5 Ways to Manage ADHD Overwhelm During the Holiday Season

The holidays can be magical, but for women with ADHD, they often come with a whirlwind of responsibilities. From managing work, cooking meals, buying and wrapping gifts, and making sure everyone’s spirits are bright, it's easy to lose yourself in the chaos. Remember, you're not alone and you don't have to be. Here are five strategies to help you stem the overwhelm and reclaim the joy of the season:

1. Set Boundaries (and Stick to Them)

ADHD brains can struggle with saying “no,” especially during the holidays when there’s pressure to meet every demand. Be realistic about what you can handle. Choose commitments that bring joy and politely decline others. If large gatherings drain you, it’s okay to skip a party or leave early. Protecting your time and energy ensures you can show up for the things you genuinely care about.

2. Prioritize You! Rest and Recharge

The hustle and bustle can wreak havoc on your focus and mood, so self-care is essential. Prioritize sleep, and don’t neglect activities that help regulate your ADHD symptoms, like exercise or quiet moments with a warm drink. A short daily walk or even a cozy 15-minute power nap can recharge your mind and ease the overwhelm.

3. Simplify Gift-Giving

Let go of the myth that you must “do it all.” Gift-giving often becomes a huge source of stress. Shop online to avoid crowds. Use gift bags rather than wrapping each individual gift. ADHD brains often thrive during the holidays due to the stimulation, but it is easy to run head-first into overwhelm. Create a simple list: focus on meaningful but manageable items. Set timers to interrupt your hyperfocus and remind you to switch tasks.

4. Communicate Your Needs

Holidays often mean navigating family dynamics, which can be tricky. Share your needs with your loved ones—whether it’s a quieter celebration or adjusting expectations for gift exchanges. Let others know when you’re overwhelmed and ask for help. Delegating tasks like cooking can lighten your load and reduce stress.

5. Embrace Imperfection

The holidays are not perfect for anyone. Let go of unrealistic expectations and avoid getting caught up in a perfectionist cycle. No one will remember if the pie wasn’t homemade or the tree wasn’t Instagram-perfect. Direct your focus on creating moments of connection and joy. Simplifying your traditions and giving yourself grace will make the season more meaningful for everyone involved.