Phaedra Studt

Those of us with ADHD get especially overwhelmed with the hustle and bustle of the holiday season. We have visions of singing Christmas carols in our communities, strolling through the local holiday markets, and watching our loved ones gleefully tear into the perfect gift.

Then, two days before the big celebration, reality hits us like a bag of coal. We’ve been busy yet feel like we have nothing to show for it. Only half the decorations are up, the presents sit unwrapped in the spare room, and we still need to clean the entire home before guests arrive.

Before we know it, this time of joy becomes a time of terror!

Envisioning the perfect holiday season sparks that dopamine rush people with ADHD crave. Those dreams, though, don’t include the logistics of budgeting, scheduling, and execution. That doesn’t mean we’re doomed to stress and overwhelm for the next few weeks. Instead, we need to take a deep breath and distill these great ideas into achievable expectations. Through simplifying, buddying up, and planning downtime, we can fill our holidays with more cheer and less dread.

Year after year, we go on autopilot with holiday-related decisions:

• Who we buy gifts for
• Who hosts the family celebration
• Which activities make the calendar

We spend so much time catering to everyone else that we lose sight of what makes us happy!

Declutter Your Holiday List

Much like we declutter our stuff so we can clearly see what we most use and love, we can declutter our holiday “to-do” list. By simplifying our holiday agendas through delegating, consolidating efforts, and just saying “no,” we make more room for holiday joy!

Put any event or project that brings you effortless joy in your “keep” pile. Grab your calendar and write them down! Most holiday events involve preparation, such as buying gifts, cleaning your home, or baking treats. This leaves a lot of tasks on your plate when you want to fill it with freshly baked cookies.

However, you likely have a team of loved ones behind you who want you to enjoy the season as much as they do. Ask for help, especially with wrapping gifts or picking up supplies. If analyzing everything you partake in over the holidays feels overwhelming, have a trusted friend help you with that list too.

Hiring help can also take some pressure off you. You may even do some good if you find a group fundraising for its cause by offering gift wrapping! Many people want extra holiday cash, so tap your community network, apps like TaskRabbit, or services such as cleaners or meal services to take on your most annoying tasks.

Buddy Up for Cheer

If your core executive dysfunction is procrastination, try the buddy system. Working with a buddy adds fun and accountability to your to-do list. You’re less likely to ignore a scheduled task when it also means time with a friend.

If your buddy is unavailable, then pick out your favorite movie or holiday playlist! Pair a task like holiday decorating or baking cookies with something you enjoy to dive into the holiday spirit.

Permission to Say No

Of course, some invitations or requests for contributions will, quite frankly, bring you zero benefit or cheer. In the past, you’ve agreed to such happenings out of perceived obligation or social pressure. With ADHD, you’re highly susceptible to people-pleasing. The urge to be liked by everyone and say “yes” to everything is a recipe for quick burnout! If participation brings misery, ask yourself,

“What’s the worst thing that can happen if I say ‘no’?”

“No” is a valid response. “I have other plans already” is also valid, even if those plans are lying on the couch filling up on cookies and eggnog while watching holiday classics like Die Hard.

Joy to the World…And You!

Organizing your time and energy can seem daunting, but it’s key for anyone with ADHD to manage their mental capacity. Procrastination and overcommitting fuel holiday stress. Instead:

• Seek support for planning and accountability
• Get real about which holiday pursuits are worth your energy
• Pair duller tasks with holiday cheer

These will help you not just survive but thrive!

Nonjudgmental help around the holidays and other seasons of your life is here; find a NAPO organizing/productivity pro near you who will help you not just survive but thrive! https://napo.empowereddirectory.com/ For ADHD-specific help, select “ADHD” from the dropdown menu to find an expert close by.

Additional Resources

For organizers and productivity consultants who want to deep dive into helping people with brain-based conditions like ADHD, earn your advanced certificate here. Or for holiday-specific guidance, check out Holiday Prep Made Simple: Services, Strategies & Stories for Professional Organizers.

---