Surviving Christmas when you have ADHD

Christmas is a wonderful time of year - I love it - but if you have ADHD, it can also feel overwhelming. The lights, the noise, the last-minute shopping, the constant rushing from one thing to the next – it can all build up and make even the simplest tasks feel impossible.

If you’re looking for ways to make the festive season more manageable, here are some tips to try:

1. Plan in advance but keep it realistic

It can be tempting to create the perfect Christmas schedule or list, but if it is too detailed, it can quickly become another source of stress. Focus on the essentials and leave space for flexibility. Decide what is truly important to you and your family, and let the rest take a back seat.

2. Break tasks into small steps

Wrapping presents, preparing food, and decorating the house can feel like huge, overwhelming jobs. Breaking them down into smaller steps can make them feel achievable. For example, wrap a few gifts while listening to music or tackle one room for decorating at a time.

3. Manage sensory overload

Christmas can be a sensory minefield. Bright lights, busy shops, and loud music can all take their toll. Think about ways to protect your senses, such as wearing sunglasses for bright lights, noise-cancelling headphones, or choosing quieter times for shopping which can all make a big difference.

4. Set boundaries

It is okay to say no or step away when you need to. Whether it is leaving a noisy gathering early or choosing not to attend every single festive event, respecting your limits will help you stay calm and avoid burnout.

5. Build in downtime

Even a few minutes of quiet can help reset your brain. Schedule small pockets of downtime between activities to recharge; reading, a short walk, or simply sitting with a cup of tea can be enough to prevent sensory overload from spiralling.

6. Keep routines where you can

Holidays are often full of changes and surprises, which can be unsettling if you have ADHD. Keeping small routines intact, like morning rituals or meal times, can provide a sense of stability amidst the chaos.

7. Delegate and ask for help

Christmas does not have to be done alone. Share tasks with family members or friends and be specific about what you need. Even small acts of support, like someone else wrapping presents while you supervise or cook can ease the pressure enormously.

8. Give yourself grace

Not everything will go perfectly and that is fine! The festive season does not need to be picture-perfect. Be kind to yourself and celebrate the small wins, as surviving the chaos is an achievement in itself!