.
  4. Money Woes: The season’s financial demands add to existing stress.
  5. Family Stress and RSD: Spending extended time with loved ones can be wonderful yet overwhelming, with added pressure to catch up with everyone.
  6. Wrecked Routines: Nutrition, exercise, and sleep often take a hit.
  7. The Overwhelm Avalanche: When everything combines, it’s easy to feel like exploding.
  8. The Hideaway Urge: Sometimes, hiding under a blanket seems like the best option.

Twelve Seasonal Strategies

How do we survive—and maybe even enjoy—the festive season? Here are 12 strategies shared by our group members to help you keep your cool this Christmas:

  1. Gently say no: Decline social gatherings that you don’t want to attend or are too exhausted for. Good friends will understand.
  2. No need to explain: “No” is a complete sentence. You don’t owe anyone an explanation.
  3. Have an exit plan: Agree on a code word with a partner or friend so you can leave when it gets too much.
  4. Avoid triggering situations: Protect your mental health by steering clear of draining people or environments.
  5. Stay (mostly) sober: Limit alcohol and alternate with soft drinks. You’ll feel better for it.
  6. Keep rituals simple: Enjoy your special traditions, but keep them achievable.
  7. Book time alone: Plan breaks to recharge, or even take a solo holiday if needed.
  8. Simplify gifts: Second-hand items, homemade treats, or vouchers for help with tasks work just fine.
  9. Embrace hibernation: Cosy up with blankets, candles, and your favourite comfort items.
  10. Make a seasonal soundtrack: Curate music that makes you smile.
  11. Wrap early and strategically: Wrap gifts when you’re energized and tick names off a list as you go.
  12. Be kind to yourself: Treat yourself as you would a good friend. Revel in what you love and skip the parts that feel like pure obligation.

Focus on What Matters

Christmas is a time I truly love—a chance to gather friends, share moments, and watch vintage movies while sneaking chocolates. But I’ve started learning to lower expectations, embrace imperfections, and focus on what truly matters: connection, kindness, and calm.

Whether you’re joining us for a walk in Edinburgh, enrolling in a six-week course, or attending our Healthier Habits peer support group (online sessions restart Thursday, January 30th—book now and get 6 for 5!), let’s support and cheer each other on through the season and beyond.

Wishing you a Merry Christmas and a peaceful New Year!

Chaotic Christmas Carol
Co-Director, Procrastination Station
Contact: carol@procrastination-station.co.uk

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